The Best Way to Eat Strawberries and Helpful Info

There are so many ways to eat strawberries. Whether you choose to eat strawberries fresh and whole, added to a smoothie, sliced in a salad, or dipped in melted chocolate — it’s up to you. Strawberries are a great source of vitamins and minerals. While it’s not strawberry picking season here on the east coast, strawberries are readily available in most food markets. “California strawberries are an easy way to pack a nutritional punch in your daily diet,” said Jane Dummer, RD in an email interview. Remember to always rinse strawberries in cool running water before eating them. Find out more in our Q&A with registered dietician, Jane Dummer.

Q & A with Jane Dummer, RD

The Best Way to Eat Strawberries and Helpful Info

Q. Are strawberries considered a superfood? Why or why not? 

A. Generally, I’ve moved away from the term superfood. Now, I’m using the term nutrient dense food. Nutrient dense foods contain a high level of vitamins, minerals, and other important nutrients like fiber with little or no added sugars or fats that raise calories. I consider strawberries a nutrient dense food!

Q. What vitamins do strawberries have?

A. Strawberries have more vitamin C per serving (around seven strawberries) than an orange and are loaded with nutrients including antioxidants and fiber. Strawberries are naturally sweet but low in sugar — only 7 grams & 45 calories per cup!

Q. Do you get the same nutrients from eating fresh whole strawberries and strawberries used in a smoothie?

A. Yes, the nutrients are the same.

Q. When making a smoothie, can you put the whole strawberry in the blender—stems and leaves?

A. Yes, you can use the whole strawberry including stems and leaves in the blender. Be sure to wash the entire berry with running water before eating or adding it to a recipe.

Q. Do you suggest cutting off the stems and leaves when eating fresh strawberries?

A. The dark green leaves that form a crown—like circle around the top of the strawberry are safe for us to eat and they are also a source of nutrients including vitamin C and antioxidants. However, it’s entirely up to the individual whether to use or cut off the stems and leaves. Be sure to wash the entire berries with running water before eating or adding them to a recipe.

Q. If someone is allergic to strawberries (and other berries) what’s a good fruit substitute?

A. Often when people are allergic to strawberries, they can eat raspberries and blueberries which are nutritious substitutes. If an individual is allergic to all berries, then oranges, kiwis and apples are simple substitutes.

Q. What’s your favorite way to eat strawberries?

A. My favorite way to eat fresh, sliced strawberries is with walnuts and dark chocolate. I also like to top my oatmeal in the winter with sliced strawberries and add them to a spinach salad in the summer.

In conclusion, strawberries are a simple way to pack a nutritional punch to your diet. If you ever have the opportunity to go strawberry picking, add it to your list of things to do. Strawberries are sweet and delicious, and are a healthy nutrient dense food. Whether you choose them to add them to your smoothie or if you prefer to eat them whole, enjoy! Ultimately, the best way to eat strawberries is the way that you enjoy them most. Eating strawberries isn’t anything new or trending, but getting back to basics can be a helpful step to good health. Enjoy!

In 30 Words

Strawberries are a delicious nutrient dense food and are packed with vitamin C. There are many ways to enjoy strawberries. Always rinse strawberries in cool running water before consuming them. Medical Contributor

Jane Dummer, RD, SIAL Canada’s Health Expert since 2017, is an author, speaker, and writer. She is a health and medical contributor to Learn more about Jane on her website. You can follow Jane on Twitter and on Instagram.

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