📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams strawberries.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 32 kcal | -- |
| 💪 Protein | 0.7 g | -- |
| 🧈 Fats | 0.3 g | -- |
| 🍚 Carbohydrates | 7.7 g | -- |
| 🌾 Fiber | 2.0 g | -- |
| Vitamin C | 58.8 mg | 74% |
| Manganese | 0.39 mg | 20% |
| Folic acid | 24 µg | 6% |
| Potassium | 153 mg | 4% |
| Anthocyanins | ~30 mg | -- |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main strawberries benefits in an athlete's nutrition:
- Vitamin C - 74% RDA per 100 g, for collagen synthesis
- Low in calories - only 32 kcal per 100 g, a sweet dessert without guilt
- Anthocyanins and ellagic acid - anti-inflammatory effect
- Manganese - a cofactor of antioxidant enzymes
🍳 How to Prepare
The best ways to prepare strawberries, while preserving maximum nutritional value:
- Fresh: with Greek yogurt, honey
- In a smoothie: with bananas, milk - a classic combination
- Frozen: in smoothies - no ice needed!
⚡ When to Eat?
For breakfast, for dessert after training. At any time.
🔄 Substitutions and Alternatives
Best alternatives strawberries:
Blueberries, raspberries, cherries, blackberries
💡 Tips
- Choose local ones in season - more flavor and nutrients
- Frozen strawberries - picked at peak ripeness
- Do not wash until use - they spoil faster
- Strawberry leaves are edible - add them to tea or smoothies
Why Strawberries Stand Out
Many sweet fruits contain a lot of sugar. Strawberries are an exception: they are sweet, but contain relatively little sugar and a lot of vitamin C. That makes them suitable both in a weight-loss diet, for an after-school workout, and as a “sweet” snack without the calorie burden.
📊 Nutritional Value (approximate, 100 g)
| Metric | Significance |
|---|---|
| Calories | ~32–35 kcal |
| Carbohydrates | ~8 g (of which sugar ~5–6 g) |
| Fiber | ~2 g |
| Vitamin C | ~60 mg (almost the entire daily requirement) |
| Water | ~90 % |
This is one of the highest vitamin C contents among low-calorie berries and fruits.
✅ When to Eat Them
- After Training — with a protein source (cottage cheese, smoothie) restores glycogen.
- As a snack — low in calories, fiber and water.
- Before sweets — if you crave something sweet, strawberries with a splash of cream (or yogurt) often satisfy the craving.
- With iron: vitamin C improves iron absorption from plant products — combine with legumes (see chickpeas).
⚠️ Practical Aspects
- Washing is needed before consumption, not before storage (moisture spoils them faster).
- Freezing: strawberries are better picked and frozen — after thawing they lose their structure, so they are suitable for smoothies and porridges.
- Jams and syrups do not have the same nutritional value: they contain a lot of added sugar.
- “Slimy” berries with mold — discard the entire container, not just the surface (mold goes deeper).
- Seasonality: local in-season berries are usually the tastiest and cheapest.
🙋 Frequently Asked Questions
Are frozen strawberries the same? Freeze fresh ones — the vitamin content remains close, only the structure is worse.
Are strawberries suitable for weight loss? One of the best fruits due to low calories and low sugar.
Is sugar in fruit the same as in sweets? The sugar is similar, but fruit contains water, fiber and nutrients — the effect is different.