All You Need to Know About Cherries and Calories - Benefits, Nutrition, Recipes

An In-Depth Look at Cherries and Their Calories

Cherries are one of the most popular and beloved fruits, especially during the summer months. Their sweet, tart flavor makes them an irresistible snack or dessert topping. But many people wonder - just how many calories are in cherries?

In this comprehensive guide, we'll take an in-depth look at everything you need to know about cherries and their calories. We'll cover how many calories are in different serving sizes of cherries, how cherries fit into a healthy diet, the nutritional benefits of cherries, and much more.

Calories in Cherries

First, let's establish the basics on calories in cherries. Here are some key facts about the calorie content of fresh cherries:

• 1 cup (154g) of pitted sweet cherries contains 87 calories
• 1 cup (151g) of sweet cherries with pits contains 90 calories
• 1 cup (155g) of sour cherries contains 97 calories
• 10 medium-sized sweet cherries contain about 70 calories
• 10 average-sized cherries contain about 63 calories

As you can see, cherry calories range from 63 for 10 cherries to 97 for a full cup of sour cherries. The calorie difference depends on whether the cherries are sweet or tart, if the pits are included, and the exact serving size in grams.

Calories in Different Cherry Varieties

There are over 50 different varieties of cherries, each with slightly different nutrients and calorie contents. Some of the most common cherry varieties include:

• Bing cherries (sweet) - 63 calories in 10 cherries, 90 calories in 1 cup (138g)
• Rainier cherries (sweet) - 65 calories in 10 cherries, 95 calories in 1 cup (150g)
• Queen Anne cherries (sweet) - 62 calories in 10 cherries, 87 calories in 1 cup (152g)
• Brooks cherries (sweet) - 66 calories in 10 cherries, 91 calories in 1 cup (145g)
• Sweetheart cherries (sweet) - 60 calories in 10 cherries, 84 calories in 1 cup (150g)
• Tulare cherries (sweet) - 68 calories in 10 cherries, 96 calories in 1 cup (147g)
• Montmorency cherries (tart) - 70 calories in 10 cherries, 97 calories in 1 cup (155g)
• Balaton cherries (tart) - 72 calories in 10 cherries, 99 calories in 1 cup (158g)

As you can see, sweet cherries contain 60-68 calories per 10 cherries on average. Tart cherries are slightly more caloric at 70-72 calories for 10 cherries. Serving size and density impact the exact numbers as well.

Cherry Nutritional Values

Cherries are low in calories but packed with nutrients. Here is the nutrition breakdown for 1 cup (154g) of sweet cherries pitted:

• 87 calories
• 0.5 g fat
• 22 g carbs
• 2 g fiber
• 18 g sugar
• 1 g protein
• 9% DV vitamin C
• 2% DV calcium
• 2% DV iron

Cherries provide vitamin C, calcium, iron, and potassium. They are also high in antioxidants called anthocyanins which give cherries their rich red color. Tart cherries contain even more anthocyanins than sweet varieties.

Benefits of Cherries

Eating cherries provides many excellent health benefits:

• Anti-inflammatory effects - Anthocyanins in cherries help reduce inflammation
• Reduce muscle soreness - Multiple studies show tart cherry juice can reduce muscle pain and soreness after exercise
• Improve heart health - The nutrients in cherries promote healthy cholesterol and lower blood pressure
• Aid sleep - Melatonin in cherries helps regulate circadian rhythm and improve sleep quality
• Boost immunity - Vitamin C in cherries supports immune defense
• Alleviate arthritis - The anthocyanins in cherries can reduce arthritis pain and joint inflammation

Due to their diverse range of vitamins, minerals, antioxidants and plant compounds, cherries deliver a multitude of health benefits despite being low in calories.

Cherries for Weight Loss

Cherries can be a smart addition to a weight loss diet. A 1 cup serving has less than 100 calories, making them a low-calorie, high-fiber fruit option. Since cherries are sweet, they can help satisfy a sweet tooth.

The fiber in cherries also promotes feelings of fullness to help reduce overeating. And tart cherries may help reduce belly fat accumulation. One study had overweights adults drink tart cherry juice for 12 weeks. The tart cherry juice group reduced waist circumference and belly fat versus a control group.

Are Cherries High in Sugar?

Cherries do contain natural sugar, with about 18 grams of sugar per cup. However, the total glycemic load of cherries is estimated to be between 3-5, which is considered very low. This means cherries do not spike blood sugar levels much despite having inherent sugar.

The fiber, vitamins, minerals, and antioxidants in cherries also help slow down the rate of sugar absorption. This results in a relatively steady release of sugar into the bloodstream.

So while cherries have some natural sugars, their overall effect on blood sugar is minimal. Those with diabetes can still incorporate cherries into a healthy diet in moderation and with portion control.

Healthiest Ways to Eat Cherries

What are some healthy ways to enjoy cherries so you can reap their nutritional benefits?

• Enjoy a small handful as a snack
• Mix into plain Greek yogurt with chia seeds
• Blend into a post-workout smoothie
• Make homemade cherry sauce for desserts
• Cook with cherries instead of sugary toppings on oats or pancakes
• Roast cherries with chicken or fish dishes
• Mix into overnight oats
• Add to cottage cheese

You can also drink tart cherry juice to amplify the anti-inflammatory effects. Just be sure to get unsweetened varieties without added sugars.

Potential Downsides of Cherries

Cherries are healthy for most people, but there are some potential drawbacks to consider:

• Pesticide residue - Cherries are on the EWG Dirty Dozen list for high pesticide residue. Opt for organic when possible.
• Contains sorbitol - Cherries naturally have sorbitol, a sugar alcohol that can cause GI distress if eaten in large amounts.
• High FODMAP - Cherries contain sugars that may irritate IBS. Portion control recommended for sensitive digestion.
• Oxalates - Cherries have medium oxalate levels, so excessive intake could contribute to kidney stone risk.

