Fragaria vesca, commonly known as wild strawberry, is a tiny fruit with a surprisingly powerful nutritional profile. Unlike its larger cultivated relatives, this berry is packed with essential vitamins, minerals, and antioxidants in every bite.
Its delicate sweetness and soft texture make it not only delicious but also beneficial to your overall health. From immune-boosting vitamin C to gut-friendly fiber, Fragaria vesca offers a variety of advantages for people seeking a natural health boost.
It’s also low in calories, making it ideal for weight management while still delivering impressive nutritional density. Consumed fresh, dried, or in herbal teas, it fits seamlessly into many diets.
In this guide, we’ll explore 20 of the most important nutrition facts about Fragaria vesca. Each fact will be explained in detail with scientific insight, practical health tips, and easy ways to add this superfruit to your meals. You’ll also discover the main pros and cons of each feature to make informed dietary choices
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20 Best Fragaria Vesca Nutrition Facts
1. Vitamin C Content – Boost Your Immunity with Fragaria Vesca
Fragaria vesca, commonly known as the wild strawberry, is exceptionally rich in vitamin C, providing about 58.8 mg per 100 g, which is 65% of the Daily Value (DV). This essential nutrient strengthens the immune system, protects cells from oxidative stress, and supports collagen production. Alpine strawberries are particularly potent, offering even more vitamin C than many commercial varieties.
Eating wild strawberries daily can help your body fight infections more effectively. Vitamin C also promotes wound healing and keeps your skin firm and youthful. Because woodland strawberries are low in calories, you can enjoy them often without compromising your diet.
Compared to citrus fruits, Fragaria vesca provides a gentler source of vitamin C that is less acidic on the stomach. This makes it ideal for people with sensitive digestive systems. Incorporating them into smoothies or salads is an easy way to enjoy their benefits.
Pros:
• Immunity boost
• Skin health
• High DV%
• Low calories
• Gentle on stomach
• Tasty flavor
• Easy to add
Cons:
• Seasonal fruit
• Perishable
• Limited supply
2. Antioxidant Capacity – Power of Polyphenols and Anthocyanins
Wild strawberries are loaded with antioxidants, including polyphenols and anthocyanins, which protect the body from free radical damage. These compounds help reduce the risk of chronic diseases such as heart disease and certain cancers. The deep red color of Fragaria vesca is a clear sign of its antioxidant richness.
Antioxidants in alpine strawberries support healthy aging by reducing oxidative stress in cells. They also contribute to better skin elasticity and a more youthful appearance. In addition, these compounds enhance brain health and improve memory.
Woodland strawberries, when eaten fresh or frozen, retain most of their antioxidant power. They can be added to oatmeal, yogurt, or desserts to give a nutrition boost. Antioxidants also help reduce inflammation and support recovery after exercise.
Pros:
• Fights free radicals
• Anti-aging
• Heart health
• Brain support
• Anti-inflammatory
• Skin benefits
• Easy to use
Cons:
• Sensitive to heat
• Loses potency over time
• Requires fresh storage
3. Dietary Fiber Content – Support Digestive Wellness
Fragaria vesca contains about 2 g of dietary fiber per 100 g, helping regulate digestion and promote a healthy gut. Fiber slows the absorption of sugar, preventing spikes in blood glucose. Alpine strawberries are an excellent fruit option for people seeking better digestive health.
Fiber in wild strawberries helps prevent constipation and supports healthy bowel movements. It also feeds beneficial gut bacteria, improving overall gut microbiome balance. Woodland strawberries are a sweet way to meet your daily fiber needs.
In addition to digestive benefits, dietary fiber can aid weight management by promoting a feeling of fullness. This makes wild strawberries a perfect snack for those watching their calorie intake. Fresh or dried forms both deliver fiber benefits.
