Unpacking the Calorie Count: How many calories are in a small strawberry?
For anyone tracking their daily caloric intake, understanding the energy density of different foods is key. When it comes to fresh fruit, strawberries are an exceptionally low-calorie option. A single small strawberry, weighing approximately 7 grams (or 1 inch in diameter), contains just 2.2 calories. The total calorie count is influenced by the berry's size and ripeness; a medium strawberry (12g) has about 4 calories, and a large one (18g) contains around 6 calories. Beyond their low-calorie nature, strawberries are packed with essential vitamins, minerals, and powerful antioxidants.
The Complete Nutrient Profile of Strawberries
Beyond their low-calorie nature, strawberries are packed with essential vitamins, minerals, and powerful antioxidants. A more comprehensive look at their nutritional makeup reveals why they are often referred to as a superfood.
Macronutrients
In a standard 100-gram serving (roughly 6-8 medium strawberries), the macronutrient breakdown includes carbohydrates, fiber, protein, and fat. Most carbohydrates come from simple sugars, but strawberries have a relatively low glycemic index of 40. They also contain about 2 grams of fiber per 100 grams, are low in protein and fat, and are approximately 91% water, contributing to hydration.
Vitamins and Minerals
Strawberries are an excellent source of vitamin C, providing nearly 100% of the daily recommended intake per cup. This antioxidant is crucial for various bodily functions. Other important nutrients found in strawberries include manganese, folate (Vitamin B9), and potassium.
Antioxidants and Health Benefits
Strawberries contain beneficial plant compounds like anthocyanins, ellagic acid, and quercetin. These antioxidants and phytochemicals contribute to several health benefits, including supporting heart health by potentially improving cholesterol and blood pressure, potentially enhancing brain health, aiding blood sugar regulation due to their low GI and fiber content, and offering potential protective effects against certain cancers.
Comparative Nutrition: Strawberry vs. Other Fruits
Strawberries are notably low in calories and high in certain nutrients when compared to other common fruits. The table below illustrates this comparison based on a 100-gram serving.
| Nutrient | Strawberries (100g) | Blueberries (100g) | Orange (100g) | Apple (100g) |
|---|---|---|---|---|
| Calories | 32 kcal | 57 kcal | 47 kcal | 52 kcal |
| Carbohydrates | 7.7 g | 14.5 g | 11.8 g | 13.8 g |
| Fiber | 2 g | 2.4 g | 2.4 g | 2.4 g |
| Vitamin C | 59 mg | 9.7 mg | 53.2 mg | 4.6 mg |
| Manganese | 0.39 mg | 0.34 mg | 0.02 mg | 0.03 mg |
Note: Nutritional values can vary slightly depending on the source and specific variety.
This comparison highlights strawberries as a favorable option for those seeking a low-calorie fruit high in vitamin C and other essential nutrients.
Incorporating Strawberries into a Healthy Diet
Strawberries are easy to incorporate into various meals and snacks due to their versatility. Some simple ways to enjoy them include adding them to smoothies with ingredients like banana and yogurt, sprinkling them on oatmeal or cereal, mixing them into salads with items like spinach and walnuts, eating them fresh as a snack, potentially dipping them in dark chocolate for a treat, or using them as a topping for desserts like angel food cake or frozen yogurt.
For more comprehensive information on strawberry nutrition, resources like Healthline provide detailed data and health insights.
Conclusion
The low calorie count of a small strawberry, around 2.2 calories, is just one aspect of its value. These berries are packed with vitamin C, fiber, and potent antioxidants. Adding strawberries to your diet is a simple and enjoyable way to support heart and brain health, manage blood sugar, and enhance overall well-being. Their versatility allows them to be included in various dishes, making them a smart and healthy choice for any eating plan.