Overall, cherries can be enjoyed by most people. Those with IBS, digestive issues or kidney problems may just want to watch portion sizes.

Cherry Varieties

There are two main types of cherries - sweet and tart. Within these types, there are over 50 different cherry cultivars. Here is an overview of some of the most common cherry varieties:

Sweet Cherry Varieties

Popular sweet cherry options include:

• Bing - Very popular. Deep red color, firm, juicy, sweet. Great for eating fresh.
• Rainier - Yellow with pink blush. Very sweet with low acidity. Best for eating fresh.
• Brooks - Dark red, tender, mildy sweet flavor. Good for canning or freezing too.
• Sweetheart - Smaller heart shaped cherry, bright red. Very sweet flavor perfect for snacking.
• Lambert - Dark red, large, firm and meaty texture. Tart-sweet flavor.
• Utah Giant - Very large cherry, bright red. Sweet complex flavor.

Sweet cherries range from deep red colors to yellow-blushed hues. The flavor can vary from candy-sweet to mildly tart-sweet. Texture also ranges from tender and bursting to firm and meaty.

Tart Cherry Varieties

Popular tart cherry types include:

• Montmorency - The most popular tart cherry. Bright red, sour flavor, perfect for pies and tarts.
• Balaton - Dark red skin, meaty flesh. More disease resistant. Commonly dried or juiced.
• Danube - Maroon colored, small, soft and juicy. Mildly tart flavor good for baking.
• Meteor - Firm fleshed crimson cherry. Moderately tart, nice balance of sweet and sour.
• Northstar - Red exterior with yellow interior. Low acidity and mild sweet-tart taste.

Tart cherries have bright sour flavors ranging from lip-puckering sour to mildly tart. They hold their shape well when cooked and are perfect for pies, jams, and sauces.

Selecting and Storing Cherries

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

• Look for cherries that are plump and firm with shiny, taut skin.
• Avoid cherries with signs of bruising, leaking juices, or mold.
• Sweet cherries should have deep, vivid red colors.
• Tart cherries can range from red to almost black.
• Try to buy local cherries in season for best flavor.
• If imported, look for cherries from Chile or New Zealand for best quality.

To store fresh cherries:

• Keep refrigerated in a loosely closed container or bag.
• Try not to wash them until ready to eat to prevent moisture loss.
• Consume within 3-5 days for sweet cherries, 5-7 days for tart.
• Wash just before eating.
• Cherries can also be pitted, frozen, and stored for 6-12 months.

With proper storage, fresh cherries will retain their nutrients, texture, and delicious taste.

Uses for Cherries

Beyond snacking on fresh cherries, there are endless ways to use them:

• Pies - Classic cherry pie with lattice top crust
• Tarts - Mini cherry galettes or crostata
• Cakes - Black forest cake, cherry cheesecake, cherry cupcakes
• Cookies - Cherry chocolate chip cookies, thumbprint cookies
• Crisps and Cobblers - Easy cherry crumble
• Sauces - Sweet cherry compote, savory cherry sauce for meats
• Salads - Spinach salad with fresh cherries, goat cheese and cherry vinaigrette
• Smoothies - Add frozen cherries to smoothies
• Overnight oats - Mix in fresh or dried cherries
• Yogurt parfait - Layer yogurt with granola and cherries

Cherries pair wonderfully with both sweet and savory flavors like chocolate, vanilla, cinnamon, ginger, pork, chicken, and more. Get creative with how you use fresh cherries!

Cherry Recipes

Here are some delicious ways to use cherries in your recipes:

Marinated Chicken & Cherry Salad

Ingredients:

• 1 pound chicken breasts
• 1 cup pitted cherries
• 1 chopped shallot
• 1 T balsamic vinegar
• 2 T olive oil
• 5 oz mixed greens
• 1/4 cup chopped walnuts
• 1 oz crumbled goat cheese

Instructions:

1. Marinate chicken in half the cherries, shallot, vinegar, and 1 T olive oil. Grill until cooked through, then slice.
2. Toss greens with remaining cherries, olive oil, walnuts, and goat cheese.
3. Top salads with sliced chicken and serve.

Cherry Sorbet

Ingredients:

• 1 pound frozen pitted cherries
• 1/3 cup sugar
• 1 T lemon juice

Instructions:

1. Pure cherries, sugar, and lemon juice in a blender or food processor until smooth.
2. Churn in an ice cream maker according to manufacturer instructions.
3. Serve cherry sorbet on its own or topped with chocolate shavings.

Cherry Danish Braid

Ingredients:

• 1 package puff pastry, thawed
• 1 (8 oz) pkg cream cheese, softened
• 1/4 cup sugar
• 1 egg
• 1 tsp vanilla
• 1 cup pitted cherries

Instructions:

1. Preheat oven to 400F. Roll out pastry into a large rectangle. Mix together cream cheese, sugar, egg, and vanilla.
2. Spread filling down center of pastry. Top with cherries. Make cuts along both sides then braid pastry over filling.
3. Brush with egg wash. Bake 30 min until golden brown. Let cool 15 min then serve.

The Takeaway

Cherries are a true superfood - they are low in calories but packed with vitamins, minerals, antioxidants and plant compounds that deliver major health benefits. Just 10 cherries contain only 63 calories, making them a smart snack or addition to recipes.

The many varieties of cherries range in color, size, texture, and flavor. Try them fresh as a healthy treat, or use them in both sweet and savory dishes. With proper storage, fresh cherries can last up to a week in the refrigerator.

So next time you see fresh cherries in season at your local market, load up on these ruby red superfoods. Your body will thank you!

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.