Nutrition Facts, Health Benefits, Recipes, and More

Medically Reviewed

Strawberries offer vitamin C and fiber, among other nutrients essential for your health.Shannon West/Getty ImagesAs perhaps the most recognized berries, strawberries are a popular spring and summer treat. It’s estimated that strawberries are the fifth most consumed fruit in the United States.

While coveted for both their taste and texture, strawberries are also nutritional powerhouses that belong in an overall healthy diet. The benefits of this red and juicy fruit have even been appropriated for skin-care products in recent years.

Read more about the treasured strawberry and its many perks for your health below.

What Are Strawberries Exactly?

The strawberry’s scientific name is Fragaria x ananassa. It’s technically a hybrid member of the Rosaceae (rose) family.

 Other members of this family include apples, apricots, and peaches.

While popular in the United States, strawberries are thought to have originated in Europe, where the ancient Romans prized the berry as a decoration rather than as an edible fruit. It’s thought that strawberries were first cultivated for food in France around the 1300s. The French later discovered a version of the berry in Chile (Fragaria chiloensis)

 and brought it back with them in the 1700s, but it was found that the Chilean version was difficult to grow in dryer, hotter climates.

In the 1800s, a strawberry known as the Hovey variety was cultivated in the United States. It’s the closest variety to the modern American strawberry. This version was developed through hybridization efforts in England. Meanwhile, a variety native to North America (Fragaria virginiana) was discovered and also taken back to Europe.

 The modern strawberry is believed to be derived from a combination of berries found across the Americas and Europe.

Today, more than half the strawberries produced in the United States are grown in California.

 In fact, California grows more than one billion pounds of the berries annually. But they’re easy to grow at home in gardens, and they thrive on farms in all 50 states.

What Are the Nutrition Facts for Strawberries? Calories, Carbs, Sugar, and More

Like other plant foods, strawberries are a nutrient-dense, low-calorie selection. The U.S. Department of Agriculture (USDA) outlines the following measures in its nutrition report for 100 grams (g) (about ½ cup) of raw strawberries:

• Calories: 35
• Total fat: 0.22 g
• Protein: 0.64 g
• Carbohydrates: 7.63 g
• Dietary fiber: 1.8 g
• Sugars: 5.34 g
• Calcium: 12 milligrams (mg)
• Iron: 0.28 mg
• Magnesium: 11.8 mg
• Potassium: 89 mg
• Vitamin A: 1 microgram (mcg)
• Vitamin C: 56 mg
• Vitamin K: 2.1 mcg

As you can see, strawberries are an excellent source of vitamin C. Incorporating them into your diet can help you achieve the recommended amount (75 mg per day for women and 90 mg per day for men), and reap the benefits of this nutrient.

 Additionally, strawberries are cholesterol-free.

Are Strawberries Good for You? A Look at Their Known Health Benefits

Strawberries are classified as whole foods, meaning they’re not modified or processed. They are low in calories yet high in nutrients, so you get the most nutritional bang for your caloric buck, so to speak. Fruits also have a high water content, which keeps you feeling fuller for longer.

 Strawberries are also functional foods, meaning they are believed to offer benefits above and beyond their nutritional value.

Strawberries’ deep red hue isn’t just aesthetically appealing — it’s also connected to some of the fruit’s health benefits. Strawberries get their color from pigments called anthocyanins. These antioxidant-rich chemicals help neutralize substances called free radicals, which are harmful to the body’s cells. Over time, free radicals can harm numerous systems in the body and promote disease.

Some of strawberries’ health benefits are outlined in the USDA’s MyPlate guidelines.

According to a review of clinical studies published in the Journal of Agricultural and Food Chemistry, strawberries may help ward off cellular inflammation, which is associated with various illnesses, as well as lower your risk of the following:

• Type 2 diabetes
• Obesity
• Metabolic syndrome
• Heart disease
• Neurological issues
• Certain cancers

Are Strawberries a Good Food for Weight Loss?

In addition to the significant health benefits already mentioned, some clinical studies suggest strawberries may help with obesity-related conditions.

 Eating strawberries alone won’t help you lose weight, but the berries are helpful for a weight loss plan, because they’re low in calories but high in fiber to keep you full.

