Calories In Cherries - Nutrition Facts, Health Benefits and Tips

Unveiling The Nutritional Value Of Cherries

With their deep red color and sweet juicy flavor, cherries are the quintessential summer fruit. While cherries make for a refreshing snack or garnish, these tasty gems are also chock full of health benefits. Rich in nutrients and antioxidants, cherries can be a healthy addition to your diet. But if youre watching your calorie intake, you may be wondering - how many calories are in cherries?

Determining Calorie Content Of Cherries

Cherries are low in calories, with only 87 calories in 1 cup (154g) of sweet cherries pitted. Sour cherries tend to have even less, with around 70 calories per cup. The calorie count comes mostly from natural sugars like glucose, sucrose, and fructose that give cherries their sweetness.

For a quick snack, about 5 cherries contain approximately:

• 30-35 calories
• 7-8 grams carbs
• 1 gram fiber
• 5-6 grams sugar

When enjoying just a handful of cherries as a snack or topping, the calories add up slowly, making them a smart choice if watching your weight.

How Do Cherry Calories Compare To Other Fruits?

Cherries have one of the lower calorie counts per serving compared to many other fruits. As a point of comparison:

• 1 cup grapes: 100 calories
• 1 cup strawberries: 50 calories
• 1 cup blueberries: 84 calories
• 1 cup raspberries: 65 calories
• 1 cup pineapple: 82 calories
• 1 cup watermelon: 48 calories

Sweet and sour cherries fall right in the middle calorie-wise. The only fruits lower in calories per serving are fruits like watermelon, honeydew melon, grapefruit, and strawberries. So feel confident enjoying a snack or dessert of cherries without excess calories.

Nutritional Benefits Of Cherries

Dont let their small size fool you - cherries pack a powerful nutritional punch. Beyond the vitamins, minerals, and fiber, cherries contain beneficial plant compounds that are responsible for many of their health benefits.

Vitamins And Minerals

Cherries provide an array of important vitamins and minerals:

• Vitamin C - A single serving has about 16% of your daily needs. Vitamin C boosts immunity and acts as an antioxidant.
• Potassium - With 350mg per cup, cherries can help regulate fluid balance and blood pressure.
• Vitamin A - Important for eye health, a cup of cherries has 5% of the RDI.
• Calcium - A mineral that supports bone health and muscle function.
• Magnesium - Helps regulate nerve and muscle function.
• Iron - Critical for producing healthy red blood cells.

Disease-Fighting Compounds

Cherries owe many of their health benefits to their high levels of anthocyanins, quercetin, catechins, and other potent antioxidants. Some of the key compounds include:

• Anthocyanins - Pigments that give cherries their red color and reduce inflammation.
• Quercetin - An antioxidant that may help lower blood pressure.
• Hydroxycinnamic acid - Provides antioxidant and anti-cancer benefits.
• Catechins - Linked to anti-aging effects and cancer prevention.
• Cyanidin - A compound particularly high in tart cherries that supports heart health.

These plant chemicals neutralize free radicals to prevent cell damage and may lower risk of chronic diseases.

Fiber

Cherries provide about 2 grams of fiber per cup. As a soluble fiber, pectin is the primary type of fiber found in cherries. Fiber keeps you feeling full, promotes healthy digestion, and feeds good gut bacteria.

Health Benefits Of Cherries

Research shows the array of vitamins, minerals, and antioxidants in cherries can provide some impressive health benefits. Here are some of the ways eating cherries may boost your wellbeing:

May Reduce Inflammation

Tart cherry juice is a popular folk remedy for reducing inflammation and arthritis pain. Study results show anthocyanins in cherries act as natural anti-inflammatories to help relieve sore joints and muscles after exercise.

Supports Heart Health

Nutrients in cherries like potassium, fiber, vitamin C, and cyanidin cholesterol may improve heart health. Cherries help lower blood pressure, decrease LDL cholesterol levels, and reduce risk of atherosclerosis.

May Improve Sleep

Drinking tart cherry juice increases melatonin levels to help regulate sleep cycles. The result can be improved sleep duration and quality, particularly for those with insomnia.

