Strawberries not only taste very good and look delicious, but they are also very healthy. This is mainly due to the vitamins, minerals, and trace elements they contain, such as potassium and iron, and their high folate content. Strawberries can be eaten in many ways. Some people prefer to eat them freshly picked, while others like them frozen in a smoothie or shake.
In this post, we'll explain exactly what's in the strawberry, whether it's healthy, what nutritional values it contains, and much more. You'll also find nutritional information on various strawberry dishes.
The most important points in brief:
Strawberries consist of 90% water, which is why they have a relatively low-calorie value of only 32 kilocalories per 100 grams.
Strawberries contain a large amount of vitamin C, which even exceeds the vitamin C content in an orange. They also contain other important vitamins such as vitamins B and B6.
Strawberries are considered "false fruits" and have many beneficial ingredients, such as the contained plant pigment and secondary plant substances, which can act as antioxidative in the body and prevent cell damage.
Nutritional values of strawberries: What you should know about them
Strawberries belong to the family of rose plants and are also called Fragaria in botany. They grow on small, ground-level plants that love the sun and are sensitive to waterlogging.
Background information
The strawberry season starts in May in Germany. From then on, these delicious fruits can be bought or picked until July. Strawberries are so-called false fruits. They are a cluster of many small fruits that have grown together to look like a single fruit.
In addition, the strawberry is an aggregate fruit and not a berry. It is a fruit on whose outside many small nut fruits grow.
Therefore, strawberries are healthy and, from a botanical point of view, belong to the fruit category. They contain many important nutrients, such as vitamin C. Additionally, this fruit is made up of 90 percent water.
Strawberries are one of the collecting-nut fruits, as many small nut fruits grow on their outside
They are relatively low in fat and contain only a few carbohydrates. They also contain only 32 calories per 100 grams. An adult can meet the recommended daily requirement from the DGE with just 170 grams.
What are the nutritional values of fresh strawberries?
Strawberries not only taste delicious, but they are also healthy. This is mainly due to their low-calorie content and high levels of vitamins and minerals that are very good for the body. This fruit contains a large amount of immune-boosting vitamin C.
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| Strawberries are healthy and are considered a fruit in botany. They contain many important ingredients for our body, such as vitamin C |
In addition, she has a high content of folic acid and iron. That is why people with anemia need to eat strawberries. In addition, the high calcium content contained in the strawberry protects the bones from osteoporosis. The contained potassium and magnesium protect the heart.
| Nutritional values per 100 grams of fresh strawberries | |
|---|---|
| Calorific value | 134 kJ |
| Calories | 32 kcal |
| Water | 90 g |
| Fat | 0.4 g |
| Carbohydrates | 5.5 g |
| Thereof fructose | 2.3 g |
| Dietary fiber | 2.0 g |
| Protein | 0.8 g |
| Vitamin C | 58.8 mg |
| Dietary folates | 25 µg |
| Folic acid | 0.39 mg |
| Manganese | 0.39 mg |
| Iron | mg |
| Potassium | 153 mg |
What ingredients do strawberries have and what is their effect?
Strawberries contain a considerable amount of Vitamin C, which strengthens the immune system due to its antioxidant Effect and protects body cells from damage. Accordingly, not only overall health is strengthened, but also the skin and the aging process are not promoted.
Furthermore, strawberries contain a relatively large amount of important Minerals and Trace Elements, such as iron, manganese, iodine, and potassium. These substances are very important for general bodily functions and are therefore indispensable.
Potassium can regulate our blood pressure and iron is important for the formation of new red blood cells. In addition, fluoride helps our bones and teeth.
Strawberries also have enough vitamins. Thanks to the fiber contained in strawberries, consumption can protect against diabetes, obesity, and high blood pressure.
In addition, the collective fruit has large amounts of Vitamins B and B6, which are important for our carbohydrate and energy metabolism. Folate, also found in the fruit, supports cell growth and blood formation.
The plant pigment that gives strawberries their red color is called anthocyanin and prevents the oxidation of important components in our body.
For the red color of the strawberry, more than 25 different plant pigments – also called anthocyanins – are responsible. The content of this pigment can mainly be seen in the intensity of the color and prevents the oxidation of dietary fats and carbohydrates, body cells, and DNA in the body.
Many studies indicate that regular consumption of berry fruits can lower blood pressure, prevent cardiovascular disease, and contribute to overall heart health.
In addition, strawberries contain polyphenol ellagic acid. These are cancer-preventing aromatic compounds and are among the phytochemicals. This ingredient mainly counteracts cell damage and inflammation in the body.
What are the nutritional values of frozen strawberries?
Frozen berries in general are very popular for smoothies, shakes, and sorbets. The vitamin content in fresh fruits and vegetables is broken down over time. Nevertheless, minerals such as iron and fiber have a long shelf life.
