A Complete Guide to Sweet and Tart Cherry Types, Nutrition and Benefits

An Introduction to Cherries

Cherries are one of the most beloved fruits around the world, enjoyed for their sweet, slightly tart flavor and range of health benefits. There are two main species of cherryPrunus avium and Prunus cerasus. Within these species, there are over 1,000 cultivated varieties that can be organized into two main types: sweet cherries and sour cherries.

Sweet Cherries

Sweet cherries (Prunus avium) are characterized by their sweet, succulent taste. They tend to be larger and more oval in shape than sour cherries. Popular varieties of sweet cherries include:

• Bing: Large, round, deep red cherries with a sweet flavor. They are considered one of the most popular sweet cherry varieties.
• Rainier: Pale yellow cherries with a red blush. They are exceptionally sweet and juicy.
• Royal Ann: Large, heart-shaped cherries that are creamy yellow with a pink blush. They have a mild, sweet flavor.
• Brooks: Medium-sized, maroon red cherries with yellow flesh. They ripen earlier than other varieties.
• Skeena: Firm, bright red cherries that are ideal for commercial production. They have good shelf life after harvesting.

Sour Cherries

Sour cherries (Prunus cerasus) have a mouth-puckering tartness and tend to be smaller and plumper than sweet cherries. Common varieties include:

• Montmorency: The most popular sour cherry. Medium-sized, bright red fruit with colorless juice. Used heavily in pie fillings and juices.
• Balaton: Dark red Hungarian variety with thick skin and deep red flesh. Makes excellent juice and jam.
• Danube: Maroon cherries with a rich, balanced sweet-tart flavor. Used fresh or in cooking.
• North Star: Extremely hardy variety suitable for northern climates. Medium-sized fruit with deep red skin and flesh.
• Meteor: Very dark red, nearly-black cherries. They have red juice and a rich flavor balanced between sweetness and tartness.

Nutrition Facts of Cherries

All cherries are brimming with important vitamins, minerals and plant compounds that provide a variety of health benefits. Here are some of the top nutrients found in about 1 cup (154g) of sweet cherries and 1 cup (155g) of sour cherries:

Sweet Cherries

• 87 calories
• 0 grams fat
• 22 grams carbs
• 2 grams protein
• 3 grams fiber
• 18% DV vitamin C
• 3% DV calcium
• 3% DV iron
• Antioxidants like anthocyanins and queretin

Sour Cherries

• 78 calories
• 0 grams fat
• 19 grams carbs
• 1 gram protein
• 1 gram fiber
• 10% DV vitamin A
• 14% DV vitamin C
• 3% DV calcium
• 2% DV iron
• Disease-fighting antioxidants

Potential Health Benefits of Cherries

Research indicates that the nutrients and plant compounds in cherries could provide an array of potential health benefits. Here are some of the ways cherries may boost your health when enjoyed as part of a balanced diet:

May Reduce Inflammation

The anthocyanins that give cherries their bright hue act as antioxidants in the body to help fight inflammation. One study found that drinking tart cherry juice daily reduced some inflammatory markers in adults.

Could Improve Arthritis Symptoms

Some early research shows drinking cherry juice concentrate may reduce symptoms of gout attacks and osteoarthritis pain. The anti-inflammatory effects of cherries may be responsible.

May Promote Heart Health

Animal and test-tube studies indicate the plant compounds in cherries may help decrease cholesterol levels and blood pressure. More research is needed to confirm these heart-protective effects.

Help Stabilize Blood Sugar

Tart cherries contain compounds that may help regulate insulin levels after meals and stabilize blood sugar levels naturally. More human-based research is needed in this area.

Could Boost Exercise Recovery

Drinking tart cherry juice prior to exercise or after intense workouts may reduce muscle damage and strength loss. Researchers believe this effect is linked to reduced inflammation and oxidative stress.

Potential Downsides of Cherries

Cherries are safe for most people to consume and associate with minimal side effects. However, some things to be aware of include:

Sugar Content

Since cherries are fairly high in natural sugar, moderation is key, especially if you have diabetes or are on a carb-controlled diet. Stick within a 1/21 cup serving per day.

Pesticide Residue

Cherries have been identified as one of the most pesticide-heavy fruits. Select organic cherries when possible or thoroughly wash conventional ones.

Allergies

Although quite rare, cherries have been associated with allergic reactions in those with hypersensitivities. Discontinue use if any adverse reactions occur.

Medication Interactions

The compounds in sour cherries may interact with certain medications like blood thinners. Speak with your healthcare provider before increasing your intake if taking any medications.

How to Pick, Store and Enjoy Cherries

Follow these simple tips to select fresh, vibrant cherries and store your bounty so you can enjoy their sweetness as long as possible:

Selecting

• Look for plump, shiny cherries with green stems still attached.
• Avoid fruit with blemishes, wrinkled skin or white patches.
• Stemless cherries may leak juices and get damaged more easily.

Storing

• Keep unwashed cherries in an airtight container in the fridge for up to 10 days.
• Wash just before eating to prevent excess moisture.
• You can also pit and freeze cherries for later use in smoothies, baked goods etc.

Enjoying

• Fresh cherries make great on-the-go snacks and additions to fruit salads, oatmeal and yogurt.
• Bake into crisp pastries, incorporate into savory sauces or poach in wine.
• Blend cherries into smoothie bowls or homemade ice cream for a creamy treat.

The options for enjoying cherries are nearly endless. With all of their nutritional benefits, be sure to grab a handful next time you come across some fresh, seasonal cherries.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.