Berry Calories & Nutrition

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Strawberry and blueberry are low in calories and high in vitamins, potassium and antioxidants. The organically grown berries are high in antioxidants than non-organically grown. Most berries are low in terms of their glycemic index. Because of all these properties, berries, specially bluberries offer many health benefits in cardiovascular benefits, blood sugar, anti-cancer benefits, eye benefits, etc.

The strawberry blueberry smoothie recipe given below is a very healthy and nutritious drink.

Strawberry Nutrition

Almost all berries are low in calories and high in nutrients. You should look for ripe, colorful and firm berries. Strawberries are low in calories and sodium, and high in potassium, magnesium, fiber vitamins and folate. A single small straberry has as few as 2 calories large strawberry only 10 calories! 90% of the strawberries contain water and less than 5% sugar.

Serving size = 1 cup whole
Protein - 0.96 g
Calories - 46 cal
Dietary fiber - 2.9 g
Potassium - 220 mg
Phosphorus - 35 mg
Magnesium - 19 mg
Calcium - 23 mg
Sodium - 1 mg
Iron - 0.59 mg
Selenium 0.6 mcg
Manganese - 0.556 mg

Zinc - 0.2 mg
Copper - 0.069 mg
Vitamin C - 84.7 mg
Vitamin A - 17 IU
Vitamin B1 (thiamine) - 0.035 mg
Vitamin B2 (riboflavin) - 0.032 mg
Vitamin B6 - 0.068 mg
Vitamin E - 0.42 mg
Vitamin K - 3.2 mcg
Niacin - 0.556 mg
Folate - 35 mcg
Pantothenic Acid - 0.18 mg

Blueberries Nutrition

One cup of blueberries offers a smaller amount of vitamin C than strawberries, and gives 84calories.

Serving size = 1 cup
Protein - 1.1 g
Calories - 84 cal
Dietary fiber - 3.6 g
Potassium - 114 mg
Phosphorus - 18 mg
Magnesium - 9 mg
Calcium - 9 mg
Sodium - 1 mg
Iron - 0.41 mg
Selenium 0.1 mcg
Manganese - 0.497 mg

Zinc - 0.24 mg
Vitamin C - 14.4 mg
Vitamin A - 217 IU
Vitamin B1 (thiamine) - 0.055 mg
Vitamin B2 (riboflavin) - 0.061 mg
Vitamin B6 - 0.077 mg
Vitamin E - 2.29 mg
Vitamin K - 28.6 mcg
Niacin - 0.08 mg
Folate - 9 mcg
Pantothenic Acid - 0.184 mg

Banana - Strawberry Smoothie Recipe

Banana-strawberry smoothie is a low fat recipe.

Recipe type: Fat free, cholesterol free
Preparation time: 10 minute


  • Banana 1, large, peeled
  • Strawberries 5, peeled
  • Skim milk, 150 ml
  • Skim milk powder, 1 Tbsp


  1. Mix all the ingredients in a food processor and blend until thick and fluffy.

Serve chilled

Banana Blueberry Strawberry Smoothie Recipe

Submitted by Amber.

Recipe type: Fat free, cholesterol free
Preparation time: 10 minute


  • 1 Banana, chopped
  • Strawberries, frozen or fresh, 1 cup thawed
  • Blueberries, frozen or fresh, 1 cup thawed
  • Skim or 1% milk, 1/3 cup
  • Vanilla Yogurt (Fat Free), 1 cup


  1. Put all the ingredients in a blender and blend until smooth. Serves up to 3 or 4 in tall glasses.

Serve cold with ice cubes.

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Strawberry blueberry smoothie is low in calories and a nutritious drink.