Important Strawberry nutrition facts you need to know

Strawberry nutrition facts indicate that it is nutritious. But is strawberry good for weight loss? Let’s evaluate strawberry calories 100g to know further.

The strawberry plant is popular cultivated fruit around the world for its flavor, aroma, and health benefits. The fruit is noted for its sweet, distinctive taste, tart flavor, and rich color. The strawberry has long been the most commonly eaten of all flowers in Europe.

Strawberries are a good source of vitamins, minerals, fiber, and antioxidants that can be deduced from the numerous health benefits the fruit brings. They are rich in anthocyanins – powerful antioxidants which prevent several diseases [PMID: 29803446]. They are also high in vitamin C, beta carotene, flavonoids, and fiber. All these add up to a powerful source of nutrients for a healthy diet. In addition to nutritious treats, strawberries are good for weight loss too.

Why is strawberry good for weight loss?

The strawberry nutrition facts tell us that 100g strawberries contain only 3.4 grams of carbohydrates out of which 2.5 grams are fiber. 

Strawberry is a good place to start because all sources of carbohydrates are not equal. The bulk of carbohydrates consumed by people come from simple sugars such as wheat, rice, pasta, and other high-carb foods. Simple carbs and refined carbohydrates are digested too quickly, leaving us hungry soon after we eat them. 

Eating strawberries may provide you satiety because of their complex carbs. When you feel hungry between meals, you can eat a cup of strawberries weighing 100g for 25 kcal and more fiber. 

Since the calories intake from the strawberries is minimal, it can restrict your daily calorie intake. Yes, strawberry is good for weight loss. Take a look at Strawberry calories 100g and its nutrition facts below.

Strawberry nutrition facts

Serving size – 100g strawberry

Image by Couleur from Pixabay

Strawberry calories 100g and macros

Strawberry calories 100g – 24.60 kCal, which is 1.23 % of the daily value for RDA of 2000 kCal,

Protein in strawberry – 0.97 gm, that is 1.29 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 15.77 % of the calories of strawberries.

Carbs in strawberry – 3.40 gm, around 1.24 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 55.28 % of the calories of strawberries. It contains very low cabs by percentage and that’s the reason why strawberry is good for weight loss

Fats in strawberry – 0.56 gm, approximately 0.84 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 20.49 % of the calories of strawberries.

Fiber in strawberry – 2.50 gm, nearly 6.58 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.99 gm, roughly 9.90 % of the daily value for RDA of 10 gm,

Total Free Sugar – 3.56 gm, which is 5.93 % of the daily value for RDA of 60 gm,

Vitamins in strawberry nutrition facts

Vitamin A – 0.18 mcg, roughly 0.02 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.06 mg, almost 5.00 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.48 mg, that is 3.00 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.09 mg, around 6.92 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 0.07 mcg, almost 0.23 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 8.91 mcg, approximately 2.23 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 50.20 mg, roughly 125.50 % of the daily value for RDA of 40 mg,

Vitamin D – 3.95 mcg, almost 79.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.26 mg, which is 17.33 % of the daily value for RDA of 1.5 mg,

Vitamin K – 19.81 mcg, that is 16.51 % of the daily value for RDA of 120 mcg,

Minerals in strawberry nutrition facts

Calcium – 15.28 mg, around 1.53 % of the daily value for RDA of 1000 mg,

Phosphorus – 26.31 mg, approximately 3.76 % of the daily value for RDA of 700 mg,

Iron – 0.36 mg, nearly 4.50 % of the daily value for RDA of 8 mg,

Magnesium – 15.53 mg, roughly 3.88 % of the daily value for RDA of 400 mg,

Copper – 70.00 mcg, almost 7.78 % of the daily value for RDA of 900 mcg,

Manganese – 0.43 mg, which is 18.70 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.14 mg, around 1.27 % of the daily value for RDA of 11 mg,

Chromium – 1.00 mcg, approximately 2.86 % of the daily value for RDA of 35 mcg,

Selenium – 0.30 mcg, nearly 0.55 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 140.00 mg, around 2.98 % of the daily value for RDA of 4700 mg,

Sodium – 1.19 mg, approximately 0.08 % of the daily value for RDA of 1500 mg,

Omega 3 – 112.00 mg, nearly 18.67 % of the daily value for RDA of 600 mg,

Omega 6 – 179.00 mg, roughly 29.83 % of the daily value for RDA of 600 mg

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Health benefits of strawberry nutrition

Strawberry provides a wide range of vitamins and minerals to support good health. It contains antioxidants, beta carotene, and flavonoids, which are all good for the body. It is, therefore, a good option to add to your daily diet. Strawberry fruits are a delicious addition to your weight loss diet.

Strawberry has powerful antioxidant properties

There are many health benefits to eating strawberries. One of the most important strawberry nutrition facts tells us that eating this fruit is beneficial for boosting the immune system.

Anthocyanins and other phenolic compounds found in strawberries are recognized for their antioxidant properties [PMID: 31979351]. Antioxidants help neutralize reactive oxygen species and reduce oxidative stress. 

Antioxidants boost the health benefits of fighting free radicals – unstable compounds that contribute to the formation of cancers, aging, and heart disease. Since strawberries contain large amounts of antioxidants, eating them regularly contributes to good health.

Strawberry has anti-inflammatory potential

The bioactive in the strawberries is reduces inflammation [PMID: 31108769]. These compounds are also helpful in wound healing. There have been records of the traditional use of strawberry and its leaves in treating wounds and skin allergies.

Strawberry supports better memory due to its anti-inflammatory properties. The anti-inflammatory effect of strawberries may help reduce the risk of Alzheimer’s disease. The anti-inflammatory property of strawberries may also help reduce the risk of stroke and other types of heart diseases [PMID: 33808822]

Another strawberry nutrition fact that contributes to good brain health is the fact that this fruit contains high levels of vitamin C. Vitamin C has many benefits for the human body. One of its benefits is that it can fight diseases. This includes influenza, oxidative stress, and heart disease. So, eating strawberries regularly can prevent us from getting these diseases.

Anti-microbial and anti-allergenic properties

Strawberry contains linocinnamarin and cinnamic acid that is found to have alleviated the symptoms of allergy [PMID: 20663674]. Strawberry leaves have been used in traditional medicine for the treatment of some diseases including cardiovascular, gastrointestinal, and urinary disorders [PMID: 25305515]

Weight management

Another of the strawberry nutrition facts is the fact that eating strawberries can help us lose weight faster if adopted in a weight loss diet properly. They are low in carbs and low in calories but provide a sense of fullness when eaten. Even overeating until your stomach is full may give you fewer calories than 1 paratha.

The strawberries are rich in potassium, phosphorus, and magnesium, so, eating them regularly can help improve muscle tone, prevent fluid retention and manage blood pressure.

Type 2 diabetes

The compounds ellagitannins and ellagic acid have high alpha-glucosidase inhibitory activity [PMID: 18522404].  They have good potential to control  hyperglycemia and blood pressure raise that may arise due to type 2 diabetes [PMID: 20626254]

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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