Rich in water and fiber, low in sugars and calories, and full of micronutrients, strawberries are a healthy fruit par excellence. This small red and fleshy fruit contains in particular more vitamin C than orange as well as vitamin B9 in large quantities. It is also an interesting source of manganese, calcium, and magnesium.

Finally, like all red fruits, strawberries are full of antioxidants in the form of anthocyanins and ellagic acid flavonoids known for their health benefits.

Video — Health Benefits of Strawberries

How many calories in strawberries?

With only 38 calories per 100g, strawberries are among the lowest-calorie fresh fruits.

Protein0.8 g1.0g
Carbohydrates4.1 g16,9 g
– with sugar4.1 g14,6 g
– of which starch0.0 g0.3 g
Dietary fiber2 g3g
Lipids0.3 g0.5 g
– of which cholesterol< 0.21 mg0,1 mg
– of which saturates0.0 g0.2 g
– of which monounsaturated fatty acids0.0 g0.1 g
– of which polyunsaturated fatty acids0.2 g0.1 g
Water92 g77 g
Nutritional Value of Strawberries

Benefits of Strawberry

1.  Lots of vitamin C

The red strawberry is not a very large fruit, but there is a whole range of health benefits packed in this small body. Strawberries contain a lot of vitamin C. In 100 grams of strawberries, you can find about 50 milligrams of vitamin C. It is one of the key nutrients which the body needs to be in good health. But during evolution, the human body has lost its ability to synthesize it, so food is the only way to get vitamin C.

Vitamin C is also a major antioxidant that helps fight cell aging. It protects against coronary and degenerative diseases (cataracts, macular degeneration, etc.), against certain cancers, and more generally against oxidative stress, that is to say, damage caused by free radicals. Vitamin C is also a beauty ally since it limits skin aging.

2.  Lots of fibers

In addition to vitamin C, strawberries also contain an extraordinary amount of fiber. Fiber is crucial for good digestion. Those who eat too little fiber have a higher risk of constipation, to name just one example. 100 grams of strawberries provide about two to three grams of fiber. Every day you should eat 30 grams of fiber and with a small bowl of strawberries, you already absorb ten percent of this amount.

3.  To maintain a healthy weight

Do you want to lose a few pounds? Strawberries can help with this. The reason is the many antioxidants, which by the way also occur a lot in other red fruits. When you lose weight, waste material is released, which must be discharged. The antioxidants of strawberries support this process. The fiber from strawberries can also promote weight loss. If you eat enough fiber, you will feel full for longer. Fiber digests slowly, which is good for blood sugar levels, which remain stable for longer.

4.  To delay the aging processes

In addition to vitamin C, strawberries contain other antioxidants. These substances, known as flavonoids are optimal for combating aging processes by preventing the breakdown of collagen. Collagen keeps the skin elastic and prevents wrinkling. Furthermore, these substances are an important prerequisite for a healthy heart and healthy blood vessels. An adequate supply of strawberries and other red fruits complicates the formation of plaque and deposits in the arteries and prevents atherosclerosis.

5.  Strawberries are versatile

Strawberries are delicious and especially healthy, but they are particularly versatile. You can really do almost anything with it. How10 about, for example, a salad of avocado and strawberries? Or rhubarb salad with goat cheese and strawberries? Just try many combinations and find out what tastes best to you. They are healthy in every combination!

6.  To prevent cancer

Like other red fruits, strawberries are rich in antioxidants, including anthocyanins and ellagic acid, known for their preventative effect on colon cancer, esophageal cancer, breast cancer, and brain cancer.

7.  To protect your cardiovascular system

The flavonoids in strawberries decrease the risk of atheromatous plaque formation by increasing the fluidity of the blood. In addition, epidemiological observations show a correlation between the consumption of anthocyanin and a lower risk of vascular disease.

8.  To hydrate the body

Strawberries are mainly 90.1% water. This water contributes to the hydration of the body which needs, on average, 2.5 liters per day provided by drinking water and food consumption to compensate for physiological losses. One serving (100 to 150 g) provides the equivalent of a small glass of water (90 to 135 ml).

9. To lower blood pressure

Thanks to their high potassium content, strawberries are particularly recommended if you have high blood pressure. They indeed help to fight the effects of salt in the body, at the origin of arterial hypertension.

10. To improve brain capacity

Studies have shown that antioxidant-rich berries can help improve learning. They even reverse age-related cognitive decline. Who would have thought that these berries could have so many virtues?

The best way to eat strawberries

Unsurprisingly, it is when they are fresh and whole that we get the most benefit from all the nutritional and healthy qualities of strawberries. In juice, they lose most of their vitamins as well as their precious fibers. In a smoothie, fibers are spared and the vitamins are preserved, provided that it is consumed immediately after preparation.

Strawberries tolerate freezing very well, which preserves all of their nutritional benefits! In fact, frozen strawberries will be richer in vitamins than fresh strawberries that have spent a few days in the refrigerator.

How much strawberries should you eat?

Low in sugar, rich in fiber, water, and antioxidants, strawberries are a real healthy fruit whose consumption does not need to be limited. However, prefer to vary your fruits as much as possible in order to cover all of your nutritional needs. To optimize your health, it is recommended to consume two to three fresh fruits per day, one fruit representing 250 g of strawberries.

Can you eat too much strawberries?

Healthy, digestible, and not very sweet, strawberries can be eaten without risk in large quantities. However, be careful with their origin: depending on the source, the strawberries may be rich in pesticides such as tolylfluanid or endosulfan. The substances are harmful to health.

Can everyone eat strawberries?

It has long been believed that people with diverticulosis should not consume certain fruits (raspberries, blackberries, strawberries, etc.) lest their small seeds get lodged in the diverticula. However, no clinical study has been performed to validate this hypothesis. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), it may not be necessary to exclude these foods in case of diverticulosis. However, in some individuals, the small fruit seeds can irritate the intestines. It may be wise for these people to see a dietitian-nutritionist.

Some people may also be allergic to the fruit causing itchy red patches on the skin, watery eyes, and a stuffy nose.

Otherwise, strawberries can be eaten without fear by everyone.

Vanessa Bergoff

Vanessa is originally from the Ukraine. She has been living in Florida for the last 10 years. She holds a Bachelor's degree in English from the University of Central Florida and a Master's degree in Technical Writing from the University of South Florida. She covers mostly health and health-related issues for the Scientific Origin.