Eating more low-calorie foods can create the calorie deficit needed to lose weight — that’s 3,500 calories per pound of body fat.

Trading candies and other sweets for strawberries can add up over time to help you lose unwanted weight.

How to Select and Store Strawberries for the Best Flavor

The naturally tender flesh of strawberries means they bruise easily. Take care when picking your own that you don’t squeeze them. Inspect all store-bought and farmers market containers to make sure none of the strawberries are discolored or soft. Ideally, the strawberries ought to be fully red, plump, and firm. Smaller berries also tend to have more flavor.

Once you get home, place your strawberries in the refrigerator right away — they’ll stay fresh in the refrigerator for three days or more, depending on their quality.

 This will also help preserve the fruit’s vitamin C content, which is very sensitive to heat. Don’t wash the berries until you’re ready to eat them, to prevent mold and blemishing.

EDITOR’S PICK

10 Parts of Fruits and Veggies You Didn’t Know You Could Eat

When you’re ready to eat your strawberries, rinse them with cold water and drain. You can do this in the original package or in a strainer. Gently blot them dry after rinsing.

You’ll gain the most health benefits from eating fresh strawberries whole or sliced (rather than in the form of processed foods like strawberry jams or fruit snacks, which may contain added sugars or other less-healthy ingredients). You can enjoy them by themselves as a snack or add them to oatmeal, yogurt, or other nutritious foods. Strawberries also make great additions to smoothies and healthy desserts.

If strawberries are out of season, or not grown locally to you, consider adding frozen strawberries to your freezer. Frozen berries are often picked at their peak freshness and retain their nutritional benefits, making them a great (and often more economical) option if fresh strawberries aren’t easily available to you.

Strawberry Recipe Ideas From Everyday Health

While strawberries are delicious on their own, these recipes will inspire you to mix things up a bit.

• These Strawberry Oatmeal Bars are a healthier alternative to packaged fruit bars you can enjoy for breakfast, a snack, or dessert.
• This 5-Minute Healthy Strawberry Frozen Yogurt is yogurt-based and sweetened to taste with honey, for a lighter alternative to traditional ice cream.
• For a sweeter take on a traditionally spicy salsa, try this Strawberry Mango Salsa on top of tacos or chicken, or served with whole grain tortilla chips.
• This Strawberry Avocado Spinach Salad With Poppyseed Dressing balances sharp blue cheese with sweet strawberries for a filling salad.
• Made with your favorite dairy or nondairy milk, this Greek yogurt-based Healthy Strawberry Smoothie Recipe is a refreshing breakfast or snack option.

Another Possible Use of Strawberries: They’re Good for Your Skin

Because of strawberries’ high antioxidant content, some research has examined their potential benefits to the skin. For example, one study found that strawberry compounds applied topically may help protect the skin from free radicals, which can lead to premature aging and wrinkles.

You’ll likely even find strawberry-infused masks, cleansers, and other skin-care products at your local beauty store; some research suggests they protect skin from the sun’s harmful rays.

 Don’t put down the SPF just yet, though — this study was carried out in vitro, using human skin cell samples, rather than in a real-world scenario. More research is needed to determine the exact effect that strawberry extracts might have on the skin.

The Potential Side Effects of Eating Too Many Strawberries

Though generally safe when consumed in moderate amounts, strawberries aren’t completely risk-free. Their high fiber content means that, if you eat too much too quickly, you may experience gastrointestinal upset (such as gas, abdominal bloating or pain, and cramps). Increase the amount of fiber you eat gradually and be sure to drink plenty of water.

Another more serious risk is an allergic reaction. Though not considered as common as pollen and other types of allergies, strawberry allergies may occur in people who are allergic to other plants in the Rosaceae family. Some reports indicate reactions in people who also have food allergies to cherries and grapes.

 When it comes to fruit allergies, peaches, apples, and kiwis are the most common.

 These fruits are also part of the Rosaceae family.

Food allergies may cause multiple symptoms, including:

• Hives
• Rash
• Itchy skin
• Red, blue, or pale skin
• Swelling, especially around the mouth and tongue
• Difficulty talking and swallowing
• Coughing
• Wheezing

Symptoms from a strawberry allergy may develop within 5 to 15 minutes after consumption.

