Nothing says British summer quite like strawberries and cream – preferably eaten courtside at Wimbledon.
But while strawberries have long been part of the tournament’s tradition, the fruit is more than just a seasonal treat. Naturally sweet, low in calories and packed with useful nutrients, strawberries are also surprisingly good for us.
Wimbledon, which officially begins today, is expected to get through around 2.5 million strawberries over the course of the tournament. Luckily, the fruit offers far more than flavour, nostalgia and a taste of sporting tradition.
When eaten on their own – without cream, chocolate or sugar – strawberries are rich in vitamin C and antioxidant plant compounds, while still being low in calories.
They also have a high water content and contain less sugar than fruits such as mangoes and bananas, making them an easy fruit to enjoy throughout summer without loading up on added sugar.
‘Strawberries are absolutely good for us,’ says Rob Hobson, registered nutritionist and author of Unprocess Your Family Life.
‘They are a nutrient-dense fruit, providing vitamin C, fibre, folate and a range of beneficial polyphenols, including anthocyanins, which give strawberries their red colour, and ellagic acid, both of which have antioxidant and anti-inflammatory properties.’
As tennis fans prepare for the start of the tournament, Hobson explains why this classic summer fruit deserves its healthy reputation.
Strawberries are full of antioxidants – some of which have been said to have cancer-fighting effects
Are strawberries healthy?
A 100g serving of strawberries contains just 32 calories, making them one of the lightest fruits you can pile into a bowl.
They are made up of around 91 per cent water, which helps explain why they taste so refreshing in warm weather.
The same serving provides 7.7g of carbohydrates, including 4.9g of natural sugar, along with 2g of fibre, 0.7g of protein and just 0.3g of fat.
In other words, strawberries are naturally sweet and satisfying, but still low in calories, virtually fat-free and hydrating.
They are incredibly good for your gut
Strawberries are considered a gut-friendly choice because, unlike some fruits, they are low in FODMAPs – fermentable carbohydrates – that can trigger bloating, gas and digestive discomfort in people with irritable bowel syndrome.
This means they may be easier to tolerate than some other high-fibre fruits, particularly for those with sensitive stomachs.
Hobson says: ‘Strawberries provide fibre, which helps feed beneficial gut bacteria and supports digestive health.
‘They also contain polyphenols that interact with the gut microbiome, and emerging research suggests these compounds may encourage the growth of beneficial bacteria.
‘They’re not a miracle food for gut health but they’re certainly a useful addition to a diet rich in a variety of plant foods.’
Strawberries and cream is undeniably the most British of Wimbledon traditions
A 2025 study published in Microbiology Spectrum found that a daily serving of strawberries could help “feed” good gut bacteria and crowd out potentially harmful microbes.
Researchers in Germany studied 69 healthy older adults over 10 weeks, giving different groups varying amounts of fresh strawberries, freeze-dried strawberries and capers in olive oil.
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They found the group eating the highest amount of strawberries without capers showed increased gut microbial diversity, a reduction in potentially pathogenic bacteria and higher levels of bacteria linked to reduced inflammation and better metabolic health.
The German researchers concluded: ‘Our findings suggest that a dietary intervention based on strawberries can positively alter the gut microbiota of healthy elderly people.’
However, this was a small study in older German adults, so it does not prove strawberries can prevent disease or will have the same effect in everyone.
Strawberries are high in immune-boosting antioxidants
They may not be labelled a superfood, but strawberries are an excellent source of Vitamin C, with a typical serving providing a significant contribution towards your daily needs.
The NHS recommends that most adults aged between 19 and 64 need 40mg of Vitamin C per day. It is vital for iron absorption and protecting us against seasonal viruses.
But eating multiple punnets of the fruit won’t suddenly make you untouchable, warns Hobson.
‘Vitamin C supports the normal function of the immune system, although eating extra strawberries won’t “supercharge” your immunity,’ he explains.
‘The real benefit comes from regularly including Vitamin C-rich foods as part of a balanced diet.’
