Strawberry Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits
Strawberries (Fragaria ananassa) are a bright, juicy red fruit originating in Europe in the 18th century. A favorite summer fruit, these berries appear in jams, jellies, and desserts. Strawberries are the sixth most popular fruit in the United States with the average American consuming a little over five pounds of this red berry yearly.¹
This article will explore how strawberries may impact blood sugar levels and the health benefits of including this fruit in your diet.
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Glycemic Index Table
Strawberries are considered a low glycemic index fruit, with a score of 40.² This glycemic index rating means that consuming strawberries should not cause dramatic rises or spikes in blood sugar levels.
While fresh fruit is always the best option, many people consume strawberries in jams and jellies, which can contain added sugars. These add-ins can dramatically increase the glycemic index of the product, and people living with chronic conditions like diabetes should be mindful of consumption. When selecting a product that may include this delicious berry, review the nutrition label to determine if other ingredients have been added.
The below glycemic index and glycemic load data is for 100g (approximately 3.5 ounces) of raw strawberries:² ³
Glycemic Index
Serving Size
Carbohydrate* per Serving (g)
GL per Serving
Nutritional Facts
Strawberries are made up of 91% water and 7.7% carbohydrates. They also contain small amounts of fat (0.3%) and protein (0.7%). Strawberries provide vitamins, fiber, and high levels of antioxidants without containing significant amounts of sodium, fat, or cholesterol. One serving (eight strawberries) provides more vitamin C than an orange.
The nutritional information below is for 100g of raw strawberries.³
Calories
Carbs
Protein
Fiber
Cholesterol
Vitamins
A (1 µg), B6 (0.05 mg), C (59.6 mg).
Sodium
Total Fat
Health Benefits
Eating strawberries has been associated with a reduced risk of many chronic diseases.⁴ ⁵ ⁶ This berry may also improve heart health, lower blood sugar levels, and help prevent cancer.
Can Improve Cholesterol Levels
The Centers for Disease Control and Prevention (CDC) estimates that nearly 12% of adults over 20 have high cholesterol levels.⁷ Fresh fruits, including strawberries, can help decrease the risk of high cholesterol. According to a study in middle-aged individuals with well-established risk factors for heart disease, berries could improve HDL cholesterol, blood pressure, and blood platelet function.⁸
Helps with Blood Sugar Regulation
When we eat sugar, our bodies convert it to glucose to use as a source of energy. As carbohydrates enter the bloodstream, the pancreas releases insulin to be a glucose transporter and shuttle the glucose to the cells for energy or storage.
Imbalances in blood sugar regulation are associated with an increased risk of obesity, type 2 diabetes, and heart disease.⁹ ¹⁰ ¹¹ Luckily, strawberries have been shown to slow down glucose digestion and reduce post-meal glucose and insulin spikes.¹² ¹³ ¹⁴ ¹⁵
Supports Immune System
One cup of sliced strawberries provides more than 100% of the daily recommended vitamin C intake.³ Vitamin C (ascorbic acid) supports the immune system and helps with collagen production.
Vitamin C also play an important role in wound healing and research shows that it increases the production of T-cells, which remove infected and cancerous cells, and B-cells, which help the body create antibodies.²⁸
Can Reduce Inflammation
Chronic inflammation can be a symptom of heart disease, cancer, diabetes, arthritis, and other chronic diseases.¹⁶ Fruit high in flavonoids and antioxidants (such as strawberries) can positively affect inflammation markers and have anticancer, cardioprotective, and anti-diabetes properties.¹⁷
Anthocyanin, the pigment that gives strawberries their bright red color, can also help reduce inflammation. A study suggests that eating strawberries may help reduce blood sugar levels and inflammation, especially when consumed within two hours of a meal.¹⁸
Are Strawberries Good for Weight Loss?
If you want to lose weight as a health goal, you must eat in a caloric deficit, which means burning more calories than consumed throughout the day. Strawberries are low in calories but high in volume, allowing you to feel fuller without consuming more calories.
Strawberries are also lower in sugar than other fruit options, which allows them to fit into almost every eating style, including keto and low-carb diets.
Strawberries contain almost 3 grams of fiber per 100 grams. Research has found that increasing fiber intake can reduce body weight without making other changes in your food choices.²⁶ Fiber also serves as a food source for healthy gut bacteria. Possessing a thriving number of these healthy bacteria is linked to better blood sugar control, appetite suppression, and a healthier metabolism.²⁷
One way to support your weight loss goals with the consumption of strawberries is to replace higher-calorie foods with these berries. Ways to do this include:
- Creating a strawberry protein shake with unsweetened nut milk
- Enjoy whole strawberries
- Slice strawberries on top of plain Greek yogurt
Are Strawberries Safe for People Living with Diabetes?
Strawberries are a safe choice for people living with diabetes due to their low glycemic index and low glycemic load ratings.
A 2020 review suggests that strawberries could improve glycemic profiles since they have a low glycemic index and contain fiber.24 Strawberries also contain magnesium, which a 2022 study found may help increase insulin sensitivity in those living with type 2 diabetes.25
When choosing products that contain strawberries, be mindful of added sugars. Many processed foods, such as jams or syrups, can have added sugars and not contain actual strawberries. If possible, aim for fresh or frozen strawberries without added sugars.
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Allergies
Strawberry allergies are fairly common, especially in young children. This is normally attributed to strawberries containing a protein that causes allergy symptoms in individuals sensitive to birch pollen or apples (also known as a pollen-food allergy).²¹ ²² ²³
Symptoms of a strawberry allergy include itchiness of the mouth, lips, or throat, swelling, and redness. In severe cases, allergic reactions can cause hives, difficulty breathing, and anaphylaxis. Please consult a healthcare professional if you suspect an allergy, sensitivity, or intolerance to strawberries.
Outside of an allergic reaction, strawberries contain goitrogens that could cause health complications in people with thyroid problems.
If you are concerned about consuming strawberries, please consult your healthcare provider.
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