While a strawberry allergy isn’t as common a food allergy as one to eggs or nuts, the associated risks can be just as significant. If you experience any of the above symptoms, avoid the berries and talk to your doctor about allergy testing. Food allergies also put you at risk for anaphylaxis, which is a serious reaction that can lead to shock or even death.

Common Questions & Answers

How many carbs are in strawberries?

There are nearly 8 g of carbs in a ½ cup serving of raw strawberries, per the USDA. These are derived from naturally occurring sugars that all fruits have. Such a small serving isn’t likely to be unhealthy for the average person, as carbohydrates are your body’s main source of energy.

Is it bad to eat strawberries every single day?

It’s not necessarily bad to eat strawberries every day, but a healthy diet is balanced and incorporates a variety of foods. To keep your diet interesting and healthy, try incorporating other berries into your diet, too, like blueberries, blackberries, and raspberries, which offer similar nutritional benefits. And watch your portions if you generally eat a low-fiber diet: a ½ cup serving is a good starting point, since suddenly adding a lot of fiber to your diet could lead to a stomachache, diarrhea, and other unpleasant gastrointestinal side effects.

What’s the difference between a strawberry allergy and an intolerance?

A food intolerance is when your body doesn’t respond well to a certain food, or you eat too much of it. Food allergies can cause skin, neurological, and circulatory issues, or, in severe cases, anaphylaxis. If you suspect you have either, consult your doctor.

What is a “strawberry tongue”?

A strawberry tongue refers to the occurrence of small bumps on your tongue that look like strawberry bumps (seeds). This has nothing to do with the actual fruit, though. Strawberry tongue can be a sign of a medical condition, such as Kawasaki’s disease.

Should I stick with organic strawberries only?

The organization Environmental Working Group (EWG) placed strawberries as No. 1 on their 2022 “Dirty Dozen” list of produce with the most pesticide residue. If you want to avoid possible pesticide contamination, your best bet is to eat organic strawberries if you can. These are more affordable when the berries are in season. Freezing strawberries can provide opportunities for future use. Alternatively, it’s better to eat conventionally grown strawberries than no strawberries at all.

Summary

Strawberries are a nutritious whole food that you should consider adding to your diet. High in vitamin C and fiber but low in calories, they carry many nutritional benefits and may fit into a weight loss diet. You can enjoy strawberries whole or as part of a salad, smoothie, or healthy dessert. Frozen strawberries may be a convenient (and equally nutritious) option if fresh strawberries are not in season or easily found near you.

Editorial Sources and Fact-Checking

• History of the Strawberry. University of Vermont. June 2012.
• Strawberry: A Brief History. University of Missouri. May 21, 2012.
• List of Plants in the Family Rosaceae. Encyclopaedia Britannica. March 4, 2022.
• Strawberries, Raw. U.S. Department of Agriculture. December 16, 2019.
• Functional Foods.  Academy of Nutrition and Dietetics. January 6, 2022.
• Afrin S, Gasparrini M, Forbes-Hernandez TY, et al. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies. Journal of Agricultural and Food Chemistry. May 13, 2016.
• Weight Loss: Feel Fuller on Fewer Calories. Mayo Clinic. March 22, 2022.
• Giamperi F, Alvarez-Suarez JM, Mazzoni L, et al. Polyphenol-Rich Strawberry Extract Protects Human Dermal Fibroblasts Against Hydrogen Peroxide Oxidative Damage and Improves Mitochondrial Functionality. Molecules. June 11, 2014.
• Gasparrini M, Forbes-Hernandez T, Afrin S, et al. Strawberry-Based Cosmetic Formulations Protect Human Dermal Fibroblasts Against UVA-Induced Damage. Nutrients. June 2017.
• Anaphylactic Reactions to Cherries, Strawberries, and Grapes. American Academy of Allergy, Asthma, and Immunology. April 12, 2018.
• Allergenic Foods and Their Allergens. University of Nebraska-Lincoln Institute of Agriculture and Natural Resources Food Allergy Research and Resource Program. March 10, 2014.
• Food Allergy. American College of Allergy, Asthma, and Immunology.
• Allergy Information for Strawberry (Fragaria Ananassa). University of Manchester. October 18, 2006.
• Carbohydrates: How Carbs Fit Into a Healthy Diet. Mayo Clinic. February 7, 2017.
• Pesticides + Poison Gases = Cheap, Year-Round Strawberries. Environmental Working Group. March 20, 2019.
• Vitamin C: Fact Sheet for Consumers. National Institutes of Health Office of Dietary Supplements. March 22, 2021.
• Strawberries and More. University of Illinois Extension.
• Dirty Dozen: EWG’s 2022 Shopper’s Guide to Pesticides in Produce. Environmental Working Group.
• I Want to Lose a Pound of Weight. How Many Calories Do I Need to Burn? U.S. Department of Agriculture.
• How to Select and Store Strawberries. California Strawberries.
• Lee SH, Moore LV, Park S, et al. Adults Meeting Fruit and Vegetable Intake Recommendations: United States, 2019. Centers for Disease Control and Prevention. January 7, 2022.
• Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. January 6, 2021.

