May 2, 2022 in Nutrition & Health


Breaking down the berry

An easy way to understand the health benefits of strawberries is by breaking down their nutritional value. We determine one serving of strawberries as a cup or 144 grams, think around 10 medium-sized strawberries.

A standard serving of strawberries contains:

  • 188 kilojoules (45 calories)
  • 0g of Fat
  • 7g of Sugar
  • 1g of Protein
  • 11g of Carbohydrates (4% of Recommended Daily Intake)
  • 3g of Fibre (11% of RDI)
  • 0.6mg of Iron (4% of RDI)
  • 85mg of Vitamin C (160% of RDI)
  • 220mg of Potassium (4% of RDI)


A standard serving of strawberries will contain 188 kilojoules with the average adult needing 8,700 kilojoules a day. You can enjoy almost five servings of strawberries for the same kilojoule value (920 kilojoules) of one glazed cinnamon donut from Krispy Kreme!


It’s not uncommon to assume that strawberries are high in sugar. However, one serving of strawberries only contains 7 grams of sugar. This is significantly lower than other fruits such as bananas, with one medium sized banana containing 12 grams of sugar.


Fibre is essential to any healthy diet and one serving of strawberries contains 11% of your recommended daily intake! Needed to help maintain bowel health, lower your cholesterol, and sustain a healthy weight, adding a good dose of fibre by adding strawberries to your diet will go a long way in boosting your general health. Some studies have also linked increasing fibre intake to prolonged life expectancy.

Vitamins and minerals

Strawberries are packed with a range of different vitamins and minerals which are crucial for your overall health. Many people are surprised to learn strawberries contain more vitamin C than oranges, with one serving accounting for more than 160% of your recommended intake.

Why strawberries are good for you

Aside from being a healthier and fresher alternative to other sweets, strawberries can also offer a range of health benefits. From reducing your risk of developing some diseases to helping maintain a balanced diet, here’s how strawberries are good for you.

Nutrient and vitamin rich

As a source of vitamin A, vitamin K, and various minerals, strawberries can lower your risk of developing some diseases. This includes degenerative diseases such as Parkinsons, Alzheimers, and Dementia. Their high phytonutrient and antioxidant content has also shown that strawberries help to protect against cancers.

Maintain a healthy weight

When indulging in processed sweets like chocolate, it’s not uncommon to feel unsatisfied even after consuming a large amount. Swapping some chocolate or other processed sweets for a handful of strawberries is an easy way to enjoy something sweeter and prevent overindulging.

Great for your heart

Often compared to the heart due to their shape, strawberries actually can improve the health of your heart! High in minerals such as potassium, magnesium and folate, strawberries can help to regulate your blood pressure and reduce your risk of cardiovascular disease.

Part of a balanced diet

The Australian Department of Health recommends eating two fruits a day in order to help maintain a healthy and balanced diet. Adding a serve of strawberries to your daily diet is an easy way to reach your recommended fruit intake. They don’t need to be saved just for dessert either, try adding some strawberries to a salad or even grilled fish.

Discover more berry health benefits here!