The strawberry is a beautifully sweet, aromatic, fiber-rich fruit packed with vitamins, minerals, and antioxidants. Strawberries are one of the most well-liked fruits on the market, with a naturally delicious flavor and lots of nutrition to offer. It's easy to see why strawberries fit perfectly into a healthy lifestyle. They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Nutrition Facts
Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).
The nutrients in 3.5 ounces (100 grams) of raw strawberries are:
- Calories: 32
- Water: 91%
- Protein: 0.7 grams
- Carbs: 7.7 grams
- Sugar: 4.9 grams
- Fiber: 2 grams
- Fat: 0.3 grams
Carbohydrates
Fresh strawberries are very high in water, so their total carb content is very low — fewer than 8 grams of carbs per 3.5 ounces (100 grams). The net digestible carb content is fewer than 6 grams in the same serving size. Most of these berries’ carbs come from simple sugars — such as glucose, fructose, and sucrose — but they also contain a decent amount of fiber. Strawberries have a glycemic index (GI) score of 40, which is relatively low. This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.
Fiber
Fiber comprises around 26% of the carb content of strawberries. One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber — both soluble and insoluble. Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases.
Vitamins and Minerals
The most abundant vitamins and minerals in strawberries are:
- Vitamin C. Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health.
- Manganese. Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body.
- Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function — and fundamental for pregnant women and older adults.
- Potassium. This mineral is involved in many essential body functions, such as regulating blood pressure
To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.
Strawberries are loaded with antioxidants and beneficial plant compounds, including:
- Pelargonidin. The main anthocyanin in strawberries, this compound is responsible for the bright red color.
- Ellagic acid. Found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits.
- Ellagitannins. Related to ellagic acid, ellagitannins are converted to ellagic acid in your gut.
- Procyanidins. These are antioxidants commonly found in strawberry flesh and seeds that may have beneficial health effects.
Strawberries may improve HDL (good) cholesterol, blood pressure, and blood platelets’ function. Strawberries may also improve blood antioxidant status, decrease oxidative stress, reduce inflammation, improve vascular function, improve your blood lipid profile, and reduce the harmful oxidation of LDL (bad) cholesterol.
Food Safety & Storage
Choose red strawberries and avoid mushy berries with signs of mold. Pick through your package of strawberries before storing them to remove any damaged fruit—store strawberries in the coldest part of your refrigerator. Use within one week or, ideally, within a few days. Fresh strawberries must be washed under running water before eating or slicing (but wait until you're ready to use to wash). If you don't have a chance to eat all of your fresh strawberries before they go bad, you can freeze them individually on a baking sheet and transfer them to a freezer bag for later use.
For additional Family and Consumer Science information, contact the N.C. Cooperative Extension, Franklin County Center, 919-496-3344, Dominque Simon.