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Health Benefits, Nutrients per Serving, Preparation Information, and More

Written by WebMD Editorial Contributors

In this Article

• What Are Strawberries?
• Are Strawberries Berries?
• Health Benefits
• Strawberry Nutrition Facts
• How to Choose Strawberries
• How to Store Strawberries
• How to Prepare Strawberries
• Strawberry Salad With Grilled Shrimp

from the WebMD Ingredients Guide

Serving Size 0. 5 Cup (72 g)

Calories 23

% Daily Value*

Total Fat 0 g

0%

Saturated Fat 0 g

0%

Trans Fat 0 g

Cholesterol 0 mg

0%

Sodium 1 mg

0%

Potassium 0 mg

0%

Total Carbohydrate 6 g

2%

Dietary Fiber 1 g

4%

Sugar 4 g

Protein 0 g

0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 47%
• Iron 0%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 1%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 0%

Strawberries are good for your whole body and deliver vitamins, fiber, and high levels of antioxidants known as polyphenols.

Strawberries are a favorite summer fruit. They appear in everything from yogurt to desserts and salads. Strawberries are a low-glycemic fruit, making them a tasty option for people looking to control or reduce their glucose levels. 

June is usually the best time to pick fresh strawberries, but they’re available in supermarkets year-round. They are delicious raw or cooked in a variety of recipes ranging from sweet to savory.

Strawberries are good for your whole body. They naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols — without any sodium, fat, or cholesterol. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving — about eight strawberries — provides more vitamin C than an orange.

The health benefits of strawberries include heart protection.

This member of the rose family isn’t really a fruit or a berry but the enlarged receptacle of the flower. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world. In France, they were once regarded as an aphrodisiac.

The vitamins, minerals, and antioxidants in strawberries can provide important health benefits. For example, strawberries are rich in vitamin C and polyphenols, which are antioxidant compounds that may help to prevent the development of some diseases.

In addition, strawberries can provide other health benefits related to:

Insulin sensitivity

The polyphenols in strawberries have been shown to improve insulin sensitivity in non-diabetic adults. Not only are strawberries low in sugar themselves, but they may also help you metabolize other forms of glucose.

Skin protection

Strawberries have anti-inflammatory effects that may prevent skin damage when applied topically. In one small study, strawberry-based cosmetic treatments protected skin exposed to harmful ultraviolet A (UVA)-radiation, especially in combination with coenzyme Q10.

Osteoarthritis management

One small study showed the anti-inflammatory benefits of strawberries can also protect other parts of the body, including the joints. For people with osteoarthritis and knee pain, strawberries can help reduce pain and swelling and improve quality of life. In one study, adults who ate 50 grams of strawberries each day for 24 weeks experienced an overall reduction in pain and inflammation. 

Strawberries are rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. 

It’s also an excellent source of:

• Magnesium
• Phosphorous 
• Calcium
• Potassium
• Folate
• Vitamin K

Nutrients per serving

A 100-gram serving of strawberries contains:

• Calories: 91
• Protein: 0.67 gram
• Fat: 0.3 gram
• Carbohydrates: 7.68 grams
• Fiber: 2 grams
• Sugar: 4. 89 grams

Strawberry serving size

Strawberries are a low glycemic food, and like most fruits are fat free. They do contain sugar, but it’s fructose, not sucrose or, obviously, added sugar. The fiber in strawberries also slows down the absorption of natural sugars. Moderating your portions and keeping your servings to about a cup or less will help keep you from consuming too many calories. 