Aids Post-Exercise Recovery

Cherries combat oxidative stress and inflammation induced by exercise. Consuming cherries or cherry juice helps decrease muscle damage and soreness to accelerate recovery after a tough workout.

May Support Brain Health

Anthocyanins in cherries may protect brain cells from oxidative damage and improve signaling between neurons. This antioxidant effect may reduce risk of neurodegenerative diseases.

Supports Immunity

With vitamin C, antioxidants, and other key nutrients, cherries can give your immune system a boost. Cherries may help activate immune cells and increase immunity against pathogens.

Types Of Cherries

There are two main varieties of cherries commonly eaten - sweet cherries and tart or sour cherries. Both types offer similar health benefits, but there are some key distinctions.

Sweet Cherries

Sweet cherries are most often eaten fresh or used in desserts. Popular varieties include:

• Bing cherries - Round, deep red cherries with a sweet flavor.
• Ranier cherries - Pale cherries with a very sweet taste.
• Brooks cherries - Heart-shaped, red-yellow cherries ripening late in the season.
• Tulare cherries - Firm, crisp cherries that store well.
• Black cherries - Smaller purple-black cherries with a rich, balanced flavor.

Sour Or Tart Cherries

Tart cherries have a more sour, acidic taste and hold up better when cooked. Common tart cherry varieties include:

• Montmorency cherries - The most popular tart cherry used in baking dishes and cherry juice.
• Balaton cherries - Dark red tart cherries with a sweet-tart balance.
• Maraschino cherries - Tart cherries preserved and sweetened in syrup.
• Nanking cherries - Yellow-red fruit used in jams, wines, and liqueurs.

When shopping, read cherry ingredient labels closely to know which type youre getting and how they were processed.

Selecting And Storing Cherries

Follow these tips to select the freshest, highest quality cherries:

• Choose shiny, plump cherries without any blemishes, soft spots, or bruising.
• Sweet cherries should have bright, deep red coloring.
• Tart cherries can range from yellow-red to dark purple-red.
• Avoid cherries with green stems, which indicates underripeness.
• Fresh cherries can be kept refrigerated in a plastic bag for 3-5 days.
• For longer storage, cherries can be canned, frozen, dried, or juiced.

Enjoy fresh cherries as soon as possible once ripe for the best texture and sweetness. Refrigeration and freezing retains the nutrients while extending shelf life.

Potential Side Effects Of Cherries

For most people, consuming cherries and cherry juice is perfectly safe. However, some individuals should exercise caution or avoid overconsumption:

• Allergies - Rarely, some people may have an allergy to cherries or compounds like cyanide in cherries.
• Medication interactions - Warfarin patients should discuss cherry intake with a doctor to avoid thinning the blood excessively.
• Digestive issues - Overeating cherries could worsen diarrhea, bloating, or abdominal pain in sensitive people.
• Pesticides - Eating large amounts of non-organic cherries may increase pesticide exposure.

In moderation, cherries are very safe for healthy individuals. Those with health conditions or on medications should check with a healthcare provider before adding daily cherry intake.

Tips For Enjoying Cherries

Here are some delicious and nutritious ways to enjoy cherries:

• Snack on fresh cherries by themselves or mix into a fruit salad.
• Make frozen cherry popsicles for a cool summer treat.
• Add cherries to smoothies, yogurt bowls, or oatmeal.
• Mix dried cherries into baked goods like muffins, scones, or granola bars.
• Use cherries and cherry jam as a topping for desserts like cheesecake.
• Incorporate cherry juice into marinades, drinks, and salad dressings.
• Grill or roast cherries and serve over fish, pork, or poultry dishes.

With their dynamic sweet-tart flavor, cherries make a perfect addition to both sweet and savory recipes. Choose fresh in-season cherries whenever possible for maximum juiciness and flavor.

The Bottom Line

Low in calories yet packed with key vitamins, minerals, and plant compounds, cherries are a nourishing fruit that provide many benefits. About 5 cherries contain only 30-35 calories while offering antioxidants to fight inflammation, protect your heart health, boost immunity, and more. Both sweet and tart cherries make great additions to a healthy diet.

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.