All About Cherries: Nutrition Facts, Health Benefits, Varieties, and Tips

The Nutritional Benefits of Cherries

Cherries are a beloved summer fruit packed with nutrition. Available fresh, frozen, canned, and dried, there are many ways to enjoy their sweet, tart flavor. But how many calories are actually in cherries? And what benefits do they offer?

Keep reading to learn all about the calories, nutrition facts, health benefits, and tips for enjoying cherries!

Calorie and Macronutrient Profile of Cherries

One cup (154 grams) of raw, pitted cherries contains:

• 87 calories
• 0 grams fat
• 22 grams carbs
• 2 grams protein
• 3 grams fiber

Cherries have a relatively low calorie density, meaning they provide few calories relative to their serving size. Their calories come mainly from carbohydrates in the form of natural sugars.

Cherries contain no fat and minimal protein. They're also packed with fiber, providing 12% of the daily value per serving.

Calories in Frozen Cherries vs. Fresh Cherries

How do the calories in frozen cherries compare to fresh? Let's take a look:

• 1 cup frozen pitted sweet cherries: 87 calories
• 1 cup fresh pitted sweet cherries: 87 calories

Frozen and fresh cherries contain the exact same number of calories per serving. Freezing cherries does not impact their calorie content.

However, note that frozen cherries may have added sugar. Always check the ingredient list and nutrition facts to be sure.

Calories in Dried Cherries

Since drying removes the cherry's water content, dried cherries contain significantly more calories ounce for ounce compared to fresh cherries.

Here are the nutrition facts for 14 cup or 1.25 ounces of dried, sweetened cherries:

• 130 calories
• 0 grams fat
• 34 grams carbs
• 1 gram protein
• 2 grams fiber

Be mindful of portion sizes when snacking on dried cherries, as their calories add up quickly.

Calories in Cherry Juice

Enjoy the flavor and nutrition of cherries in liquid form with cherry juice. An 8-ounce glass provides:

• 130 calories
• 0 grams fat
• 34 grams carbs
• 0 grams protein

Tart cherry juice is slightly lower in calories, providing around 100 calories per cup.

Nutritional Benefits of Cherries

Cherries arent just delicious theyre also good for you. Here are some of the top health benefits of cherries:

High in Antioxidants

Cherries contain beneficial plant compounds like anthocyanins, which give cherries their bright red color. Anthocyanins are antioxidants that help fight cellular damage from free radicals.

Research suggests anthocyanins may have anti-inflammatory, anticancer, and heart-protective effects.

May Support Heart Health

The anthocyanins and other plant compounds in cherries may benefit heart health in several ways:

• Lower blood pressure
• Reduce cholesterol levels
• Prevent LDL cholesterol from oxidizing and forming plaque in arteries
• Improve arterial function

Some studies show cherry juice may reduce certain blood markers of inflammation linked to heart disease.

May Reduce Muscle Soreness and Damage

Tart cherry juice is a popular supplement among athletes, as research indicates it may:

• Reduce exercise-induced muscle pain and damage
• Decrease muscle soreness post-workout
• Speed muscle recovery

Compounds like anthocyanins appear to have anti-inflammatory and antioxidant effects that benefit muscle function.

May Improve Arthritis Symptoms

Tart cherry juice is a natural remedy sometimes used to treat arthritis symptoms like pain and stiffness. Its anti-inflammatory plant compounds may decrease inflammatory markers.

Some studies find tart cherry juice may reduce osteoarthritis pain and improve grip strength.

May Improve Sleep Quality

Tart cherry juice contains melatonin, a hormone that helps regulate the sleep-wake cycle. Drinking it may:

• Increase total sleep time
• Improve sleep efficiency
• Increase time in rapid eye movement (REM) sleep

Tart cherry juice may promote better sleep, especially in those with insomnia.

High in Vitamin C

Cherries are a good source of vitamin C, an essential antioxidant. One serving provides:

• Sweet cherries: 16% of the daily value (DV)
• Tart cherries: 18% DV

Vitamin C promotes a healthy immune system, iron absorption, and collagen production.

Good Source of Vitamin A

Cherries also contain vitamin A. One cup provides 58% of the DV for this important vision and immune-supporting nutrient.

Contains Potassium

Cherries offer around 250350 mg of potassium per serving. Potassium supports heart health, fluid balance, and muscle and nerve function.

Types of Cherries

There are two main varieties of cherries sweet cherries and tart cherries. Heres how to tell them apart:

Sweet Cherries

• Flavor: Sweet and juicy
• Best uses: Snacking, salads, baking, sauces
• Common varieties: Bing, Rainier, Lambert

Tart Cherries

• Flavor: Sour and tangy
• Best uses: Cooking, baking, juicing
• Common varieties: Montmorency, Balaton, Maraschino

Healthiest Ways to Eat Cherries

Here are some nutritious ways to enjoy cherries:

Raw

Fresh cherries are a healthy snack or salad topper. For mess-free snacking, try pitting and freezing them first.

Frozen

Frozen cherries retain nutrients well. Use them in smoothies or defrost and eat as a sweet treat.

Dried

Dried cherries make an on-the-go snack. Look for unsweetened varieties without added sugars.

Canned

Canned cherries are great for recipes. Opt for cans without added sugars.

Juice

100% pure tart cherry juice provides concentrated nutrition and antioxidants.

Smoothies

Blend cherries into smoothies with yogurt or milk for a nutrition and protein boost.

Oatmeal Topping

Fresh or dried cherries pair perfectly with oatmeal.

Salads

Toss cherry halves into fruit,

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.