Strawberries
Overview
Strawberries provide polyphenols—dominated by Pelargonidin-based anthocyanins, with Cyanidin as a secondary backbone—plus vitamin C and fiber, supporting antioxidant networks and cognitive function.
Within the BRAIN Diet framework, berries are mentioned as polyphenol-rich foods and are part of polyphenol-rich patterns (berries, olives/olive oil, herbs/spices) in the Mediterranean diet pattern.
Key Nutritional Highlights
- Strawberries provide polyphenols, vitamin C, and fiber, supporting antioxidant networks and cognitive function. [1]
- Strawberries provide polyphenols, vitamin C, and fiber, supporting antioxidant networks and cognitive function.
Food Context
Synergies
- Part of diverse berry intake
- Pair with other polyphenol sources
Preparation
- Best consumed fresh or frozen
- Supports antioxidant networks
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Strawberries, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 32 kcal | — |
| Protein | 0.7 g | — |
| Total fat | 0.3 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 7.7 g | — |
| Sugars | 4.9 g | — |
| Fibre | 2 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Manganese | 0.4 mg | 16.8% |
| Vitamin C | 58.8 mg | 65.3% |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Pelargonidin | Present — quantity not established [4] | Strawberries, raw; NDB 09316 — glycosides / reported aglycone equivalents |
- Pelargonidin: USDA flavonoid database, Release 3.3; the studied food form is shown beside each constituent. Glycoside-derived records do not establish free-aglycone amounts. [4]
Technical provenance
Pelargonidin: USDA flavonoid database Release 3.3 (2018); Printed page 59; Strawberries, raw; NDB 09316. Positive mean in the named food row, not an assumed association from database title. No free-aglycone mass inferred. [4]
Substances
4 substances in this food
Pelargonidin
USDA’s flavonoid database identifies pelargonidin-derived glycosides in strawberries, raw. A separate amount for this page is not established. This does not establish free-aglycone content.
Vitamin B9 (Folate)
USDA FoodData Central reports folate in Strawberries, raw. The recorded analyte is folate.
Cyanidin and Cyanidin-3-Glucoside (C3G)
Occurs among strawberry anthocyanins; quantities vary with variety and processing.
References
[1] Berry consumption is associated with cognitive benefits in aging populations. Hein et al. 2019. Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age
[2] Strawberry polyphenols contribute to high-flavonoid dietary patterns linked to cognitive endpoints. Neshatdoust et al. 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials
[3] Total Anthocyanin Content of Strawberry and Profile Changes by Extraction and Processing (2022)