Strawberries (Fragaria × ananassa), a hybrid species within the rose family, are widely cultivated globally for their aromatic, juicy, and sweet red fruits. They are a popular fruit consumed fresh or used in various culinary applications like jams, desserts, and beverages.

Nutritional value

Strawberries are considered a healthy food choice due to their rich nutritional profile. A 100-gram serving of raw strawberries contains:

Calories: 32 kcal

Water: 91%

Carbohydrates: 7.7 g, mostly simple sugars like glucose, fructose, and sucrose, and about 2 grams of fiber. They have a low glycemic index (GI) of 40, minimizing blood sugar spikes.

Fiber: 2 g, consisting of both soluble and insoluble types.

Protein: 0.67 g

Fat: 0.3 g, with a modest amount of essential unsaturated fatty acids in the seeds.

Vitamins: Rich source of Vitamin C (65% of the Daily Value, DV), and a good source of Manganese (17% DV). They also contain Folate (Vitamin B9), Potassium, Vitamin A, B vitamins (B1, B2, B3, B5, B6), Vitamin K, and Vitamin E.

Minerals: Calcium, iron, magnesium, phosphorus, and potassium.

Health benefits

Strawberries offer numerous potential health benefits:

Heart Health: May improve HDL (good) cholesterol levels, lower blood pressure, and enhance blood platelet function due to anthocyanins, potassium, and quercetin. Fiber in strawberries also helps reduce LDL (bad) cholesterol levels.

Blood Sugar Regulation: Low glycemic index and fiber content help regulate blood sugar levels, potentially beneficial for individuals with diabetes.

Cancer Prevention: Antioxidant compounds like anthocyanins and ellagic acid may have protective effects against certain cancers, especially gastrointestinal and breast cancers, though more research is needed.

Brain Health: Flavonoids in strawberries may enhance cognitive function and reduce the risk of age-related mental decline.

Skin Health: Antioxidants and Vitamin C can protect the skin from damage, promote collagen production, and improve skin elasticity, potentially reducing signs of aging.

Eye Health: Vitamin C and other antioxidants can protect against cataracts and age-related macular degeneration.

Digestion: Rich in fiber, aiding in healthy digestion and preventing constipation.

Immunity: High Vitamin C content strengthens the immune system and fights infections.

Weight Management: Low in calories and high in fiber, contributing to feelings of fullness and aiding in weight control.