Fruits · IFCT 2017
Strawberry: nutrition per 100 g
Per 100 g, strawberries give just 25 kcal, 3.4 g carbohydrate, 2.5 g dietary fibre and 50.2 mg vitamin C, according to IFCT 2017. The vitamin C ranks 9th of 44 fruits and covers about 63 per cent of a man's and 77 per cent of a woman's daily requirement. Strawberry is one of the lightest fruits in the tables, and it carries 19.8 micrograms of vitamin K1.
About strawberry
Strawberries in India mean Mahabaleshwar and Panchgani in the Sahyadri hills of Maharashtra, which grow most of the country's crop and carry a geographical indication tag. Himachal Pradesh, Uttarakhand, Kashmir, the Nilgiris and, more recently, farms around Bengaluru and in Haryana and Punjab add to the supply. Indian strawberries are a winter fruit, in markets from the cool months until early spring.
Visitors to Mahabaleshwar queue for strawberries with fresh cream at roadside farms, and the berry has become a favourite flavour for milkshakes, jam and ice cream. IFCT 2017 records only a few regional names, among them nela milli hannu in Kannada, istaber in Kashmiri and lachi in Punjabi, since most Indians simply use the English word.
What strawberry brings to a meal
- 01
Strong vitamin C
At 50.2 mg per 100 g, strawberries rank 9th of 44 fruits and 29th of 130 foods for vitamin C. A bowl covers well over half the daily requirement.
- 02
Very light
With 92.0 g water and only 25 kcal per 100 g, strawberries rank 39th of 44 fruits for energy. Their carbohydrate, 3.4 g, ranks 41st.
- 03
Vitamin K1 and omega-3 ALA
Strawberries carry 19.8 micrograms of vitamin K1 and 112 mg of omega-3 ALA per 100 g, the latter 4th of 43 fruits, thanks to the tiny seeds on the skin.
- 04
Fibre from the seeds
They have 2.5 g dietary fibre per 100 g, 28th among fruits, much of it from the seeds dotted over the surface.
Strawberry nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 25 kcal | 1% | 2% |
| Protein | 1 g | 2% | 2% |
| Carbohydrate (available) | 3.4 g | ||
| Dietary fibre | 2.5 g | ||
| Free sugars | 3.6 g | ||
| Total fat | 0.6 g | ||
| Water | 92 g | ||
| Fats | |||
| Saturated fat | 0.07 g | ||
| Monounsaturated fat | 0.08 g | ||
| Polyunsaturated fat | 0.29 g | ||
| Omega-3 (alpha-linolenic acid) | 112 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 15 mg | 2% | 2% |
| Iron | 0.36 mg | 2% | 1% |
| Zinc | 0.14 mg | 1% | 1% |
| Magnesium | 16 mg | 4% | 4% |
| Phosphorus | 26 mg | ||
| Potassium | 140 mg | ||
| Sodium | 1 mg | ||
| Copper | 0.07 mg | ||
| Selenium | 0.3 µg | ||
| Vitamins | |||
| Vitamin C | 50.2 mg | 63% | 77% |
| Beta-carotene | 2 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 0.48 mg | 3% | 3% |
| Vitamin B6 | 0.09 mg | 4% | 5% |
| Folate (B9) | 9 µg | 3% | 4% |
| Vitamin E (alpha-tocopherol) | 0.26 mg | ||
| Vitamin K1 | 19.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Strawberry: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/strawberry/
Where strawberry sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Vitamin C | 50.2 mg | 9th of 44 | 29th of 130 |
| Omega-3 (alpha-linolenic acid) | 112 mg | 4th of 42 | 73rd of 202 |
| Thiamine (B1) | 0.06 mg | 12th of 44 | 117th of 239 |
| Vitamin E (alpha-tocopherol) | 0.26 mg | 13th of 44 | 128th of 242 |
| Dietary fibre | 2.5 g | 28th of 43 | 144th of 182 |
How strawberry is eaten
- Strawberries and cream, the Mahabaleshwar classic, with fresh malai and a little sugar.
- A strawberry milkshake made with fresh berries and chilled milk, no syrup needed.
- Sliced over plain curd, ragi porridge or oats for breakfast.
- Strawberry shrikhand, the berries mashed into hung curd with cardamom.
- Home-made jam in the winter glut, when the berries are cheap.
Before you plan around it
Strawberries are sprayed often and have no peel, so rinse them gently under running water just before eating, and only then remove the green tops so water does not soak in. They grow mould within a day or two at room temperature; refrigerate them and discard any soft, fuzzy berries along with their neighbours. Some young children get a rash around the mouth after eating them. Strawberry jam and flavoured milk are mostly sugar.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about strawberry
How much vitamin C is in strawberries?
IFCT 2017 lists 50.2 mg vitamin C per 100 g of strawberries, 9th of 44 fruits. That covers about 63 per cent of a man's and 77 per cent of a woman's daily requirement.
When are strawberries in season in India?
Indian strawberries are a winter fruit, from the cool months into early spring. Mahabaleshwar and Panchgani in Maharashtra grow most of them, with smaller crops from the Himalayan states, the Nilgiris and farms near Bengaluru.
Can people with diabetes eat strawberries?
Yes, they are among the easiest fruits to fit in, with 3.4 g carbohydrate and 3.6 g sugars per 100 g and 2.5 g fibre. A bowl with or after a meal suits most plans. Avoid sweetened strawberry drinks and desserts.
Are strawberries good for weight loss?
They are a sensible choice, at only 25 kcal per 100 g with plenty of water. No food causes weight loss on its own, but strawberries can satisfy a sweet craving for very little energy.
Related foods and tables
Black berry
Nutrition per 100 g, from IFCT 2017.
Cherries
Nutrition per 100 g, from IFCT 2017.
Currants
Nutrition per 100 g, from IFCT 2017.
Guava
Nutrition per 100 g, from IFCT 2017.
Orange
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
Thiamine (vitamin B1) content of Indian foods
Every food in the tables, ranked by thiamine (vitamin b1) per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.