Calories in 5 Strawberries: Nutrition Facts and Health Benefits

Calories in 5 Strawberries: Nutrition Facts, Health Benefits, and Serving Tips

Strawberries are a beloved fruit packed with vitamin C, fiber, and flavonoids. With their sweet, juicy taste and vibrant red color, it's no wonder they're so popular. But how many calories are actually in just 5 strawberries?

Understanding the calories and nutrition info per serving can help you incorporate strawberries into a healthy diet. Read on to learn the calories for 5 strawberries, along with evidence-based health benefits, recipe ideas, and strawberry nutrition facts.

Calories in 5 Strawberries

There are approximately 15 calories in 5 medium-sized strawberries weighing about 85 grams or 3 ounces total.

Here's a more detailed look at the nutrition information for 5 strawberries:

• Calories: 15
• Carbs: 4 grams
• Sugar: 3 grams
• Fiber: 1 gram
• Vitamin C: 34% DV
• Manganese: 4% DV

As you can see, just 5 strawberries provide a good amount of vitamin C and some fiber, while delivering only 15 calories. They make a nutrition-packed, low-calorie snack or dessert.

Strawberry Nutrition Facts

Strawberries are low in calories but contain many important nutrients. Here is the nutrition breakdown for 1 cup (about 8 medium berries) of raw strawberries:

• Calories: 49
• Carbs: 12 grams
• Fiber: 3 grams
• Sugar: 7 grams
• Protein: 1 gram
• Vitamin C: 98% DV
• Manganese: 29% DV
• Folate: 9% DV
• Potassium: 5% DV

Strawberries provide high amounts of vitamin C, manganese, and antioxidants including anthocyanins, quercetin, kaempferol and ellagic acid.

Benefits of Strawberries

Rich in antioxidants and important nutrients, strawberries offer many evidence-based health benefits:

1. Boost Immunity

With 150% of your daily vitamin C in just one cup, strawberries can give your immune system a major boost. Vitamin C promotes the production of white blood cells and helps these cells function more effectively to ward off pathogens.

2. Support Heart Health

The anthocyanins and ellagic acid in strawberries show promise for improving several risk factors for heart disease. Animal studies found they decrease LDL cholesterol, reduce inflammation, and lower blood pressure levels.

3. Regulate Blood Sugar

Despite their sweet taste, strawberries actually rate low on the glycemic index at just 40. They may help regulate blood sugar by slowing the digestion and absorption of carbohydrates.

4. Provide Antioxidants

With their vibrant color, strawberries are loaded with antioxidants including anthocyanins, ellagic acid, quercetin and catechins. These compounds neutralize free radicals and may lower your risk of chronic diseases.

5. Aid Weight Loss

At less than 50 calories per cup, strawberries are an excellent food to incorporate into a weight loss diet. Their fiber content helps promote feelings of fullness.

Nutrition Factors that Vary by Serving Size

As the nutrition info shows, the number of calories and amount of nutrients in strawberries can vary quite a bit depending on the serving size. Here's how the nutrition profiles compare for different serving sizes:

5 Medium Strawberries

• Calories: 15
• Carbs: 4 grams
• Vitamin C: 34% DV

10 Medium Strawberries

• Calories: 25
• Carbs: 7 grams
• Fiber: 2 grams
• Vitamin C: 70% DV

1 Cup Diced Strawberries

• Calories: 49
• Carbs: 12 grams
• Fiber: 3 grams
• Sugar: 7 grams
• Vitamin C: 149% DV

The more strawberries you eat, the bigger nutrition boost you'll get. But watch portions since the calories can add up quickly in larger servings.

Ways to Eat More Strawberries

Thanks to their versatility and sweet taste, there are so many delicious ways to enjoy more strawberries in your diet:

Breakfast Ideas

• Top yogurt, oatmeal or cereal
• Blend into smoothies
• Mix into pancake and waffle batter
• Use in homemade granola

Lunch and Dinner Recipes

• Toss with spinach and walnuts for salad
• Serve alongside grilled chicken or fish
• Mix into cold pasta or grain salads
• Use in salsa for fish tacos or chicken fajitas

Snacks and Sides

• Enjoy as is for a sweet snack
• Blend into lemonade, iced tea or infused water
• Mix with balsamic for a salad dressing
• Layer into sandwiches and wraps

Desserts

• Top cupcakes or cake
• Fill crepes or pancakes
• Mix into chia pudding
• Blend into ice cream or sorbet

Strawberry Selection, Storage and Preparation Tips

Follow these simple tips to get the most nutrition and flavor out of your strawberries:

• Look for berries that are firm, plump and deep red.
• Avoid mushy, bruised or moldy strawberries.
• Check green caps as an indicator of freshness.
• Store unwashed in the fridge for 3-5 days.
• Wash just before eating to prevent softening.
• Slice or quarter to release more nutrients and flavor.
• Remove caps for easier eating if desired.

The Bottom Line

There are just 15 calories in 5 medium strawberries, along with vitamin C, fiber and beneficial plant compounds. With many nutrients and few calories, strawberries provide an excellent healthy sweet treat. Enjoy them fresh or incorporated into a wide variety of delicious recipes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.