Cherry Turnover Calories and Nutrition Facts

Cherry turnovers are a classic pastry that makes a delicious portable dessert or breakfast treat. With a flaky exterior and tart cherry filling, they can definitely satisfy a sweet craving. But are cherry turnovers a healthy choice or diet disaster? Let's take a closer look at the cherry turnover calories and nutrition facts.

Calories in Cherry Turnovers

The calories in a cherry turnover can vary widely depending on the size and specific ingredients used. On average, a single 3-inch cherry turnover contains around 200-300 calories.

For comparison, here are the nutrition facts for some popular cherry turnover brands:

Kellogg's Cherry Turnover Pastry - 280 calories
Pillsbury Toaster Strudel - 190 calories
Walmart Bakery Cherry Turnover - 350 calories
Hostess Cherry Fruit Pie - 250 calories

As you can see, calories range from 190-350 per pastry depending on the brand. Larger turnovers with more pastry crust tend to be higher in calories.

Nutrition Facts

Aside from calories, here is the full nutrition breakdown for a typical cherry turnover:

Total Fat: 12g
Saturated Fat: 5g
Trans Fat: 1g
Cholesterol: 15mg
Sodium: 200mg
Total Carbohydrates: 34g
Dietary Fiber: 1g
Sugars: 13g
Protein: 3g

As you can see, the main nutrients in cherry turnovers are carbs and fat. The pastry crust contributes most of the fat, while the filling provides carbs and sugar.

High in Sugar and Fat

Two things that make cherry turnovers less healthy are the high sugar and saturated fat contents.

A single turnover can contain up to 26g or more of total sugars, which is a significant amount. The cherry filling itself is high in natural sugar, but many brands also add high fructose corn syrup or other added sweeteners.

The pastry crust and oils used in frying also add a lot of saturated fat. As much as 25-30% of the calories in a cherry turnover can come from saturated fat.

Together, the high sugar and saturated fat contents make cherry turnovers more of an occasional treat than a daily breakfast choice if watching your health.

Low Fiber

Fiber is one nutrient that is lacking in most commercial cherry turnovers. They contain only 1-3 grams of fiber per serving. This can lead to blood sugar spikes after eating them.

Choosing turnovers made with whole wheat crust can help add more filling fiber. Or, enjoy your turnover along with fruit, oatmeal, or other high fiber foods to help regulate digestion.

Low Protein

Cherry turnovers are also not a great source of protein. A single pastry only provides about 3 grams of protein on average.

To make your turnover more balanced and nutrient-rich, enjoy it with a glass of milk or Greek yogurt on the side. This boosts the protein significantly to fill you up.

Healthier Cherry Turnover Options

While traditional cherry turnovers may not be the healthiest choice, there are some simple ways to make them better for you by swapping just a few key ingredients:

Use Healthy Oils

Most commercial cherry turnovers are deep fried in unhealthy oils like partially hydrogenated vegetable oil. Baking your turnovers instead of frying can reduce fat and calories.

When baking, choose healthier oils like avocado, olive, or coconut oil. Or use softened butter in moderation. This provides richness with less saturated fat than shortening or lard.

Reduce Added Sugars

Look for turnovers made without high fructose corn syrup or other added sweeteners. Or make your own using unsweetened cherry pie filling and add just a touch of honey, maple syrup, or stevia to lightly sweeten if needed.

Use Whole Grains

Opt for whole wheat or oat-based crusts over refined white flour. This adds important fiber and nutrients like B vitamins, iron, and magnesium.

Add Nuts or Seeds

Nuts like almonds, walnuts, or pecans can add protein, healthy fats, and crunch to turnover crust. Chia or flax seeds also boost nutrition.

Portion Control

Keep portions small by choosing mini or bite-sized turnovers over full-sized versions. This lets you enjoy the flavor while keeping calories under control.

Add Protein

Top your turnover with a dollop of Greek yogurt or side of cottage cheese for a protein boost that fills you up.

Healthy Homemade Cherry Turnover Recipe

Making cherry turnovers at home is straightforward. This recipe minimizes added sugar and uses olive oil for a healthier take:

Ingredients

1 sheet puff pastry, thawed
1 can cherry pie filling
1 tbsp honey or maple syrup (optional)
1 egg, beaten
2 tbsp olive oil

Instructions

Preheat oven to 400F. Line a baking sheet with parchment.
Unroll the puff pastry sheet and cut out circles using a round cookie cutter or upside down cup.
Place 1-2 tbsp pie filling in center of each pastry round. If desired, drizzle with a tiny bit of honey or maple syrup to lightly sweeten.
Brush edges of pastry with beaten egg. Fold pastry over filling to form a half-moon and press edges with a fork to seal.
Brush tops with olive oil. Use a toothpick to poke a couple steam vents.
Bake for 15 minutes until golden brown. Let cool slightly before serving.

This makes a healthier version with less saturated fat than frying. Feel free to get creative with different filling combinations too!

Tips for Enjoying Cherry Turnovers

Here are some final tips to keep in mind for enjoying cherry turnovers in a balanced way while still keeping nutrition in check:

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Split a turnover in half to get two servings and halve the calories. This makes portion control easier.

Balance Your Meal

Don't eat a turnover by itself. Pair it with protein, fiber-rich fruits and veggies, and healthy fats for more balanced nutrition.

Watch Your Portions

It's easy to overindulge on pastries. Stick to a single turnover and savor it by eating slowly.

Make It an Occasional Treat

Cherry turnovers shouldn't be an everyday breakfast choice. Enjoy them in moderation as an occasional indulgence.

Read the Label

Compare brands and choose turnovers with less sugar and healthier oils when possible.

Stay Active

Balance out turnover calories by staying active with regular exercise. A brisk walk can help burn extra calories.

The Bottom Line

Cherry turnovers can make a tasty portable breakfast or snack. But the high sugar and saturated fat contents mean they should be enjoyed in moderation. Stick to a single small serving, read nutrition labels to choose healthier brands, and balance out the calories with more nutritious foods for your best bet if you want to enjoy cherry turnovers as part of an overall healthy diet.

FAQs

Are cherry turnovers healthier than apple turnovers?

Cherry and apple turnovers have a similar calorie and nutrient profile. The main differences are that cherry turnovers contain more natural sugar, while apple turnovers often have more added sugar. Both can be enjoyed in moderation.

Can you make cherry turnovers gluten-free?

Yes, you can make gluten-free cherry turnovers by using gluten-free puff pastry or pie dough. Just substitute the regular crust for a gluten-free version.

Do cherry turnovers have trans fat?

Store-bought cherry turnovers fried in hydrogenated oils can contain small amounts of trans fat. To avoid trans fats, choose turnovers baked with healthier oils or make your own at home.

Are cherry turnovers vegan?

Most cherry turnovers are not vegan because they contain dairy and eggs. However, you can find or make vegan versions using plant-based milk and egg replacers in the dough.

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.