A Closer Look at the Nutritional Profile of 120g Strawberries
A 120-gram serving of raw strawberries is a powerhouse of essential nutrients, offering a significant nutritional boost for a minimal caloric cost. It is mostly composed of water and carbohydrates, with very little fat or protein.
Macronutrients and Water
- Calories: Approximately 38 kcal, making it a very low-energy food.
- Water: At around 91%, strawberries are incredibly hydrating.
- Carbohydrates: Roughly 9 grams total, which includes both sugars and fiber.
- Dietary Fiber: Around 2 grams, which aids in digestion and promotes a feeling of fullness.
- Sugars: About 6 grams of natural sugar, consisting mainly of fructose and glucose.
- Protein: Minimal, at just 1 gram.
- Fat: Negligible, with only 0.4 grams.
Key Vitamins and Minerals
- Vitamin C: A 120g serving is an excellent source, providing about 71mg, or 78% of the Daily Value (DV).
- Manganese: Provides roughly 0.5mg, which is 20% of the DV.
- Folate (B9): Contains about 29mcg, covering 7% of the DV.
- Potassium: Contains approximately 184mg, contributing 4% of the DV.
- Magnesium: Provides around 16mg, or 4% of the DV.
- Other Minerals: Also contains smaller amounts of calcium, iron, and phosphorus.
The Power of Strawberries: Antioxidants and Health Benefits
Beyond their basic nutritional profile, strawberries are rich in various beneficial plant compounds. These phytochemicals and antioxidants play a crucial role in promoting wellness.
- Anthocyanins: These flavonoids give strawberries their red color and have been shown to have anti-inflammatory and cardio-protective effects.
- Ellagic Acid: A powerful polyphenol with potential anti-cancer properties, which appears to halt the growth of cancer cells in some studies.
- Quercetin: Another flavonoid with anti-inflammatory properties that may reduce the risk of atherosclerosis.
Heart Health and Blood Pressure
Regular consumption of strawberries has been linked to a reduced risk of heart disease. The potassium content can help manage blood pressure by offsetting the effects of sodium, while antioxidants like anthocyanins support overall cardiovascular function.
Blood Sugar Management
For individuals with insulin resistance or type-2 diabetes, strawberries can be a beneficial addition to the diet. The fruit's fiber and polyphenols appear to slow down the digestion of glucose and moderate the body's insulin response, especially when eaten with a high-carb meal.
Supporting Immunity
Strawberries are famously packed with vitamin C, an essential antioxidant for a healthy immune system. One serving can nearly fulfill the daily requirement, supporting the body's defenses.
Comparison of Berries: 120g Strawberry vs. 120g Blueberry
While strawberries are excellent, it's useful to compare their nutritional content to other popular berries. Here is a comparison based on approximate values per 120 grams.
| Nutrient | 120g Strawberries | 120g Blueberries (approx.) | Key Difference |
|---|---|---|---|
| Calories | ~38 kcal | ~69 kcal | Strawberries are lower in calories |
| Carbohydrates | ~9g | ~17.8g | Blueberries have more carbs |
| Dietary Fiber | ~2g | ~2.9g | Blueberries offer slightly more fiber |
| Vitamin C | ~71mg (78% DV) | ~12mg (13% DV) | Strawberries are a much better source |
| Vitamin K | ~3mcg (2% DV) | ~26mcg (22% DV) | Blueberries are far richer in Vitamin K |
| Manganese | ~0.5mg (20% DV) | ~0.5mg (22% DV) | Similar amounts |
This comparison highlights that while both are nutritious, they offer different strengths. Strawberries dominate in Vitamin C, while blueberries provide a more significant amount of Vitamin K.
Versatile Ways to Enjoy Strawberries
Adding 120 grams of strawberries to your diet is simple and delicious. Here are a few ideas:
- Snack: Enjoy them fresh and whole for a hydrating, low-calorie treat.
- Smoothie: Blend with Greek yogurt and a splash of milk for a quick and nutritious breakfast.
- Salad Topping: Add sliced strawberries to a bed of spinach with feta cheese and a balsamic glaze.
- Dessert: Serve with a dollop of whipped cream or use them as a topping for pancakes or waffles.
- Infused Water: Muddle strawberries with mint and lime in water for a refreshing, flavorful drink.
Conclusion: A Nutrient-Dense and Delicious Choice
The nutritional value of 120 grams of strawberries is impressive for such a small serving size. With a low-calorie count, a substantial dose of vitamin C, and a rich profile of antioxidants, this fruit is a fantastic addition to any diet. Whether you're looking to boost heart health, manage blood sugar, or simply enjoy a delicious snack, strawberries offer a wealth of health benefits. Their versatility makes it easy to incorporate their goodness into your daily meals. For more detailed nutrition information, you can explore official sources like the USDA FoodData Central database.
