Strawberries Nutrition Facts

Calories in Strawberries and Their Health Benefits

strawberries in bowl
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Strawberries are a beautifully sweet, aromatic, fiber rich fruit that is packed with vitamins, and antioxidants. According to the Germplasm Resources Information Network (part of the United States Department of Agriculture), there are 103 distinct species and subspecies of strawberry plants. The peak season for strawberries is typically April through June, but generally speaking you can get strawberries year round.

And if you somehow can't find fresh strawberries in your market, you can always purchase frozen ones. 

Strawberries Nutrition Facts

Strawberries Nutrition Facts
Serving Size 1 cup, halves (152 g)
Per Serving% Daily Value*
Calories 49 
Calories from Fat 4 
Total Fat 0.5g1%
Saturated Fat 0g0%
Polyunsaturated Fat 0.2g 
Monounsaturated Fat 0.1g 
Cholesterol 0mg0%
Sodium 2mg0%
Potassium 232.56mg7%
Carbohydrates 11.7g4%
Dietary Fiber 3g12%
Sugars 7.4g 
Protein 1g 
Vitamin A 0% · Vitamin C 149%
Calcium 2% · Iron 3%
*Based on a 2,000 calorie diet

Strawberries are a voluminous fruit, containing little calories and carbohydrate in a large portion. One cup of strawberries contains only 49 calories and provides 3 g of heart healthy fiber, and only 12 g of carbohydrate. A cup of strawberries also provides more than a days worth of vitamin C. If you are looking to add a few to your smoothie, you can tally the calories, fiber and carbohydrates of each berry: 1 large (1 3/8-inch) strawberry: 6 calories, 0.4 grams fiber, 1.4 grams carbohydrates.

 

Health Benefits of Strawberries

Strawberries are low in calories, rich in fiber, vitamins and minerals such as vitamin C, folic acid, potassium and are packed with antioxidants, such as anthocyanins, and quercetin. The fiber and potassium in strawberries support heart health. High potassium intake has been associated with less risk of stroke.

Folic acid is essential in fetal development and helps to produce and maintain new cells. Adequate amounts of fiber can help to lower cholesterol and a diet rich in potassium can aid in preventing high blood pressure and ischemic heart disease. 

Quercetin, a flavonoid found in strawberries, may reduce inflammation, which can be an independent factor in reducing atherosclerosis. In addition, quercetin may have anticancer effects. 

Research suggests that foods that contains anthocyanins may fend off certain chronic disease, including cardiovascular disease and certain cancers. 

Strawberries also have a high polyphenol content, another potential factor that can help to reduce blood pressure. 

Common Questions About Strawberries 

Do I need to purchase organic strawberries? Strawberries are on the "dirty dozen" list. Their thin skin makes them vulnerable to pesticide residue, ranking them one of the highest pesticide residue fruit. Therefore, if possible, it's probably best to purchase organic.

If cost is an issue, aim to purchase strawberries locally when they are in season. Otherwise, consider purchasing organic frozen berries. And if neither of these options are available, purchase conventional strawberries and rinse them thoroughly before consumption. According to the US Dietary Guidelines for Americans, most people should be doubling their fruit and vegetable consumption (whether organic or conventional) to reduce their risk of chronic disease and maintain a healthy weight.

Picking and Storing Strawberries 

Choose strawberries that smell sweet and are a rich, vibrant, red color. Turn over the package and inspect if for mold. Avoid berries that have begun to get moldy, as these berries are beginning to spoil. You'll also want to skip over berries that are mushy, because they should appear plump. 

Strawberries should keep in the refrigerator for two to three days. Store them unwashed and remove any damaged berries to prevent the spread of mold. You can take them out and put them on a plate or baking sheet lined with paper towels to absorb moisture and cover with plastic film. Rinse just before use. 

Healthy Ways to Prepare Strawberries 

Strawberries can be used to sweeten yogurt, cottage cheese, hot and cold cereals. They can be blended into smoothies, chopped and placed in salads, side dishes, or salsa. Their sweet taste and plump texture makes a great addition to healthy dessert choices. Strawberries are also delicious dippers - dip them into nut butter or dark chocolate for a sweet tasting, fiber rich snack or dessert. 

Recipes with Strawberries 

Quinoa with Strawberries and Buttermilk

Strawberry Coconut Smoothie 

Berry Salsa 

Strawberry S+pinach Salad with Almonds and Dill

Strawberry Chicken Salad with Pecans 

Chocolate Dipped Strawberries

Source: 

Retelny, Victoria. The colorful truth about anthocyanins complex compounds with many potential complex powers. Food and Nutrition. 2016;16-17.

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