Strawberry Nutrition Facts and Health Benefits

Credit: nutritiondata.self/Strawberries

Fresh strawberries are certainly the most popular and loved berries of all. But did you know that strawberries are not fruits? Technically speaking, they are enlarged receptacles of flowers and belong to the rose family. Strawberries originate in the temperate regions of the Northern Hemisphere and are widely cultivated around the world. Strawberry nutrition facts may vary slightly depending on how it’s consumed.

A rich source of vitamin C and other essential nutrients, strawberries are considered a super-food. Strawberries benefit overall health and skin, and helps with weight loss as well. Let’s delve deeper into strawberry nutrition facts to know more about this fleshy receptacle.

Strawberry Nutrition Facts

Strawberries are attractive red fruits with a juicy texture. They are rich in minerals, vitamins, and are abundant in antioxidants called polyphenols. Strawberry nutrition facts are quite impressive. Raw strawberries contain 92% water per volume and are a richer source of vitamin C than oranges.

Nutrition of Strawberries

Credit: nutritiondata.self/Strawberries

They also have a good amount of the following:

  • Manganese (29%)
  • Potassium (7%)
  • Magnesium (5%)

Strawberries also offer decent quantities of other nutrients like:

  • Folate (vitamin B9)
  • Vitamin B6
  • Calcium
  • Iron
  • Copper
  • Phosphorus
  • Potassium
  • Traces of selenium
  • Dietary fiber

With no saturated fat, cholesterol, and a slight trace of sodium, strawberries aid in weight loss as well. These aromatic fruits contain good fats such as omega-3 and omega-6, and traces of poly and monounsaturated fatty acids which further boosts weight loss. A serving of 150 grams of strawberries contains less than 50 calories, out of which most of it comes from the dietary fiber and good fats. They contain 4 grams per serving of sugar and the total carbohydrate content is not more than half a slice of bread.

10 Health Benefits of Strawberries

Now we know that these exquisite, delicious fruits are not only rich in taste and scent, but are packed with many health-benefiting nutrients as well. Studies have shown that consuming strawberries raw or in salads, juices, and thick shakes boosts the cardiovascular system, improves immunity, controls blood sugar levels, and can even prevent cancer. They also bring relief to people with high uric acid levels, arthritis, cardiac problems, and hypertension.

1. Improves heart health


Strawberries have high amounts of ellagic acid, which is a polyphenol antioxidant found in strawberries. The ellagic acid and flavonoids (anthocyanin) present in strawberries help decrease the bad cholesterol in the blood and increase the good cholesterol. This improves the cardiovascular system vastly. Additionally, the B family of vitamins such as vitamin B3 (niacin), B5 (pantothenic acid), B6, and B9 (folic acid), may help prevent heart disease by decreasing homocysteine levels according to a study conducted at Harvard University.

2. Boosts immunity

Strawberries are bountiful in vitamin C. To have a healthy immune system, vitamin C is essential, as it stimulates the white blood cells which form a defense against infections. Vitamin C is also helps with the absorption of iron in blood. Strawberries also prevent prenatal issues.

3. Promotes eye health

Healthy foods for healthy eyes.
An abundance of vitamin C and potassium in strawberries promote eye health. Harmful oxidants are detrimental to the eyes and vitamin C is quite effective in destroying free radicals. Free radicals from the UV rays of the sun can cause macular degeneration, dry eyes, degeneration of the optical nerves, impaired vision, and eye infections. On the other hand, potassium is useful in maintaining ocular pressure.

4. Reduces inflammation

Joint inflammation like arthritis and gout can be kept in check by regular consumption of strawberries. The antioxidant and phytochemical contents in strawberries are quite remarkable. These two compounds help with inflammation and related pain. They reduce the degeneration of muscles and tissues, and prevent the accumulation of toxic substances and acids in muscles and surrounding areas.

5. Fights cancer


With an impressive line of nutrients like vitamin C, folate, anthocyanins, ellagic acid and ellagitannins, strawberries may help fight cancer and prevent the growth cancer cells. Daily strawberry intake will reduce cancer progression and the possibility of tumor formation drastically.

6. Improves skin health

Strawberries contain antioxidant properties that benefit the skin’s texture. Vitamin C produces collagen that improves the skin’s elasticity and resilience, keeping the skin younger-looking and wrinkle-free.

7. Regulates blood sugar


Strawberries have a good amount of fiber which means that strawberries have a low glycemic index. In simple terms, most of the carbs in strawberries come from dietary fiber, and a very low amount from sugars and starch. Thus, strawberries are quite unlikely to cause a sudden surge in blood sugar levels.

8. Helps in weight loss

A research study published in The Fat Resistance Diet says that strawberries are involved in the production of fat-burning and metabolic hormones like adiponectin and leptin. This means that incorporating strawberries in a healthy, balanced diet with adequate exercise will help in weight loss.

9. Controls blood pressure


Potassium and magnesium are two nutrients which are useful in blood pressure control. With seven percent and five percent of potassium and magnesium of the total mineral content, respectively, strawberries are effective in maintaining a healthy blood pressure level. Also, strawberries has just a trace of sodium, which is known to increase blood pressure.

10. Counters constipation

Fiber is necessary to promote healthy digestion, and strawberries are loaded with dietary fiber. One cup of strawberries provides three grams of dietary fiber—12% of the recommended daily value. This is a fairly good amount to stay clear of constipation.

Strawberries are delicate and tasty gifts of nature, loaded with many health benefits. Although these fruits are small, they pack a big punch due to their high nutrient content. As such, there are no ill effects of eating strawberries.

Strawberries are known, however, to increase bleeding through bruises and slow down the process of clotting if eaten in excess. Therefore, people with bleeding disorders and those who have recently had a surgery, should practice caution when eating strawberries. Aside from this, you should definitely include a bowl of fresh, raw strawberries in your daily diet, and reap the benefits of overall good health.



“Strawberries, raw Nutrition Facts & Calories,” SELF Nutrition Data web site;, last accessed February 14, 2017