A 120-gram serving of raw strawberries typically contains about 38 calories. This is because strawberries are mostly water (over 90%) and have a low carbohydrate content. This makes them an excellent snack for those managing their weight or simply looking for a nutrient-dense, low-calorie option. The caloric count can vary slightly depending on the ripeness, with more ripe berries having a slightly higher sugar and thus slightly higher calorie content, but the difference is minimal.
The Nutritional Breakdown of 120 g of Strawberries
Beyond their low-calorie profile, 120 grams of strawberries offer a wealth of other nutrients. These small, juicy berries are packed with vitamins, minerals, and antioxidants that contribute significantly to overall health.
Vitamins and Minerals
- Vitamin C: Strawberries are an excellent source of vitamin C. A 120g serving provides a substantial portion of your daily recommended intake, which is crucial for immune function, skin health, and acting as a powerful antioxidant.
- Manganese: This trace element is important for many bodily processes, including bone health and metabolism.
- Folate (Vitamin B9): Folate is essential for tissue growth and cell function.
- Potassium: This mineral plays a key role in regulating blood pressure and overall heart function.
- Other Micronutrients: A 120g portion also provides smaller but meaningful amounts of iron, magnesium, phosphorus, and other vitamins.
Macronutrient Profile
- Carbohydrates: The majority of the non-water content in strawberries is carbohydrates, mostly in the form of natural sugars and dietary fiber.
- Fiber: Strawberries contain a decent amount of dietary fiber, which aids in digestion and helps promote feelings of fullness.
- Fat: They contain only negligible amounts of fat.
- Protein: The protein content is also very low.
Health Benefits Beyond Calories
The benefits of incorporating strawberries into your diet go far beyond their low-calorie count. The powerful plant compounds found in strawberries have been linked to a variety of positive health outcomes.
- Heart Health: The antioxidants, such as anthocyanins, and fiber found in strawberries may help improve cholesterol levels, lower blood pressure, and reduce the risk of cardiovascular disease.
- Antioxidant and Anti-inflammatory Properties: The high levels of antioxidants in strawberries help combat oxidative stress and reduce inflammation throughout the body.
- Blood Sugar Regulation: Strawberries have a low glycemic index, meaning they cause a slower and more stable rise in blood sugar levels compared to high-sugar foods. This makes them a suitable fruit for individuals managing blood sugar.
- Improved Digestion: The fiber content promotes healthy bowel function and can help prevent constipation.
Comparison Table: 120g Strawberries vs. Other Common Snacks
| Item (Approx. 120g) | Calories | Carbohydrates (g) | Fiber (g) | Vitamin C (mg) | Benefits |
|---|---|---|---|---|---|
| Raw Strawberries | ~38 | ~9.2 | ~2.4 | ~71 | High in antioxidants and vitamins |
| Apple | ~63 | ~15 | ~3 | ~5 | Good source of fiber |
| Banana | ~107 | ~27 | ~3 | ~12 | High in potassium, quick energy |
| Pretzels | ~450 | ~95 | ~4 | 0 | Can be high in sodium |
| Vanilla Yogurt | ~80 | ~14 | 0 | ~1 | Protein and probiotics (varies) |
How to Incorporate 120 g of Strawberries into Your Diet
There are numerous ways to enjoy this nutritious portion of strawberries:
- As a simple snack: Wash and eat them whole for a fresh, sweet, and low-calorie treat.
- In a smoothie: Blend with Greek yogurt and a handful of spinach for a protein-packed and nutrient-dense drink.
- On top of breakfast: Add sliced strawberries to oatmeal, cereal, or pancakes for a burst of flavor and antioxidants.
- In salads: Combine them with leafy greens, goat cheese, and toasted nuts for a vibrant and healthy salad.
- As a healthy dessert: Layer with light yogurt and mint for a delicious and guilt-free dessert.
Conclusion
For those wondering how many calories are in 120 g of strawberries, the answer is a low 38 calories. This minimal caloric impact, combined with a robust nutritional profile of vitamin C, manganese, fiber, and antioxidants, makes strawberries an exceptional food choice for a healthy lifestyle. Whether eaten fresh, blended in a smoothie, or added to other dishes, they offer substantial health benefits for very few calories. This makes them a perfect addition for weight management and general wellness, proving that healthy eating can be both delicious and satisfying. For further information on the wide-ranging health benefits of this powerhouse fruit, the medical information resource Medical News Today provides a comprehensive overview.