Choose medium-sized ones that are firm, plump, and deep red; once picked, they don’t ripen further.

Store strawberries at 0 degrees Celsius (32 degrees Fahrenheit) in the refrigerator. Wrap them in film packaging to preserve them even longer. 

Strawberries are found in the produce aisles of most grocery stores and supermarkets. You can also pick your own strawberries at local farms during their peak season. 

Strawberries are a versatile fruit that can be used in custards, fruit salads, baked goods, and salads.

Here are some ways to use strawberries in recipes:

• Make pancakes with strawberry slices instead of blueberries
• Slice strawberries into a kale salad with goat cheese and slivered almonds
• Top a cheesecake with whole or sliced strawberries
• Stir strawberries into plain yogurt
• Fill with whipped cream or crème fraîche for a dessert or snack
• Add frozen strawberries to smoothies

Makes 4 servings

Salad:

• 2 cups baby spinach, rinsed and dried

• 2 cups arugula, rinsed and dried

• 2 cups strawberries (about 1 pint), hulled and sliced

• 2 oz crumbled goat cheese

• 3 Tbsp pecans, toasted and chopped

• 2 small green onions, sliced

• 1 lb shrimp, cleaned and deveined

Dressing:

• 2 Tbsp balsamic vinegar

• 1 Tbsp honey mustard

• 1 Tbsp olive oil

• 1 Tbsp fresh chopped basil

Pinch of salt and freshly ground pepper

1. Combine all salad ingredients except shrimp in a large bowl. Toss gently.
2. Make the dressing: Whisk the vinegar and mustard together in a small bowl; slowly whisk in olive oil. Add basil and season with salt and pepper.
3. Grill the shrimp: Heat and oil an outdoor or stove-top grill. When hot, add shrimp and grill 3 to 4 minutes on each side until slightly charred and cooked through. Remove from heat.
4. Divide salad among four plates. Arrange grilled shrimp on top.
5. Drizzle dressing over each and serve.

Per serving: 251 calories, 23 g protein, 12.5 g carbohydrate, 12.8 g fat (4 g saturated fat), 177 mg cholesterol, 2.5 g fiber, 306 mg sodium. Calories from fat: 45%.

Top Picks

GMO label scared away buyers and dramatically increased the value of plain potatoes, apples and strawberries – AgroXXI

Food labels have both an informational and a signaling effect on consumer demand. How the Average Consumer Responds to GMO Labeling Today

A group of scientists at Cornell University, USA, studied consumer reactions to food labeling with a GMO label (January 1, 2022, the US Department of Agriculture will begin implementing the National Bioengineered Disclosure Standard, which requires sellers to disclose information about the use of GMOs in foods).

“We conducted a sample experiment with over 1,300 subjects to study the signaling effect of food labels on consumer demand for competing products in the market. In particular, on genetically modified text labels for fresh products (strawberries, apples and potatoes) in the United States, the scientists write in their article. “We have found that consumer demand for non-GMO labeled products increases significantly in the presence of GMO labeled products.”

“Over the past century, the agricultural and food sectors have experienced amazing technological advances, and consumers have become one of the main beneficiaries of this because of the abundance of food commodities at steadily declining real prices.

At the same time, consumers are increasingly concerned about how food is produced, processed and distributed.

Manufacturing processes such as the use of genetically modified (GM) organisms (GMOs) have many critics and encourage some consumer groups to advocate for and successfully pass mandatory labeling legislation for the use of GM in foods.

Product labeling based on trust attributes enables manufacturers to communicate effectively with consumers.

Ideally, the informational role of food labeling should improve consumer well-being by bridging the knowledge gap between producers and consumers and by expanding the range of choices available to consumers.

However, some researchers have suggested that food labels can play not only an informational, but also a signaling role, including by raising the status of some foods to the detriment of others (negatively reflecting competitors).

For example, a “dolphin safe” label indirectly indicates that unlabeled conventional seafood is produced in a way that harms wildlife.

When it comes to GM foods, consumers have long faced the choice between non-labeled conventional foods and competing non-GMO labeled foods.

Although the industry has criticized the potential negative effects that non-GMO labels have on competing products, the possible signaling effects of labels have not been sufficiently explored in the economic literature, especially for fresh fruits and vegetables.

