How Many Calories in a Cherry? Nutrition Facts and Health Benefits

Cherries: A Nutritious, Low-Calorie Fruit

Cherries are a beloved summer fruit packed with nutrients and antioxidants. But many cherry lovers wonder - just how many calories are in a cherry? Keep reading to learn about cherry nutrition facts, health benefits, and tips for enjoying cherries as part of a healthy diet.

The Basics: Calories and Nutrients in Cherries

First, let's cover the cherry nutrition basics. Here are some key facts about calories and nutrients in fresh cherries:

• One cup of cherries (about 21 cherries) contains 90 calories.
• A single cherry contains just 4 calories.
• Cherries provide vitamin C, potassium, and fiber.
• They are naturally fat-free, sodium-free, and cholesterol-free.
• Tart cherries contain melatonin, a compound linked to improved sleep.

So cherries are very low in calories for a fruit, with a one-cup serving providing just 90 calories. This makes them a smart snack for weight management.

Cherry Varieties and Flavor Profiles

There are two main types of cherries - sweet and tart. Here's an overview of some popular cherry varieties:

• Bing cherries - The most common sweet cherry. They are large, firm, juicy, and exceptionally sweet.
• Rainier cherries - A blonde-colored sweet cherry with very delicate flavor.
• Brooks cherries - A sweet and mild cherry varietal.
• Sweetheart cherries - Smaller reddish-pink sweet cherries.
• Montmorency cherries - The most common tart cherry. Montmorencys have a distinct sour-tangy flavor.
• Balaton cherries - A dark red tart cherry similar to Montmorencys.
• Maraschino cherries - Whole preserved sweet cherries often used as a cocktail garnish.

Nutritional Benefits of Cherries

Don't let their small size fool you - cherries are packed with important nutrients and plant compounds offering major health perks. Some benefits of cherries include:

• Anti-inflammatory effects - Cherries contain anthocyanins that help reduce inflammation.
• Better heart health - The nutrients in cherries promote healthy blood pressure and cholesterol.
• Reduced muscle soreness - Eating tart cherries may minimize post-workout muscle damage.
• Improved sleep - Melatonin in tart cherries aids sleep quality and duration.
• Joint pain relief - The anthocyanins in cherries may ease arthritis joint discomfort.

Ways to Enjoy Cherries

It's easy to incorporate delicious low-calorie cherries into your eating plan. Here are simple ways to enjoy cherries daily:

• Add cherries to yogurt, oatmeal, or cereal for breakfast.
• Blend cherries into a smoothie along with leafy greens and protein powder.
• Toss sweet cherries into a fresh spinach salad.
• Mix chopped cherries into tuna or chicken salad.
• Roast pork tenderloin or chicken breasts with cherry sauce.
• Make chia pudding with almond milk and top with sliced cherries.
• Use cherries as a delicious topping for pancakes or waffles.

Cherry Nutrition Facts Compared to Other Fruits

Cherries have one of the lowest calorie counts among popular fruits. Here's how they compare nutrition-wise to some other fruits:

• Bananas: A medium banana has 105 calories vs. 90 calories in 1 cup cherries.
• Grapes: 1 cup of grapes has 100 calories compared to 90 calories in cherries.
• Blueberries: 1 cup of blueberries has 84 calories vs. 90 cherry calories.
• Strawberries: 1 cup of strawberries has 49 calories compared to 90 for cherries.
• Apples: A medium apple contains 95 calories vs. just 90 calories in 1 cup cherries.

As you can see, cherries are very low-calorie for the amount of fruit you get. They make the perfect guilt-free sweet treat.

Tips for Choosing, Storing, and Pitting Cherries

Follow these handy cherry tips to select and enjoy fresh cherries at their flavorful best:

Picking Ripe, Fresh Cherries

• Look for glossy, plump cherries without any wrinkles, bruises, or soft spots.
• The stem and leaves should be vibrant green without any browning.
• Avoid cherries with wet, leaking stems which is a sign of spoilage.
• Choose cherries with deep, uniform color based on variety.
• Taste a sample cherry if allowed to test for ideal sweetness.

Storing Cherries Properly

• Keep fresh cherries refrigerated in a plastic bag.
• Do not wash cherries until ready to eat to prevent moisture buildup.
• Consume cherries within 3-5 days for best quality and flavor.
• Pitted cherries and cherry juice can be frozen for later use.

Pitting Cherries Quickly

• Use a paring knife to slice the cherry along its seam and remove the pit.
• A cherry pitter or olive pitter tool makes easy work of pitting cherries.
• Consider buying jarred pitted cherries to save prep time in recipes.
• To pit cherries without special tools, push a drinking straw through each cherry.

Following these simple cherry tips will help you pick flavorful, fresh cherries and enjoy them before they spoil.

Potential Downsides and Precautions with Cherries

While very healthy, cherries do come with some precautions:

• Pesticide risk - Cherries are on the EWG Dirty Dozen list due to high pesticide residues when conventionally grown. Opt for organic cherries when possible or wash very thoroughly.
• Added sugar risk - Sweetened dried cherries and cherry juices often contain added sugars. Check labels and choose unsweetened versions.
• Gout risk - Evidence on cherries triggering gout attacks is mixed. Those prone to gout may want to consume cherries in moderation.
• Oral allergy syndrome - Ragweed allergy sufferers may experience itchy mouth or scratchy throat from raw cherries. Cooking cherries generally prevents this reaction.
• Cyanide poisoning - Cherry pits contain a small amount of cyanide but are only dangerous if consumed in extremely high quantities well above normal intake.

Overall, cherries are very safe and healthy if enjoyed in reasonable amounts as part of a balanced diet. Select organic or thoroughly washed cherries and remove pits prior to eating to maximize benefits and minimize risks.

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.