Pros:
• Aids digestion
• Prevents constipation
• Gut health boost
• Controls sugar
• Supports weight loss
• Low calorie
• Tasty source
Cons:
• Small portion size
• Seasonal availability
• May cause gas in excess
4. Manganese Levels – Essential for Metabolism
Wild strawberries provide around 0.386 mg of manganese per 100 g, meeting about 17% DV. Manganese plays a key role in bone formation, nutrient absorption, and metabolism. Alpine strawberries offer a delicious way to add this trace mineral to your diet.
Manganese also acts as an antioxidant, protecting cells from damage. It supports enzyme activity in the body, which is essential for breaking down carbohydrates and proteins. Woodland strawberries make it easier to get this important nutrient without high-calorie foods.
For athletes, manganese supports healthy joint function and recovery. It also helps in wound healing and collagen production. Adding wild strawberries to breakfast or snacks is a nutrient-smart choice.
Pros:
• Bone health
• Metabolism support
• Antioxidant role
• Joint function
• Wound healing
• Collagen boost
• Low calorie
Cons:
• Trace mineral only
• Small daily supply
• Needs regular intake
5. Folate (Vitamin B9) – Support Cell Growth
Wild strawberries contain about 24 mcg of folate per 100 g, which is 6% DV. Folate is essential for DNA synthesis, red blood cell production, and proper fetal development. Fragaria vesca is a safe and natural source of this vitamin for pregnant women.
Folate in alpine strawberries helps prevent anemia and supports energy production. It is also critical for brain health and mood regulation. Woodland strawberries provide a gentle way to get folate without supplements.
A diet rich in folate may also reduce the risk of certain birth defects. Eating wild strawberries regularly can contribute to your daily intake alongside other folate-rich foods. This makes them an excellent choice for family nutrition.
Pros:
• DNA synthesis
• Red blood cells
• Fetal health
• Energy support
• Mood balance
• Anemia prevention
• Safe in pregnancy
Cons:
• Low DV%
• Perishable
• Not a sole source
6. Potassium – Maintain Healthy Blood Pressure
Wild strawberries contain approximately 153 mg of potassium per 100 g, contributing to 3% DV. Potassium helps regulate blood pressure, supports nerve function, and balances electrolytes. Alpine strawberries provide a natural, low-sodium way to add potassium to your diet.
Potassium in Fragaria vesca reduces the strain on the cardiovascular system. It works alongside magnesium to relax blood vessel walls. Woodland strawberries can be enjoyed fresh or blended into juices for a refreshing potassium boost.
Athletes benefit from potassium because it helps prevent muscle cramps during exercise. Regular intake can also support kidney health. Eating wild strawberries daily helps maintain steady potassium levels.
Pros:
• Blood pressure control
• Nerve function
• Electrolyte balance
• Heart health
• Muscle support
• Kidney health
• Low sodium
Cons:
• Low DV%
• Seasonal fruit
• Perishable
7. Ellagic Acid – Natural Cancer Protection
Fragaria vesca is rich in ellagic acid, a natural polyphenol known for its anti-cancer properties. Ellagic acid helps neutralize carcinogens and inhibit tumor growth. Alpine strawberries are considered one of the best natural sources of this compound.
Ellagic acid also has anti-inflammatory effects that protect tissues from chronic damage. It supports skin health by reducing the breakdown of collagen caused by UV exposure. Woodland strawberries offer these benefits without added sugars or chemicals.
Regular consumption may lower the risk of certain cancers, including breast and colon cancer. Eating wild strawberries as part of a balanced diet is a delicious prevention strategy. Frozen berries retain much of their ellagic acid content.
Pros:
• Anti-cancer
• Anti-inflammatory
• Skin protection
• Collagen support
• UV defense
• Natural source
• No additives
Cons:
• Sensitive to heat
• Needs regular intake
• Limited research
8. Low Calorie Count – Perfect for Weight Control
Wild strawberries provide only 32 calories per 100 g, making them an excellent weight-loss-friendly snack. They deliver sweet flavor without excess sugar or fat. Fragaria vesca is ideal for calorie-conscious individuals.
