The strawberry (Fragaria ananassa) originated in Europe in the 18th century.
It is a hybrid of two wild strawberry species from North America and Chile.Strawberries are bright red, juicy, and sweet.They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.Usually consumed raw and fresh, these berries can also be used in a variety of jams, jellies, and desserts.
Nutrition facts
The nutrients in 3.5 ounces (100 grams) of raw strawberries (3Trusted Source) are:Calories: 32
Water: 91%
Protein: 0.7 grams
Carbs: 7.7 grams
Sugar: 4.9 grams
Fiber: 2 grams
Fat: 0.3 grams
Carbs
Fresh strawberries are very high in water, so their total carb content is very low — fewer than 8 grams of carbs per 3.5 ounces (100 grams). The net digestible carb content is fewer than 6 grams in the same serving size. Strawberries have a glycemic index (GI) score of 40, which is relatively low . This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.
Fiber
Fiber comprises around 26% of the carb content of strawberries. One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber — both soluble and insoluble. Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases.
Vitamin C. Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health .
Manganese. Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body .
Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function — and fundamental for pregnant women and older adults.
Potassium. This mineral is involved in many essential body functions, such as regulating blood pressure .
Pelargonidin. The main anthocyanin in strawberries, this compound is responsible for the bright red color .
Ellagic acid. Found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits .
Ellagitannins. Related to ellagic acid, ellagitannins are converted to ellagic acid in your gut.
Procyanidins. These are antioxidants commonly found in strawberry flesh and seeds that may have beneficial health effects.
Anthocyanins
More than 25 different anthocyanins have been found in strawberries. Pelargonidin is the most abundant .
Anthocyanins are responsible for the bright colors of fruits and flowers. They are usually concentrated in the skins of fruit, but berries — such as strawberries — also tend to have anthocyanins in their flesh.Anthocyanin content is usually proportional to color intensity, increasing greatly as the fruit ripens. Anthocyanin-rich foods are associated with numerous health benefits, especially regarding heart health .
Ellagitannins and ellagic acid
Strawberries are consistently ranked among the top sources of phenolic antioxidants — with levels 2–11 times greater than other fruits .
Ellagitannins and ellagic acid comprise a large part of these antioxidants in strawberries . They have received considerable attention and have been linked to numerous health benefits. This includes fighting bacteria and a reduced risk of cancer .
The main ellagitannin in strawberries is sanguiin H-6 .
Help with your Heart health
Heart disease is the most common cause of death worldwide. Studies have found a relationship between berries — or berry anthocyanins — and improved heart health . Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths .
After 4–12 weeks of supplementing, participants experienced a significant decrease in several major risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles
Maintain your healthy vision
The antioxidant properties in strawberries may also help to prevent cataracts — the clouding over of the eye lens — which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina.
While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institutet in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.
Ward off cancer
Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense. A phytochemical called ellagic acid — also found in strawberries — is another.
Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida.
Fresh strawberries are very high in water, so their total carb content is very low — fewer than 8 grams of carbs per 3.5 ounces (100 grams). The net digestible carb content is fewer than 6 grams in the same serving size. Strawberries have a glycemic index (GI) score of 40, which is relatively low . This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.
Fiber
Fiber comprises around 26% of the carb content of strawberries. One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber — both soluble and insoluble. Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases.
Vitamins and minerals
The most abundant vitamins and minerals in strawberries are:
Manganese. Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body .
Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function — and fundamental for pregnant women and older adults.
Potassium. This mineral is involved in many essential body functions, such as regulating blood pressure .
Other plant compounds
Strawberries are loaded with antioxidants and beneficial plant compounds, including:Pelargonidin. The main anthocyanin in strawberries, this compound is responsible for the bright red color .
Ellagic acid. Found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that may have many health benefits .
Ellagitannins. Related to ellagic acid, ellagitannins are converted to ellagic acid in your gut.
Procyanidins. These are antioxidants commonly found in strawberry flesh and seeds that may have beneficial health effects.
Anthocyanins
More than 25 different anthocyanins have been found in strawberries. Pelargonidin is the most abundant .
Anthocyanins are responsible for the bright colors of fruits and flowers. They are usually concentrated in the skins of fruit, but berries — such as strawberries — also tend to have anthocyanins in their flesh.Anthocyanin content is usually proportional to color intensity, increasing greatly as the fruit ripens. Anthocyanin-rich foods are associated with numerous health benefits, especially regarding heart health .
Ellagitannins and ellagic acid
Strawberries are consistently ranked among the top sources of phenolic antioxidants — with levels 2–11 times greater than other fruits .
Ellagitannins and ellagic acid comprise a large part of these antioxidants in strawberries . They have received considerable attention and have been linked to numerous health benefits. This includes fighting bacteria and a reduced risk of cancer .
The main ellagitannin in strawberries is sanguiin H-6 .
Health benefits of strawberries
Eating strawberries is associated with a reduced risk of many chronic diseases. Strawberries may improve heart health, lower blood sugar levels, and help prevent cancer.Help with your Heart health
Heart disease is the most common cause of death worldwide. Studies have found a relationship between berries — or berry anthocyanins — and improved heart health . Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths .
According to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function .
Strawberries may also:
- improve blood antioxidant status
- decrease oxidative stress
- reduce inflammation
- improve vascular function
- improve your blood lipid profile
- reduce the harmful oxidation of LDL (bad) cholesterol
After 4–12 weeks of supplementing, participants experienced a significant decrease in several major risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles
Maintain your healthy vision
The antioxidant properties in strawberries may also help to prevent cataracts — the clouding over of the eye lens — which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina.
While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institutet in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.
Ward off cancer
Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense. A phytochemical called ellagic acid — also found in strawberries — is another.
Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and in human liver cancer cells .
The protective effects of strawberries may be driven by ellagic acid and ellagitannins, which have been shown to stop the growth of cancer cells .More human research is needed to improve the understanding of the effects of strawberries on cancer before any solid conclusions can be reached.
Regulate your blood pressure
Potassium is yet another heart healthy nutrient, and with 134 mg per serving, strawberries are considered a “medium source,” according to Alberta Health Services.
Regulate your blood pressure
Potassium is yet another heart healthy nutrient, and with 134 mg per serving, strawberries are considered a “medium source,” according to Alberta Health Services.
Potassium can help regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium.
Aid in weight management
Strawberries are low in calories, delicious, and healthy.
They are a good source of many vitamins, minerals and plant compounds — some of which have powerful health benefits.
The health benefits include reduced cholesterol, blood pressure, inflammation, and oxidative stress.
Furthermore, these berries may help prevent big spikes in both blood sugar and insulin levels.Strawberries are an excellent addition to a healthy diet.
Aid in weight management
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being. “Strawberries are naturally low in calories (around 28 calories per serving), fat-free and low in both sodium and sugar,” says Edwards.
“Strawberries do contain natural sugars, though total sugars are fairly low with 4 grams per serving — and the total carbohydrate content is equivalent to less than a half slice of bread. Triple your serving to 1.5 cups and you’ll have a snack that’s less than 100 calories and much healthier than those pre-packaged 100-calorie snacks!” Add strawberries to one of these low-cal smoothie recipes and you’ll have the perfect breakfast or snack.
Help to promote pre-natal health
Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida.
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