Why You Should Eat More Strawberries

Strawberries are a voluminous fruit, containing little calories and carbohydrate in a large portion. One cup of strawberries contains only 49 calories and provides 3 g of heart-healthy fiber and only 12 g of carbohydrate. A cup of strawberries also provides more than a day’s worth of vitamin C. If you are looking to add a few to your smoothie, you can tally the calories, fiber, and carbohydrates of each berry: 1 large (1 3/8-inch) strawberry: 6 calories, 0.4 grams fiber, 1.4 grams carbohydrates.

Health Benefits of Strawberries

Strawberries are low in calories, rich in fiber, vitamins and minerals such as vitamin C, folic acid, potassium and are packed with antioxidants, such as anthocyanins, and quercetin. The fiber and potassium in strawberries support heart health. High potassium intake has been associated with less risk of stroke.


Folic acid is essential in fetal development and helps to produce and maintain new cells. Adequate amounts of fiber can help to lower cholesterol and a diet rich in potassium can aid in preventing high blood pressure and ischemic heart disease.

Strawberries Nutrition Facts
Serving Size 1 cup, halves (152 g)
Per Serving % Daily Value*
Calories 49
Calories from Fat 4
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.1g
Cholesterol 0mg 0%
Sodium 2mg 0%
Potassium 232.56mg 7%
Carbohydrates 11.7g 4%
Dietary Fiber 3g 12%
Sugars 7.4g
Protein 1g
Vitamin A 0% · Vitamin C 149%
Calcium 2% · Iron 3%

Research suggests that foods that contain anthocyanins may fend off certain chronic disease, including cardiovascular disease and certain cancers.

Strawberries  have a high polyphenol content, another potential factor that can help to reduce blood pressure.

Common Questions About Strawberries

Do I need to purchase organic strawberries?
Strawberries are on the “dirty dozen” list. Their thin skin makes them vulnerable to pesticide residue, ranking them one of the highest pesticide residue fruit. Therefore, if possible, it’s probably best to purchase organic. If cost is an issue, aim to purchase strawberries locally when they are in season. Otherwise, consider purchasing organic frozen berries. And if neither of these options are available, purchase conventional strawberries and rinse them thoroughly before consumption.


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