Delicious strawberries have numerous nutritional benefits because they are packed with vitamin C, folate, omega-3 fatty acids, and fiber. In addition, they contain calcium, potassium, iron, and magnesium. It does not contain cholesterol and fats.
This fruit is a good source of phenolic antioxidants that lower the risk of chronic diseases and reduce inflammations. Plus, it helps fight aging and prevents age-related memory loss.
Organically grown strawberries, in particular, have higher levels of antioxidants, phenolics, and ascorbic acid as compared to the conventionally grown strawberries.
Furthermore, strawberries contain anthocyanins and ellagic acid that facilitate weight loss. In fact, anthocyanins increase the production of adiponectin hormone in the body, thereby stimulating the metabolism and suppressing the appetite.
Moreover, ellagic acid works as a potent anti-angiogenic compound can prevent angiogenesis and hence fight cancers like breast cancer and esophageal cancer.
Besides, the flavanoids present in colorful fruits like strawberries act as natural antihistamines that relieve allergies.
To include this nutritious and low-calorie fruit in your diet, you can eat fresh, frozen, as well as canned strawberries.
You can also add it in your cereal, smoothies, yogurt, oatmeal, etc. to awaken your taste buds and enjoy its characteristic aroma!
Raw Strawberry Nutritional Value
| Value per 100 g | Value in a cup (152 g) | % Daily Value (for 100 g) | % Daily Value (for 152 g) | |
|---|---|---|---|---|
| Energy |
32 kcal |
49 kcal |
1.6% |
2.45% |
|
Carbohydrate |
7.68 g |
11.67 g |
2.56% |
3.89% |
|
Protein |
0.67 g |
1.02 g |
1.34% |
2.04% |
|
Total Fat |
0.3 g |
0.46 g |
0.46% |
0.71% |
|
Saturated Fats |
0.015 g |
0.023 g |
0.08% |
0.12% |
|
Monounsaturated Fats |
0.043 g |
0.065 g |
0.17% |
0.26% |
|
Polyunsaturated Fats |
0.155 g |
0.236 g |
0.65% |
0.98% |
|
Cholesterol |
0 mg |
0 mg |
0.00% |
0.00% |
|
Dietary Fiber |
2 g |
3 g |
8% |
12% |
|
Total Sugar |
4.89 g |
7.43 g |
– |
– |
|
Starch |
0.04 g |
0.06 g |
– |
– |
|
Water |
90.95 g |
138.24 g |
– |
– |
|
Ash |
0.4 g |
0.61 g |
– |
– |
|
Vitamins |
|
|
|
|
|
Vitamin A IU |
12 IU |
18 IU |
0.24% |
0.36% |
|
Retinol |
0 µg |
0 µg |
– |
– |
|
Beta Carotene |
7 µg |
11 µg |
– |
– |
|
Vitamin B1- thiamin |
0.024 mg |
0.036 mg |
1.6% |
2.4% |
|
Vitamin B2- riboflavin |
0.022 mg |
0.033 mg |
1.29% |
1.94% |
|
Vitamin B3- niacin |
0.386 mg |
0.587mg |
1.93% |
2.94% |
|
Vitamin B6 |
0.047 mg |
0.071 mg |
2.35% |
3.55% |
|
Vitamin B12 |
0 mg |
0 mg |
0.00% |
0.00% |
|
Vitamin C
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|
58.8 mg |
89.4 mg |
98% |
149% |
|
Vitamin D |
0 IU |
0 IU |
0.00% |
0.00% |
|
Vitamin E |
0.29 mg |
0.44 mg |
1.45% |
2.2% |
|
Folic acid |
0 µg |
0 µg |
0.00% |
0.00% |
|
Folate |
24 µg |
36 µg |
6% |
9% |
|
Pantothenic acid |
0.125 mg |
0.19 mg |
1.25% |
1.9% |
|
Choline |
5.7 mg |
8.7 mg |
– |
– |
|
Vitamin K |
2.2 µg |
3.3 µg |
2.75% |
4.13% |
|
Minerals |
|
|
|
|
|
Calcium |
16 mg |
24 mg |
1.6% |
2.4% |
|
Copper |
0.048 mg |
0.073 mg |
2.4% |
3.65% |
|
Fluoride |
4.4 µg |
6.7 µg |
– |
– |
|
Iron |
0.41 mg |
0.62 mg |
2.78% |
3.44% |
|
Magnesium |
13 mg |
20 mg |
3.25% |
5% |
|
Manganese |
0.386 mg |
0.587 mg |
19.3% |
29.35% |
|
Phosphorus |
24 mg |
36 mg |
2.4% |
3.6% |
|
Potassium |
153 mg |
233 mg |
– |
– |
|
Selenium |
0.4 µg |
0.6 µg |
0.57% |
0.86% |
|
Sodium |
1 mg |
2 mg |
– |
– |
|
Zinc |
0.14 mg |
0.21 mg |
0.93% |
1.4% |
|
Phytosterols |
12 mg |
18 mg |
– |
– |
Source: USDA Nutrient Database. Daily Values based on a 2000 Calorie diet.
Strawberry Health Benefits
The anthocyanins present in strawberry lower the risk of developing heart disease and stroke as they protect the blood vessels from wear and tear.
Moreover, this fruit is useful in controlling blood sugar, especially in case of type-2 diabetes. In addition, strawberries are loaded with flavonoids can boost long term memory and delay memory decline.
Besides, it is believed that eating a cup of strawberries each week can decrease the risk of high blood pressure.
Furthermore, certain studies have indicated that strawberries and strawberry extracts can protect the stomach from alcohol-induced ulcers. Plus, the fruit contains phenols that fight against inflammatory disorders.
The phytochemicals present in these bright red colored berries rejuvenate the system. Moreover, they contain folate, which is particularly beneficial for pregnant women as it assists in the production and functioning of DNA and prevents birth defects.
Interestingly, strawberries are one of the few fruits that contain a good amount of iodine.
Being packed with antioxidants, the fruit is excellent for your skin, too. The vitamin C in strawberry not only boosts immunity but also helps fight wrinkles and maintain younger-looking skin.
In addition, recent studies have shown that regular consumption of this fruit can reduce the chances of developing age-related macular degeneration.
Additional Information and Tips
When choosing strawberries, it is advised to pick the ones that are firm, plump, and attached to the green caps. They should be medium in size and deep red in color.
Avoid selecting the berries that look sunken or flattened, or have signs of molds. Moreover, do not purchase the ones with green or yellow patches as they are likely to be unripe and sour.
Fresh strawberries can be stored in the refrigerator but they should be consumed within a couple of days. For storing, you can place them in a wide bowl or plate and cover with paper towel.
Before eating, make sure you dip them in cold water for a while and then wash them thoroughly to remove dirt and pesticide residue.
Finally, you can pat them dry using a piece of cloth or paper towel. To remove the green caps, you can either use a paring knife or simply pinch them off.
Side Effects
Some individuals, especially children, may be allergic or hypersensitive to strawberries. Hence, they may develop hives, eczema, itchy eyes, wheezing, and other allergic reactions. Besides, excessive intake of this fruit may cause bloating and diarrhea.
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