Strawberries are among the most popular berries worldwide, loved for their juicy sweetness and vibrant red color. But beyond their appealing taste, strawberries are nutritional powerhouses packed with essential vitamins, antioxidants, and dietary fiber. In this article, we’ll explore the detailed nutritional profile of strawberries and the health benefits they offer.
Basic Nutrition Facts (per 100 grams of fresh strawberries)
Calories: 32
Water: 91%
Protein: 0.7 grams
Carbohydrates: 7.7 grams
Sugars: 4.9 grams
Fiber: 2.0 grams
Fat: 0.3 grams
Vitamin C: 59 mg (about 98% of the Recommended Daily Intake)
Folate (Vitamin B9): 24 µg
Potassium: 153 mg
Calcium: 16 mg
Magnesium: 13 mg
Iron: 0.4 mg
Note: Nutrient values may vary slightly depending on variety and ripeness.
Macronutrients Breakdown
1. Carbohydrates
Strawberries are low in calories and relatively low in carbs, making them suitable for low-carb and ketogenic diets. The carbs mainly consist of natural sugars like glucose and fructose, along with a decent amount of dietary fiber which helps in digestion and supports gut health.
2. Proteins and Fats
Strawberries are not a significant source of protein or fat, but their low fat content makes them ideal for a heart-healthy diet. They contain trace amounts of omega-3 and omega-6 fatty acids.
Vitamins and Minerals
Vitamin C: One of the most impressive nutrients in strawberries. Just one cup (about 150g) provides more than 100% of your daily requirement. Vitamin C is essential for immune health, skin integrity, and antioxidant protection.
Folate (B9): Important for pregnant women and critical for cell growth and function.
Potassium: Helps regulate blood pressure and fluid balance in the body.
Iron, Magnesium, and Calcium: Present in small amounts but contribute to overall mineral intake.
Antioxidants and Plant Compounds
Strawberries are rich in:
Anthocyanins: These give strawberries their red color and are powerful antioxidants.
Ellagic acid: May help reduce cancer risk.
Quercetin and Kaempferol: Flavonoids with anti-inflammatory and heart-protective properties.
These antioxidants help reduce oxidative stress, which is linked to chronic diseases like heart disease, cancer, and type 2 diabetes.
Health Benefits of Strawberries
Heart Health
Strawberries improve heart health by lowering blood pressure, reducing LDL cholesterol, and reducing inflammation.Blood Sugar Regulation
Despite their sweetness, strawberries have a low glycemic index and may help regulate blood sugar levels.Weight Management
Their high water and fiber content can promote feelings of fullness, reducing overall calorie intake.Skin and Anti-Aging Benefits
Vitamin C and antioxidants support collagen production and help protect skin from damage.
Tips for Enjoying Strawberries
Eat them fresh, in smoothies, or with yogurt.
Freeze them for later use in baking or desserts.
Choose organic when possible to reduce pesticide exposure.
Conclusion
Strawberries are not only a delicious fruit but also a valuable addition to a healthy diet. They provide essential nutrients, antioxidants, and health-protective compounds with very few calories. Whether you enjoy them fresh, in salads, or as a snack, strawberries are a natural way to support your overall wellness.