In addition, with US federal legislation requiring mandatory labeling of bioengineered foods to come into effect soon, US citizens are expected to be provided with labels indicating the presence of GM ingredients. The appearance of such labels may create certain effects and influence the demand for other food products available on the market,” the researchers write.

Fear and loathing of GMOs in the US

The introduction of GM crops in the US began in mid-1990s.

GM crops generally provide growers with benefits such as plants that are more resistant to pests or diseases.

Although there is no scientific evidence that GM foods are harmful to human health, there is a difference in perception between producers and consumers regarding the acceptance and safety of the technology.

In the last decade, a huge amount of literature has examined consumer attitudes towards genetically modified foods.

Consumer aversion to GM foods has fueled US state and federal GMO labeling proposals and laws. On December 20, 2018, the United States Department of Agriculture (USDA) announced January 1, 2020 as the date for the implementation of the national standard for mandatory GMO labeling.

The National Standard allows food retailers to choose several alternative ways to disclose the use of GMOs in food, including using text or a symbol directly on food, on packaging, or a QR code that consumers can use to search for relevant information online.

In the mandatory labeling debate, advocates focus on consumers’ “right to know” and that companies must disclose whether a product contains any GM ingredients.

However, opponents of mandatory labeling argue that it would significantly increase costs for businesses and prices for consumers, as well as unintended consequences for the market as a whole.

For example, given that the presence of GMO components must be checked at all stages of production, the cost of introducing mandatory labeling is estimated to be significant and may affect the price increase for the final consumer in retail.

Among the potential negative consequences of implementing mandatory GMO labeling, opponents are particularly concerned that consumers misinterpret mandatory GMO labels as a warning that GM foods have a higher associated risk.

What the experiment showed

In the study, scientists recruited 1,300 consumers for testing, who were presented with GM-labeled apples, potatoes, strawberries, non-GMO and unlabeled products.

First, the participants were asked to select products in a random order, and then to make a purchase of labeled and unlabeled products. And that’s what turned out on the example of apples.

When people were first offered an unlabeled apple, the initial consumer demand – willingness to buy – was 65.2%. But if a similar one with a GMO mark was placed next to a simple apple, the demand for a regular one increased to 77.7%.

If the consumer was first offered an apple labeled “not genetically modified”, the buyer’s preference was statistically 67.2% even with the buyer’s initial preference for unlabeled apples.

“These results support the notion that food labels can play an important role for consumers. In some cases, product labels not only serve as an identifier for product attributes, but also significantly influence the demand for other competing products in the market,” the authors conclude.

(Source: journals.plos.org. Authors: D. Adeline Yeh, Miguel I. Gomez, Harry M. Kaiser).

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How to understand that the composition of products is harmful? Learn to “read” food labels AKIpress

GoodFood – Labels are present on all food products, except for very small packages and fresh products such as fruits, vegetables, local baked goods or organic food.

According to the Republican Center for Health Promotion and Mass Communication, the labels indicate the composition of products – ingredients and additives. They contain information about the nutritional value of products, instructions for their storage, as well as the name of the manufacturer.

Nutrition information is information about the composition of the product and the mass fraction of ingredients.

Pay attention to the reverse side of the packaging when buying products. There you should see a field labeled “Nutritional Value”. The following information is placed under the heading:

– serving size

– energy value

– proteins

– fats

– carbohydrates

– sugars

– dietary fiber 9 0004

– sodium.

Nutrition information on labels helps you understand how healthy a product is. But be aware that some of the healthiest foods can be sold without labels: fresh fruits and vegetables, whole grain breads, nuts, lentils, beans, fresh meats and fish.

Labeling Ingredients

Food manufacturers must accurately state the ingredients of their products on labels.

Only the ingredients contained in the food may be listed on the label. For example, strawberry yogurt should contain strawberries.

The label must also indicate the mass fraction of the ingredients contained in the product.

All ingredients must be listed in descending order by weight, including water. The ingredient listed first is present in the largest amount. If sugar is listed first, then it is the main ingredient and you are looking at a high-sugar product. The ingredient listed last is present in the smallest quantity.