Their low calorie count allows for guilt-free snacking at any time of the day. Alpine strawberries are also nutrient-dense, ensuring you get vitamins and minerals without excess calories. Woodland strawberries can replace higher-calorie desserts.
Including wild strawberries in a balanced diet supports healthy weight management. They pair well with yogurt, cereal, and salads for satisfying meals. Their natural sweetness makes them a healthier alternative to processed snacks.
Pros:
• Low calorie
• Guilt-free snack
• Nutrient-dense
• Supports weight loss
• Natural sweetness
• Versatile use
• No fat
Cons:
• Seasonal supply
• Short shelf life
• Limited satiety
9. Magnesium – Support Muscle and Nerve Health
Wild strawberries contain about 13 mg of magnesium per 100 g, which is 3% DV. Magnesium supports muscle contraction, nerve transmission, and energy production. Alpine strawberries are a gentle source of this mineral.
Magnesium also plays a role in bone health and helps regulate blood sugar levels. It is especially important for athletes and active individuals. Woodland strawberries are a tasty way to supplement magnesium intake naturally.
Deficiency in magnesium can lead to fatigue and muscle cramps. Adding wild strawberries to your daily routine can help prevent these issues. They can be blended into smoothies for an easy magnesium boost.
Pros:
• Muscle health
• Nerve function
• Energy boost
• Bone support
• Blood sugar control
• Athlete-friendly
• Tasty source
Cons:
• Low DV%
• Needs variety of sources
• Perishable
10. Iron Content – Support Oxygen Transport
Wild strawberries contain 0.41 mg of iron per 100 g, meeting 2% DV. Iron is essential for hemoglobin production and oxygen transport in the blood. Fragaria vesca offers a plant-based iron source.
Although non-heme iron is less easily absorbed, pairing wild strawberries with vitamin C-rich foods increases absorption. Alpine strawberries naturally contain vitamin C, making them efficient for iron intake. Woodland strawberries can help prevent mild iron deficiency.
Women and athletes especially benefit from iron to maintain energy and endurance. Eating wild strawberries regularly can support healthy red blood cell production. Fresh or dried forms can be enjoyed year-round.
Pros:
• Oxygen transport
• Energy support
• Red blood cells
• Iron + vitamin C synergy
• Plant-based source
• Supports endurance
• Easy snack
Cons:
• Low DV%
• Non-heme form
• Seasonal fruit
11. Vitamin K – Support Bone and Blood Health
Wild strawberries contain about 2.2 mcg of vitamin K per 100 g, which is 3% DV. Vitamin K supports bone density and aids in blood clotting. Alpine strawberries provide a mild but useful source of this nutrient.
Vitamin K in Fragaria vesca helps activate proteins that regulate calcium in the body. This ensures bones remain strong and fractures are less likely. Woodland strawberries can complement other vitamin K-rich foods in your diet.
Even though they contain small amounts, regular consumption adds up over time. Pairing wild strawberries with leafy greens can significantly increase vitamin K intake. This makes them a smart choice for bone and circulatory health.
Pros:
• Bone strength
• Blood clotting
• Calcium regulation
• Easy to pair
• Adds variety
• Natural source
• Low calorie
Cons:
• Low DV%
• Needs variety
• Seasonal
12. Anti-Inflammatory Properties – Reduce Chronic Inflammation
Wild strawberries contain bioactive compounds that help reduce inflammation. These include anthocyanins, ellagic acid, and vitamin C. Alpine strawberries are valued for their ability to soothe inflammation naturally.
Chronic inflammation is linked to arthritis, heart disease, and diabetes. The compounds in Fragaria vesca protect cells from inflammatory damage. Woodland strawberries are a tasty addition to an anti-inflammatory diet.
Regular intake can improve joint mobility and reduce swelling. They are especially beneficial for athletes recovering from intense workouts. Enjoying them fresh maximizes their inflammation-fighting effects.