Research has even shown that regularly hitting daily recommended amounts can help boost the immune system and help you recover quicker from colds.
Vitamin C is also essential for the production of collagen, the scaffolding structure in the skin. So whilst a few extra strawberries may not make your wrinkles vanish, regularly including foods rich in Vitamin C in your diet could give your skin a healthy glow.
Strawberries and cream are said to have been served at Wimbledon since the first tournament in 1877
A cup a day could help keep depression and dementia away
While strawberries may be best known as the fruit of Wimbledon, experts say they should not be saved for the tennis alone.
There is growing interest in whether the compounds found in strawberries could play a role in supporting brain health, although experts warn the evidence should not be overstated.
‘There is some research showing strawberries may be linked to lower risk of dementia, but it’s important not to overstate it,’ Hobson says.
One 2023 study found that eating strawberries every day for 12 weeks was linked with improvements in mood and fewer memory difficulties in overweight middle-aged adults who already had signs of mild cognitive decline.
The participants consumed the equivalent of around one cup of strawberries a day, and researchers suggested the effect may be linked to the fruit’s anti-inflammatory plant compounds, including anthocyanins and polyphenols.
Strawberries also provide folate and Vitamin C, both of which form part of a healthy diet. However, the study was small and does not prove strawberries can prevent dementia.
‘However, eating strawberries alone won’t prevent dementia’ Hobson warned.
‘They’re one part of an overall healthy dietary pattern, such as the Mediterranean diet, which has the strongest evidence for supporting brain health.’
But with British strawberry season now beginning in May and lasting as late as September, Hobson says the fruit is an affordable, easy way to add more colour and plant compounds to the diet.
Do strawberries affect medications?
For the vast majority of people, a bowl of fresh strawberries is unlikely to cause any problem. However, anyone taking regular medication should be more cautious with very large or concentrated amounts, such as strawberry powders, extracts or supplements.
Some laboratory research suggests compounds found in strawberries may affect drug transport systems such as P-glycoprotein, which helps control how certain medicines are absorbed and cleared by the body. However, this does not mean normal portions of fresh strawberries are a proven risk.
People taking blood-thinning or antiplatelet medication, such as warfarin, clopidogrel or daily aspirin, should also avoid making sudden major changes to their diet without medical advice.
While strawberries contain natural plant compounds that may have mild effects on blood vessels and inflammation, they should not be treated as a blood-thinning food in the same way as medication.
While opting for organic strawberries will reduce your pesticide intake, Hobson says don’t let this put you off
The best way to add strawberries to your diet
Strawberries are surprisingly versatile. They can be eaten on their own, served with cream, drizzled with balsamic vinegar or dark chocolate, blended into smoothies or even tossed through salads.
‘Fresh strawberries are hard to beat, but frozen strawberries are just as nutritious,’ Hobson says. ‘Pairing them with yoghurt or a handful of nuts also makes for a more satisfying snack by adding protein and healthy fats.’
However, strawberries are often raised in conversations about pesticide residues. In the US, they have repeatedly appeared on the Environmental Working Group’s so-called “Dirty Dozen” list of produce found to contain higher levels of pesticide residues, although the ranking is based on US testing and does not mean conventionally grown strawberries are unsafe to eat.
In the UK and Europe, pesticide residues are monitored and legal limits are set to keep levels within safety thresholds. Even so, some people may prefer to buy organic strawberries when they can, particularly if they are trying to reduce their overall exposure to pesticide residues.
‘Organic strawberries won’t have as many pesticides in,’ Hobson says, ‘but that doesn’t mean conventionally grown strawberries are unsafe to eat.
‘If you can afford organic, that’s great but don’t let it put you off. Washing them thoroughly under cold running water before eating helps remove dirt, bacteria and some surface pesticide residue.’
Ripe strawberries are also likely to offer the best flavour and nutritional value. Choose berries that are bright red all over, with fresh green leaves and a sweet smell. Avoid those that are pale, mushy or have a sharp, fermented scent, as they may be underripe or past their best.
