Demystifying Calories in Black Cherries and Understanding Their Nutrition
With their deep, inky hue and bright, tangy flavor, black cherries are a unique summer treat packed with nutrition. But with all the conflicting information out there, it can be confusing to know exactly how many calories are in black cherries and determine if they fit into a healthy diet.
Read on to get the facts about the calorie, carb, and nutrient content of fresh black cherries. We’ll also explore the many health benefits these fruits provide, from fighting inflammation to improving sleep. Plus, get tips for selecting, storing, and savoring black cherries while understanding any potential downsides.
Black Cherry Nutrition Facts and Calorie Profile
One cup (140 grams) of raw, pitted black cherries contains:
- Calories: 97
- Protein: 2 grams
- Carbohydrates: 25 grams
- Sugars: 19 grams
- Dietary fiber: 3 grams
- Fat: 0.5 grams
Black cherries also provide good amounts of potassium, vitamin C, manganese, copper, vitamin K, and smaller amounts of B vitamins like thiamine, riboflavin and vitamin B6. They are naturally free of sodium, cholesterol and fat.
Black Cherry Calories vs. Other Fruits
Compared to other common fruits, black cherries are moderately low in calories and carbohydrates:
- Bananas: 105 calories, 27g carbs per cup
- Blueberries: 85 calories, 21g carbs per cup
- Strawberries: 49 calories, 11g carbs per cup
- Apples: 95 calories, 25g carbs per cup
- Grapes: 104 calories, 27g carbs per cup
So ounce for ounce, fresh black cherries provide fewer calories than many other fruits. The water and fiber content adds volume and satisfaction for minimal caloric intake.
Impact of Sugar in Black Cherries
While black cherries do contain 19 grams of sugar per serving, the impact on blood sugar is lessened by their high water and fiber content. The sugars are also entirely natural, as opposed to added sugars which are more detrimental.
Animal studies show anthocyanins and other black cherry nutrients actively reduce blood sugar levels after meals. So enjoy fresh black cherries even as part of a low glycemic diet.
Nutrient Density of Black Cherries
With their rich supply of vitamin C, potassium, manganese and other vital nutrients, black cherries offer plenty of nutritious bang for your buck at under 100 calories per serving. Their phytonutrient content is also off the charts.
Tart cherries, including black cherries, have among the highest antioxidant levels of common fruits and vegetables. Their anthocyanins and other compounds provide powerful anti-inflammatory benefits.
Fiber Content of Black Cherries
A one cup serving of black cherries provides three grams of dietary fiber, mostly insoluble fiber with some soluble. While not extremely high, this amount can contribute to your recommended daily intake.
Fiber slows digestion to prevent blood sugar spikes. It also softens stool and promotes regularity. Black cherry fiber feeds healthy gut bacteria as well.
The Many Health Benefits of Black Cherries
Beyond their pleasantly tart flavor, black cherries offer many perks for health and disease prevention. Science shows they may help:
- Reduce inflammation
- Lower risk for heart disease and diabetes
- Alleviate arthritis and gout symptoms
- Improve sleep quality
- Enhance exercise recovery
- Support healthy aging
Let’s explore the research behind these promising health benefits of black cherries.
Powerful Anti-Inflammatory Effects
Chronic inflammation drives most major diseases, from heart disease to diabetes, arthritis, dementia and cancer. Black cherries contain powerful anti-inflammatory compounds that combat this process on multiple fronts.
Anthocyanins give black cherries their dark pigment and rank among the most potent antioxidants. They quench inflammatory free radicals and inhibit enzymes like COX-2 that drive inflammation.
Other anti-inflammatory phytonutrients in black cherries include hydroxycinnamic acid, quercetin, and kaempferol. These compounds target cellular processes that propagate chronic inflammation.
May Reduce Risk of Obesity, Diabetes and Heart Disease
With potent anti-inflammatory and antioxidant capacities, black cherries may help prevent today’s most prevalent chronic diseases. Their unique nutrients target numerous risk factors.
In particular, black cherry phytonutrients improve insulin resistance, blood sugar regulation, cholesterol levels, and blood pressure - key markers for metabolic syndrome. The anthocyanins protect blood vessel health as well.