Pros:
• Reduces swelling
• Joint health
• Heart protection
• Diabetes prevention
• Natural relief
• Athlete-friendly
• Antioxidant-rich
Cons:
• Sensitive to heat
• Seasonal supply
• Limited studies
13. Quercetin Levels – Support Heart and Allergy Relief
Wild strawberries contain quercetin, a flavonoid with antihistamine and heart-protective benefits. Quercetin helps relax blood vessels, improving circulation. Alpine strawberries are a pleasant way to increase flavonoid intake.
Quercetin also reduces allergic reactions by stabilizing histamine release. This can ease symptoms like runny nose and watery eyes. Woodland strawberries combine this benefit with delicious flavor.
Heart health improves when quercetin-rich foods are eaten regularly. Pair wild strawberries with other berries for a powerful flavonoid mix. This makes them perfect for both heart and allergy support.
Pros:
• Heart health
• Allergy relief
• Circulation boost
• Vessel relaxation
• Natural antihistamine
• Flavonoid-rich
• Tasty
Cons:
• Small amounts
• Needs variety
• Seasonal
14. Anti-Cancer Potential – Natural Disease Prevention
Compounds in wild strawberries, including ellagic acid and anthocyanins, help prevent cancer cell growth. They neutralize carcinogens and block harmful mutations. Fragaria vesca is a natural addition to a cancer-prevention diet.
Laboratory studies show these compounds slow the spread of certain cancer cells. Alpine strawberries provide these benefits without synthetic chemicals. Woodland strawberries make prevention delicious.
While no food guarantees protection, including wild strawberries in your diet is a smart preventive measure. They also support overall cellular health. Fresh, frozen, or dried options all retain key compounds.
Pros:
• Cell protection
• DNA defense
• Anti-mutagenic
• No chemicals
• Cancer prevention
• Tasty prevention
• Versatile use
Cons:
• Not a cure
• Seasonal
• Sensitive to heat
15. Hydration Content – Over 90% Water
Wild strawberries are made up of about 91% water, making them naturally hydrating. They help maintain fluid balance in the body. Alpine strawberries refresh you on hot days.
High water content aids digestion and prevents dehydration. It also supports healthy skin and kidney function. Woodland strawberries are a flavorful alternative to plain water.
They are perfect for adding moisture to salads or fruit bowls. Their natural sweetness makes hydration enjoyable. Wild strawberries also help regulate body temperature.
Pros:
• Hydrating
• Skin health
• Kidney support
• Low calorie
• Refreshing
• Aids digestion
• Natural sweetness
Cons:
• Short shelf life
• Seasonal
• Low calorie density
16. Copper – Support Enzyme Function
Wild strawberries contain about 0.048 mg of copper per 100 g, which is 5% DV. Copper is vital for enzyme activity and energy production. Fragaria vesca is a gentle, plant-based source of copper.
Copper supports iron metabolism and connective tissue formation. Alpine strawberries make it easy to consume without heavy metals. Woodland strawberries deliver this nutrient in a safe, natural form.
Even small amounts add up when eaten regularly. Copper is also important for brain function and immune health. Wild strawberries are an easy way to get it without supplements.
Pros:
• Enzyme support
• Energy production
• Iron metabolism
• Connective tissue
• Brain health
• Immune boost
• Plant-based
Cons:
• Low DV%
• Seasonal
• Perishable
17. Calcium – Support Strong Bones
Wild strawberries have about 16 mg of calcium per 100 g, which is 2% DV. Calcium supports strong bones and teeth. Alpine strawberries are a small but valuable source.
They help prevent osteoporosis when combined with vitamin D. Woodland strawberries can be paired with dairy for a calcium-rich snack. Regular intake supports muscle function as well.
While low in calcium, they still contribute to overall intake. Their other nutrients enhance bone health indirectly. Adding wild strawberries to yogurt is a smart choice.
