Nutritional Facts of Strawberry Smoothies

Vanilla smoothie image by Sophia Winters from

Strawberries were revered by ancient Romans for their value in medicine, and they have showed up in classic literature, including William Shakespeare’s “Othello,” according to the University of Illinois Extension. If you like to drink your fruit, make a strawberry smoothie. Do it right, and you'll have a low-calorie, low-fat, highly nutritious snack.


How many calories your smoothie contains depends on how you decide to make it. Assuming you make your smoothie using nothing but a cup of frozen strawberry halves and a cup of fat-free milk, your smoothie will have 135 calories. If you can't or choose not to consume dairy products, using a cup of light vanilla soy milk puts your smoothie at 129 calories. If you need a little extra sweetness, sugar adds 16 calories per teaspoon, and half a small banana adds 45 calories.


Strawberry smoothies, if made with lean dairy or dairy substitutes, are low in fat. Strawberries have less than 1/2g of fat per cup. Fat-free milk isn't actually fat free but has only .44g of fat per cup, and light vanilla soy milk has 1.5g of fat per cup. If you use other dairy products, keep their fat content in mind. Standard soy milk has 4.7g of fat, 1 cup of 1 percent milk has 2.37g of fat, 2 percent milk has 4.8g, and whole milk has 7.9g of fat.


Fiber cuts your odds of developing heart disease and diabetes, and helps keep your digestive system healthy, according to MedlinePlus. Strawberry smoothies are a source of fiber. Unlike juicing, which leaves fiber in the juicer, when you make a smoothie from whole fruit, you retain all of the fiber in the fruit. One cup of strawberry halves contains 3g of dietary fiber. Add half a small banana for 1.3g of fiber. Use soy milk to increase your smoothie's fiber even more. A cup of light vanilla soy milk provides 1g of fiber.


Strawberries are one of the best sources of vitamin C. They contain more vitamin C than citrus fruits, according to the University of Illinois Extension, providing 149 percent of the daily value, according to the Fat Secret food and nutrition information database.


If you're making smoothies for others, keep in mind that both milk and soy are two of the most common allergens, according to the Food and Drug Administration. The FDA says that food allergies account for 30,000 emergency room visits each year, so ask about allergies before you hand a strawberry smoothie to someone.

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