Animal studies reveal black cherry supplementation prevents weight gain, body fat accumulation, and poorly regulated blood sugar - all factors underlying heart disease and diabetes development.
Relieves Gout and Arthritis Symptoms
Buildup of uric acid crystals in joints triggers the painful inflammation of gout. The anthocyanins in black cherries are highly effective at blocking enzymes involved in uric acid production.
Multiple studies show consuming black cherry juice or extracts significantly reduces uric acid levels and inflammation in gout patients.
The anti-inflammatory nutrients in black cherries may also help ease joint pain from osteoarthritis and rheumatoid arthritis. Many arthritis sufferers report symptom relief from drinking tart cherry juice daily.
Boosts Exercise Recovery
With their anti-inflammatory and antioxidant powers, black cherries are a perfect post-workout recovery food. Active people use tart cherry juice or supplements to reduce muscle soreness, speed muscle repair, and improve endurance.
In one study, marathon runners drinking cherry juice twice daily for seven days before a race experienced less muscle damage and soreness afterwards than the placebo group.
May Improve Sleep Quality
Drinking tart cherry juice increases levels of melatonin, the body’s sleep-regulating hormone. In several studies, tart cherry supplementation improved sleep duration and quality in adults with insomnia.
The natural melatonin in black cherries may promote sounder sleep. Their carbohydrate content also triggers tryptophan release, which the body uses to produce melatonin.
Supports Healthy Aging
From immune function and eyesight to memory and mobility, black cherries’ nutrient profile benefits almost every facet of the aging process. Their robust anti-inflammatory powers are key.
The anthocyanins protect cell health and delay aging at the molecular level. And cherry extracts have been shown to extends lifespan in animal studies.
Choosing the Best Black Cherries
To enjoy the full nutrition and flavor benefits of black cherries, follow these shopping and storage tips:
Buy Fresh, In-Season Cherries
Look for plump, firm fresh black cherries during their summer peak season. Avoid shriveled or leaking cherries.
Check Growing Region
In the U.S., top black cherry producing states include Michigan, Wisconsin, Washington and Oregon. Buy local when possible.
Store Properly
Keep fresh black cherries refrigerated and use within three to five days for best flavor and nutrition. Or freeze for use in smoothies.
Try Dried, Frozen, Canned or Juiced Cherries
Out of season, opt for unsweetened frozen, dried, canned or juiced black cherries. Look for pure juice with no added sugars.
Drink Tart Cherry Juice
For anti-inflammatory benefits, drink an 8 oz glass of tart cherry juice like Cheribundi daily. Or try concentrate diluted with water.
Possible Downsides of Black Cherries
Black cherries are safe for most people, but there are some potential drawbacks to consider:
- Pesticide exposure if conventionally grown
- High sugar content if eating large amounts
- Possible food-drug interactions
- Allergy risk
- Candying destroys nutritional value
- Contains oxalates, problematic for some people
Those with diabetes should enjoy black cherries and tart cherry juice in moderation due to their carb content. Anyone on medications or with health conditions should check with a doctor first.
How to Enjoy Black Cherries
Reap the nutritional benefits of black cherries while satisfying your taste buds with these serving ideas:
- Add fresh cherries to yogurt, cottage cheese, oatmeal or salads
- Freeze and blend into smoothies
- Make cherry chia pudding or cherry nice cream
- Pit and eat as a sweet, low-calorie snack
- Simmer into compotes, sauces or chutneys
- Mix with herbs, balsamic and olive oil for a salad topper
- Roast lightly drizzled with honey and spices
- Poach in red wine or fruit juice for a dessert sauce
- Juice them for a workout recovery drink
Black Cherries Offer a Nutrition Bargain for Few Calories
At just under 100 calories per serving, fresh black cherries provide an abundance of nutrition for their calorie cost. With their unique anthocyanins and other compounds, black cherries deliver anti-inflammatory power that may cut risk for diabetes, heart disease, cancer, arthritis and other chronic conditions.
Count them as a smart addition to your diet if you have the condition to limit sugar intake. Just keep portions in check and opt for unsweetened frozen, dried or juiced black cherries out of season for continuous nutrition and health benefits.
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.
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