Calories and Nutrition Facts on Strawberries | Benefits and Recipes

The Nutritional Value of Strawberries

Strawberries are one of the most popular fruits due to their sweet, juicy flavor and vibrant red color. Though small, they pack a powerful nutritional punch. Just one cup of sliced strawberries provides more vitamin C than an orange. They also contain essential nutrients like manganese, potassium, folate and antioxidants.

When most people think of strawberries, calories arent the first thing that comes to mind. However, understanding the calorie and nutrient content can help you make informed dietary choices to manage health conditions like obesity, diabetes, or high cholesterol.

How Many Calories are in Strawberries?

One cup of sliced strawberries contains around 50 calories. Strawberries are low in calories because they are approximately 90 percent water. The other 10 percent contains carbohydrates and small amounts of protein and fat.

Here is the calorie breakdown for different amounts of strawberries:

• 1 strawberry: 4 calories
• 10 medium strawberries: 40 calories
• 1 cup sliced strawberries: 50 calories

As you can see, strawberries are very low in calories, making them an excellent choice if you are counting calories or trying to lose weight. Just be mindful of any toppings you add like whipped cream or chocolate, which can significantly increase the calorie count.

The Calorie Breakdown of Strawberries

Understanding where those calories come from - carbohydrates, protein, fat - can help guide your dietary choices.

Carbohydrates

There are about 12 grams of carbohydrates in one cup of strawberries. The carbohydrates in strawberries consist mostly of sugars like glucose and fructose. Strawberries get their sweet taste from fructose which comprises about 60% of total sugars.

They have a low glycemic index, meaning consuming strawberries should not cause big spikes in blood sugar levels. This makes them a smart choice for people with diabetes. Fiber also helps slow the absorption of sugar to prevent blood sugar spikes.

Protein

Strawberries contain about 1 gram of protein per cup. The protein in strawberries comes mainly from the seeds and pequeas amounts in the flesh. The protein in strawberries contains essential amino acids like lysine, which plays important roles in growth and protein production.

Fat

There is almost no fat in strawberries - just 0.3 grams per cup. Specifically, strawberries contain trace amounts of omega-3 and omega-6 fatty acids which are healthy unsaturated fats associated with heart health. They lack saturated and trans fats which should be limited for heart health.

Vitamins and Minerals

Strawberries nutrition really shines when you look beyond macronutrients at the lineup of essential vitamins and minerals.

One serving of strawberries contains more than 100% of your daily needs for immune-boosting vitamin C. They also supply manganese, which supports bone health and metabolism, as well as antioxidants that protect your cells.

Here is an overview of some of the top vitamins and minerals found in strawberries:

• Vitamin C: 1 cup provides 150% of daily needs. Boosts immunity and skin health.
• Manganese: 25% of daily needs. Essential mineral for bone health and metabolism.
• Folate: 9% of daily needs. Important for cell function and tissue growth.
• Potassium: 5% of daily needs. Necessary for fluid balance, nerve transmission, and muscle contraction.
• Antioxidants: Contains anthocyanins, ellagitannins, quercetin, and kaempferol. Help neutralize cell damage from free radicals.

The Health Benefits of Strawberries

Beyond being low in calories and providing essential vitamins and minerals, research shows strawberries offer some additional health benefits.

Boost Heart Health

Heart disease is the leading cause of death worldwide. Research suggests compounds found in strawberries like anthocyanins and ellagitannins possess antioxidant and anti-inflammatory properties that offer protection for your heart.

A 2021 review noted strawberries improved multiple risk factors for heart disease including blood pressure, cholesterol levels, and circulation in several human studies.

Regulate Blood Sugar

Compounds found in strawberries may also offer benefits for stabilizing blood sugar. Strawberries have a low glycemic index meaning they do not cause big spikes in blood sugar. Fiber also slows absorption of sugar from strawberries to moderate insulin response.

A 2017 study gave subjects with type 2 diabetes strawberry powder equivalent to about 2 cups of strawberries per day. After four weeks, they showed improvements in insulin resistance and markers of inflammation.

Support Brain Function

Research suggests nutrients and bioactive compounds in strawberries can promote brain health by fighting oxidative stress and inflammation in the brain.

Animal studies reveal antioxidant-rich strawberry extract may offer protection against neurodegeneration by lowering inflammatory compounds that are harmful to brain neurons.

More human research is still needed, but these preliminary findings suggest strawberries may help fend off age-related cognitive decline.

Posible Cancer-Fighting Effects

With potent antioxidant and anti-inflammatory properties, strawberries are being studied for their potential cancer-fighting abilities. Lab studies indicate compounds isolated from strawberries may be toxic against cervical, colon, lung and gastric cancer cells.

However, most evidence is from test tube studies to date. More research is underway investigating the potential anticancer abilities of strawberries in animal models and humans.

Incorporating More Strawberries Into Your Diet

Strawberries are endlessly versatile. Here are some tips for getting more of these ruby red gems in your diet:

1. Snack on Raw, Whole Strawberries

Since strawberries require no preparation, popping whole berries is one of the easiest ways to enjoy them. Keep a pint on hand to curb sweet cravings.

2. Blend into Smoothies

Adding a cup of strawberries amps up the vitamin C content and lends natural sweetness to your morning smoothie. They pair perfectly with bananas for added potassium.

3. Mix into Yogurt or Oatmeal

Slice fresh strawberries over yogurt bowls or stir into oatmeal. The sweet juice from the berries gives both a boost of flavor and nutrition.

4. Salad Topper

Thinly slice strawberries to use as a topping for leafy green or grain-based salads. Balsamic dressing perfectly complements the sweet berries.

5. Make Strawberry Lemonade

Puree strawberries in the blender then mix with lemon juice and water for a refreshing lemonade. Adjust lemon and sweetener to taste.

6. Infuse into Water

For immune-boosting strawberry water, add sliced strawberries and citrus to a pitcher. Allow to infuse in the refrigerator before enjoying this fruity hydrator.

Strawberry Nutrition Facts

Understanding the complete strawberry nutrition facts can help guide your portion sizes. Here are the nutrients found in 1 cup of sliced strawberries (about 8 medium berries):

• Calories: 50
• Carbohydrates: 12 g
• Fiber: 3 g
• Sugars: 7 g
• Protein: 1 g

• Vitamin C: 150% Daily Value
• Manganese: 25% DV
• Folate: 9% DV
• Potassium: 5% DV
• Magnesium: 4% DV

As the nutrition information shows, strawberries offer essential vitamins, minerals, fiber and antioxidants with less than 50 calories per serving. Their combo of exceptional nutrient density and low calories makes them a smart choice any time you want something sweet and satisfying.

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.