Nutrition information

Food packaging must list the following components: energy value (kilojoules), protein, fats, including saturated fats, carbohydrates, sugar and sodium. Manufacturers, at their discretion, may include information about other components, such as fiber and calcium.

By comparing the nutritional information of different foods, you can choose the one that is best for your health. To do this, simply check the labels for foods that are lower in saturated fat, sodium, and sugar and higher in fiber.

When comparing two foods, pay attention to the content of different substances in 100 grams of the product, not per serving. So it will be easier for you to evaluate the content of the same substance in different products.

What to look for when reading a label: calories, fat, sugar and salt.

Energy value

Energy value is given in kilojoules (kJ). Fats, proteins and carbohydrates provide the body with the energy it needs to function and live. When comparing similar foods, a lower calorie content usually means that the product contains less fat or sugar, which is more desirable for most people.

Hidden fat, sugar and salt

Manufacturers may list the fat, sugar or salt contained in a product under different names. That is, these food components may be “hidden” in the ingredient list. But whatever they are called, foods high in fat, sugar, and salt are usually less healthy.

Fats may be listed as beef tallow, butter, tallow, coconut or palm oil, cream, lard, bacon, mayonnaise, sour cream, vegetable oils and fats, hydrogenated oils, whole milk powder, mono-, di- and triglycerides.

The following names may be used for sugar: brown sugar, corn syrup, dextrose, disaccharides, fructose, glucose, molasses, honey, fruit juice concentrate, fruit syrup, lactose, malt, maltose, mannitol, maple syrup, molasses, monosaccharides, raw sugar, sorbitol or xylitol.

Salt is included in the following ingredients: baking powder, enhancer, salt with ground celery, salt with garlic, sodium, meat or yeast extract, onion salt, monosodium glutamate, rock salt, sea salt, sodium bicarbonate, sodium metabisulphite, sodium nitrate, bouillon cubes.

Food additives

Many products contain food additives. There are strict regulations regarding the use of food additives in products and their labeling. The list of ingredients should include all food additives – for example, a thickener (1442). If an additive contains a potential allergen, such as thickener 1442, this must be stated on the label.

A very small number of people are sensitive to certain food additives, most commonly artificial colors, preservatives and flavor enhancers. If you suspect that your child may have a sensitivity, consult a physician or dietitian for food allergies and intolerances.

Information about food allergies

90% of all food allergies are caused by some type of food. It can be peanuts, tree nuts, shellfish, fish, cow’s milk, chicken eggs, soybeans, sesame seeds, wheat, etc. If these ingredients are contained in a food product, manufacturers must indicate this, no matter how small the amount is.

This information can be specified in several ways. For example, the presence of eggs in a product could be reported as follows:

– albumin (egg)

– egg albumin

– contains eggs – at the end of the list of ingredients

– sugar, chocolate, eggs – in bold type in the list of ingredients.

“May contain traces”

Manufacturers may issue this warning if food is produced on the same or similar equipment as other products that contain potential food allergens.

The use of the wording “may contain traces” is voluntary, so a product that does not have this approval may not be safer than one that does.

If your child has a severe food allergy, this should be discussed with a general practitioner or nutritionist.

Careful review of health claims

Label and product advertising claims such as “low fat” on a bag of chips can be misleading. They attract attention, but it will not be superfluous to study the information about the nutritional value of the product.

Here are some things to keep in mind when seeing common food claims:

– Cholesterol Free: A product may be 100% cholesterol free but contain fat.

– Fat Free: For a manufacturer to make this claim, the product must contain less than 0. 15% fat.

– Light: This may refer to taste or texture. You should still read the fat content information.

– Organic or Certified Organic: Various private organizations may certify products as organic. Each organization must comply with national standards, in addition, different organizations have their own requirements for certification.

– Baked, not fried: these foods may have been greased before cooking, indicating that they are high in fat. It is better to clarify their fat content.

– Reduced fat or salt: These products must contain at least 25% less fat or salt than the original product. This does not mean that they have less fat or salt than another similar product.

– No sugar or no added sugar: this means that the product does not contain sucrose or table sugar, but not other forms of sugar. It may be high in calories, salt, or fat

– 93% less fat: Sounds good, but it means the product is still 7% fat.

Manufacturers must adhere to standards that govern the content of information about the nutritional value and benefits of their products.