In addition, the differences in the nutritional content between fresh and frozen fruits are very small, and they usually do not affect health. In one study, it was not possible to detect any differences between fresh and frozen foods in terms of vitamin content.
| Nutritional values per 100 grams of frozen strawberries | |
|---|---|
| Calorific value | 197 KJ |
| Calories | 34 Kcal |
| Protein | 0.9 g |
| Fat | 0.4 g |
| Carbohydrates | 5.8 g |
| Protein | 0.6 g |
| Dietary fiber | 2.0 g |
| Bread units | 0.5 g |
What are the nutritional values of dried strawberries?
Dried strawberries have a lower water content than fresh strawberries. This increases the concentration of the remaining ingredients. Dried fruits provide the organism with many vitamins, minerals, and phytochemicals.
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| Dried strawberries have a lower water content than fresh strawberries and thus a Higher concentration of Vitamins and minerals. |
In addition, they contain large amounts of antioxidants, and their high fiber content ensures a long-lasting feeling of satiety, as they have an intestinal regulating effect. Dried fruits support regulated digestion with a varied diet. In addition, their sweet taste makes them very popular, especially among children.
| Nutritional values per 100 grams of dried strawberries | |
|---|---|
| Calorific value | 1570 Kj |
| Calories | 375 Kcal |
| Protein | 2.5 g |
| Carbohydrates | 85 g |
| Fat | 0 g |
What are the nutritional values of strawberry ice cream?
Many people fear that ice cream has too many calories and even label it as a fattening food. However, these prejudices do not hold much truth, as ice cream can be healthy. The recipe and ingredients make the difference.
Whether ice cream is healthy or not depends, of course, on the type of ice cream it is. Homemade ice cream from an ice cream machine is the better choice for one's health. Ice cream makes people happy and improves their mood. This is not just a claim but has even been proven in studies.
| Nutritional values per 100 ml of strawberry ice cream (1 scoop = 60 ml) | |
|---|---|
| Calorific value | 452 Kj |
| Calories | 108 kcal |
| Protein | 1.4 g |
| Carbohydrates | 22 g |
| Fat | 2.2 g |
What are the nutritional values of strawberry yogurt?
Yogurt is considered healthy because it contains calcium and protein. The most popular fruit yogurt is strawberry yogurt. In fruit yogurt from the supermarket, at least six percent fruit must be included.
This corresponds to just half a strawberry in a 150-gram yogurt cup. The fruit flavor is often created using flavors. For this reason, we recommend making strawberry yogurt at home. All you need is plain yogurt, strawberries, and sugar. It's healthier, and most importantly, it contains real pieces of strawberries.
| Nutritional values per 100 grams of strawberry yogurt | |
|---|---|
| Calorific value | 360 kJ |
| Calories | 86 kcal |
| Protein | 3 g |
| Carbohydrates | 15 g |
| Fat | 3 g |
What are the nutritional values of a strawberry smoothie?
You don't need many ingredients to prepare a fresh and healthy strawberry smoothie. The shake is characterized by a high content of vitamin C, calcium, and folic acid. In addition, the smoothie is satisfying even with a calorie content of only 200 calories. Therefore, a smoothie is very suitable as a vitamin boost for the day.
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| Strawberry smoothies are not only very tasty, but they are also very healthy and a vitamin boost for the day. |
You can prepare the smoothie with any ingredients. Some people like to use frozen fruits and frozen berries in their smoothies. Others who exercise frequently often add their protein powder. The best thing about smoothies is that you can customize them with your favorite ingredients and that they are healthy.
| Nutritional values per 100 grams of strawberry smoothie | |
|---|---|
| Calorific value | 76 kJ |
| Calories | 42 kcal |
| Protein | 0.5 g |
| Carbohydrates | 12.1 g |
| Fat | 0.4 g |
What are the nutritional values of chocolate-covered strawberries?
The flavor of a fresh strawberry is especially enhanced when combined with melted dark chocolate.
Additionally, chocolate-covered strawberries are not only a delicious snack that can uplift you on a bad day but also a delightful gift that can sweeten someone else's day or a great eye-catcher on a buffet table, as they can be beautifully decorated with chocolate sprinkles and other ingredients if desired.
| Nutritional values per 100 grams of chocolate strawberries | |
|---|---|
| Calorific value | 1633 kJ |
| Calories | 390 kcal |
| Protein | 2g |
| Carbohydrates | 71 g |
| Fat | 12 g |
Conclusion
Strawberries are healthy because they contain almost all vitamins, important minerals, and trace elements such as manganese, iron, and potassium. Additionally, strawberries have a high folate content and are technically not a fruit but a pseudo-nut fruit.
Furthermore, strawberries contain more than 300 different aroma compounds, including ferulic and ellagic acid. These two secondary plant substances are mainly known for their cancer-preventive effect.
Strawberries consist of 90 percent water and therefore have a low-calorie content of only 32 kcal per 100 grams. Moreover, they are true vitamin C bombs and even surpass the vitamin C content of oranges.
An American study even suggests that the polyphenols and anthocyanins abundant in strawberries could significantly reduce the risk of lung cancer in smokers.