How much protein is in 1 4 of a cup of Strawberries?

Quick Answer

There are approximately 0.5 grams of protein in 1/4 cup of whole strawberries, based on data from the USDA FoodData Central database.

Strawberries are a delicious and nutritious fruit that can be a great addition to a healthy diet. They are low in calories and fat, and provide vitamin C, folate, potassium and fiber. Some people may wonder about the protein content of strawberries.

This article will provide a detailed look at how much protein is found in 1/4 cup of whole strawberries. We will examine the strawberry nutrition facts, look at the protein content of strawberries versus other fruits, discuss the benefits of strawberry protein, and provide some tips for adding more strawberries to your diet.

Strawberry Nutrition Facts

First, let’s look at the basic nutrition facts for 1/4 cup of whole strawberries (about 32g) according to data from the United States Department of Agriculture (USDA) FoodData Central database:

  • Calories: 14
  • Protein: 0.5g
  • Carbohydrates: 3.3g
  • Fiber: 1g
  • Sugar: 2g
  • Fat: 0.2g
  • Vitamin C: 22% DV
  • Manganese: 9% DV
  • Folate: 3% DV
  • Potassium: 2% DV

As you can see, 1/4 cup of strawberries provides 0.5 grams of protein, which is quite minimal. The majority of the calories and nutrients in strawberries come from carbohydrates and various vitamins and minerals.

Protein in Strawberries vs Other Fruits

To put the protein content of strawberries into context, let’s compare it to some other common fruits:

Fruit Serving Size Protein (grams)
Strawberries 1/4 cup 0.5
Apple 1 medium 0.5
Banana 1 medium 1.3
Blueberries 1/4 cup 0.5
Orange 1 medium 1.2

As you can see from the table, strawberries contain a similar amount of protein as apples and blueberries, with bananas and oranges being slightly higher. Even though many fruits do contain small amounts of protein, they are not considered a significant source of protein in the diet.

Benefits of Strawberry Protein

Even though strawberries don’t offer much protein compared to foods like meat, eggs or beans, the protein they do provide still offers benefits:

  • Essential amino acids – Strawberries contain small amounts of all 9 essential amino acids that the body cannot produce on its own.
  • Support muscle health – Protein is needed to help build and maintain muscle tissue.
  • Satiety – Protein helps promote fullness and satiety.
  • Important part of balanced diet – Eating a mix of plant and animal proteins is ideal for health.

So strawberries can contribute to your overall daily protein intake as part of a varied diet. The fiber, vitamins, minerals and phytonutrients they provide are also important for health.

Increasing Your Strawberry Protein Intake

Here are some tips for getting more strawberries in your diet to slightly increase protein intake:

  • Add sliced strawberries to your breakfast – on cereal, oatmeal, yogurt or toast
  • Blend strawberries into smoothies
  • Make strawberry salsa or chutney
  • Top salads with sliced strawberries
  • Mix chopped strawberries into Greek yogurt
  • Layer strawberries with whipped cream for a dessert
  • Snack on fresh strawberries
  • Make strawberry ice pops for a frozen treat

High Protein Strawberry Recipes

To make strawberries part of a high protein meal or snack, you can combine them with protein-rich foods like nuts, seeds, yogurt, milk or protein powder. Here are some tasty recipe ideas:

Strawberry Protein Smoothie

Blend together:

  • 1 cup strawberries
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1/2 cup milk of choice
  • 2 tablespoons protein powder
  • 1 tablespoon ground flaxseed
  • 1 tablespoon nut butter
  • Ice cubes (optional)

Strawberry Nut Energy Bites

Mix together and shape into balls:

  • 1 cup pitted dates
  • 1 cup nuts of choice
  • 1 cup dried strawberries
  • 1/4 cup nut or seed butter
  • 1 teaspoon vanilla
  • Shredded coconut for coating (optional)

Strawberry Protein Oatmeal

Top cooked oatmeal with:

  • Sliced fresh strawberries
  • Chopped nuts or seeds
  • Nut butter or Greek yogurt
  • Milk of choice
  • Sprinkle of cinnamon

The Bottom Line

To summarize, 1/4 cup of strawberries provides around 0.5 grams of protein, which is comparable to other fruits like apples and blueberries. Though not a significant source of protein, strawberries can contribute essential amino acids and support muscle health as part of a balanced diet. Combining them with high protein foods like nuts, seeds, dairy products and protein powders can help boost the protein content of recipes and meals.

At only 14 calories per serving, strawberries make for a nutritious fruit option that provides key vitamins, minerals, antioxidants and fiber with minimal protein. Getting creative with recipes and snack ideas can increase strawberry protein intake while providing their many other health benefits.

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