Pros:
• Bone health
• Teeth strength
• Muscle support
• Easy pairing
• Prevents osteoporosis
• Low calorie
• Versatile
Cons:
• Low DV%
• Needs pairing
• Seasonal
18. Low Glycemic Index – Blood Sugar Friendly
Wild strawberries have a low glycemic index (GI) of around 40. This means they cause minimal spikes in blood sugar. Fragaria vesca is safe for most diabetics.
Low-GI foods help maintain energy levels. Alpine strawberries provide sweetness without the crash. Woodland strawberries can be part of a balanced diabetic diet.
They are ideal for snacking between meals. Pairing with protein further stabilizes blood sugar. Enjoy them fresh for the best results.
Pros:
• Blood sugar control
• Energy balance
• Diabetic-friendly
• Sweet flavor
• No crash
• Low GI
• Healthy snack
Cons:
• Needs freshness
• Seasonal
• Limited satiety
19. Zinc – Support Immunity
Wild strawberries contain about 0.14 mg of zinc per 100 g, which is 1% DV. Zinc supports immune function and wound healing. Alpine strawberries provide a mild source.
They also help with taste and smell perception. Woodland strawberries deliver zinc naturally and safely. Pairing with zinc-rich foods boosts overall intake.
Zinc supports reproductive health in both men and women. Even small amounts add up over time. Fresh berries are the best choice for zinc retention.
Pros:
• Immune boost
• Wound healing
• Taste perception
• Smell function
• Reproductive health
• Natural source
• Safe intake
Cons:
• Very low DV%
• Needs pairing
• Seasonal
20. Phosphorus – Energy and Bone Health
Wild strawberries contain about 24 mg of phosphorus per 100 g, which is 2% DV. Phosphorus supports energy production and strong bones. Fragaria vesca is a plant-based source.
It works alongside calcium to maintain bone density. Alpine strawberries provide a safe, natural intake. Woodland strawberries can be enjoyed in smoothies for phosphorus benefits.
Phosphorus also supports cell repair and kidney function. Even small amounts help when eaten daily. Fresh forms are most effective.
Pros:
• Bone strength
• Energy production
• Cell repair
• Kidney health
• Plant-based
• Low calorie
• Versatile use
Cons:
• Low DV%
• Seasonal
• Perishable
Fragaria Vesca Nutrition FAQs
1. Is Fragaria vesca high in vitamin C?
Yes, wild strawberries provide around 65% DV of vitamin C per 100 g, making them excellent for immunity and skin health.
2. Can diabetics eat wild strawberries?
Yes, their low glycemic index makes them safe for most diabetics when eaten in moderation.
3. Are frozen alpine strawberries as nutritious as fresh?
Yes, they retain most nutrients, especially vitamin C and antioxidants, if frozen quickly after harvest.
4. Do woodland strawberries have more antioxidants than regular strawberries?
Yes, Fragaria vesca varieties often have higher antioxidant levels due to their intense pigmentation.
5. How many calories are in 100 g of wild strawberries?
Only about 32 calories, making them very weight-loss-friendly.
6. Are wild strawberries good for digestion?
Yes, their fiber supports gut health, prevents constipation, and balances blood sugar.
7. Can I eat Fragaria vesca daily?
Yes, daily consumption is safe and provides consistent vitamin, mineral, and antioxidant benefits.
Conclusion
Fragaria vesca, whether called wild strawberry, alpine strawberry, or woodland strawberry, is a nutrient-rich fruit with powerful health benefits. From boosting immunity with vitamin C to supporting heart health with antioxidants, its nutritional profile is impressive. It’s low in calories, high in fiber, and offers trace minerals essential for overall wellness.
Including these berries regularly can help improve skin health, digestion, and chronic disease prevention. Whether fresh, frozen, or dried, Fragaria vesca is a small fruit with a big impact on health.
Start adding wild strawberries to your meals today—blend them into smoothies, sprinkle them on salads, or enjoy them fresh as a snack. Your body will thank you for the vitamins, minerals, and antioxidants. Make this sweet, natural superfood a part of your daily wellness routine
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