Group · Fruit
Strawberries
The strawberry is one of the most popular red berries of spring. Fleshy, sweet and fragrant, it comes in many varieties: Gariguette, Mara des Bois, Charlotte, Ciflorette or Cléry, each with its own texture and intensity of flavour. Botanically, it is a false fruit of the strawberry plant, and the tiny seeds (achenes) on its surface are the true fruits. Light and low in calories, strawberries provide just 35.1 kcal per 100 g, along with fibre and vitamin C. They are a great choice in a balanced diet that still leaves room for treats, perfect when you want something sweet without the guilt. Their freshness makes them a staple of seasonal desserts and snacks.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 35 kcal |
| Kilojoules | 147 kJ |
| Protein | 0,7 g |
| Carbohydrate | 6,1 g |
| Fat | 0,3 g |
| Fibre | 3,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C54 mg68 %
- Manganese0,26 mg13 %
- Potassium140 mg7 %
- Phosphorus23 mg3 %
- Magnesium12 mg3 %
- Vitamin B60,04 mg3 %
- Vitamin E0,3 mg3 %
- Calcium18 mg2 %
- Vitamin B9dietary folate equivalents98,9 µg
See the other 7 nutrients
- Vitamin B50,13 mg2 %
- Copper0,02 mg2 %
- Iron0,19 mg1 %
- Vitamin B30,21 mg1 %
- Total omega-30,03 g1 %
- Zinc0,11 mg1 %
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
With their favourable nutrition facts, strawberries fit easily into a light way of eating. Per 100 g, you get 35.1 kcal, 6.03 g of carbohydrate, 3.8 g of fibre and almost no fat (0.3 g). Rich in vitamin C, manganese and polyphenols, they are among the fruits with interesting antioxidant properties. Their moderate glycaemic index and low calorie density make them well suited to weight loss.
How should you eat strawberries? Choose them fresh, rinse them quickly under running water, then remove the stalks (not the other way round, so they don’t soak up water). A portion of 150 to 200 g makes a perfect snack. You can enjoy them on their own, in a fruit salad, blended into a smoothie or as a coulis with no added sugar.
- Winning combinations: quark, natural yoghurt, oat flakes or a little fresh basil to lift their flavour.
- Seasonality: May to July is peak season; this is when they are most fragrant and cheapest.
- Storage: keep them in the fridge and eat them within 2 to 3 days, as they are fragile and soften quickly.
- Other red berries: mix things up with raspberries or blueberries, which are just as light.
If you exercise, strawberries are an excellent source of fast but gently absorbed carbohydrate, ideal as a snack before a session or as part of a recovery plate. Their water content helps top up hydration after a workout, and their vitamin C supports the normal functioning of a body under training load. For a tasty protein snack, pair a few strawberries with quark or a portion of protein: you get a balanced snack combining carbohydrate, protein and fibre.
Watching your weight: strawberries are one of the lowest-calorie fruits, which makes them valuable when you are keeping an eye on your energy intake. Be careful, though, with sweet preparations (tarts, jams, sugared strawberries, syrup), which push the calories up. Have them plain to make the most of their benefits. You can compare how light they are against other fresh fruit in the calorie table, or explore the whole fruit family to vary your plate through the seasons.
If you have diabetes: red berries are among the fruits lowest in carbohydrate. Portions and glycaemic index are in our guide to strawberries and diabetes.
