Carbs in Cherries: Nutrition Facts, Health Benefits and Concerns

An In-Depth Look at Carbs in Cherries

Cherries are a beloved summer fruit, known for their sweet flavor and vibrant color. But how many carbs are actually in a serving of cherries? Keep reading to learn everything you need to know about the carbohydrate content of cherries.

What are Cherries?

Cherries are stone fruits that grow on cherry trees. There are two main types of cherries - sweet cherries (Prunus avium) and sour cherries (Prunus cerasus). Sweet cherries are usually eaten fresh, while sour cherries are primarily used in cooking, baking, and preserving.

Cherries originated in Europe and western Asia. Top producers today include Turkey, United States, Iran, Russia, and Uzbekistan. In the U.S., most cherries are grown in Washington state, California, Oregon, Wisconsin, and Michigan.

Cherries contain powerful antioxidants called anthocyanins that give them their bright color. Anthocyanins have been linked to health benefits like reduced inflammation, lower risk of heart disease, and anti-cancer effects.

Nutritional Value of Cherries

Cherries are highly nutritious, packing numerous vitamins, minerals, and beneficial plant compounds into each serving. Here is an overview of the nutrients found in 1 cup (154grams) of sweet cherries with pits:

• Calories: 97
• Carbs: 25grams
• Fiber: 3grams
• Protein: 2grams
• Vitamin C: 18% of the Daily Value (DV)
• Potassium: 12% of the DV
• Copper: 15% of the DV
• Vitamin A: 2% of the DV
• Magnesium: 5% of the DV

Cherries also contain polyphenol antioxidants like anthocyanins, quercetin, catechins, chlorogenic acid, and rutin.

Carb Count in Cherries

The main macronutrient found in cherries is carbohydrates. One cup of sweet cherries contains about 25grams of carbs.

However, a serving of cherries also provides 3grams of fiber, which your body does not digest. Subtracting the fiber leaves you with a net carb count of 22grams.

The glycemic index (GI) of cherries is estimated to be 22, which is considered low. This means that cherries should not lead to big spikes in blood sugar levels.

Sour cherries contain slightly more carbs than sweet cherries - around 29grams of total carbs and 20grams of net carbs per cup.

Carbs in 10 Cherries

Wondering how many carbs are in just a handful of cherries? Here's a breakdown:

• 10 sweet cherries = 11 grams total carbs, 10 grams net carbs
• 10 sour cherries = 13.5 grams total carbs, 12 grams net carbs

As you can see, a 10 cherry serving provides about 1 gram of fiber, so the total and net carb counts are very close.

Are Cherries Keto Friendly?

The ketogenic diet involves strictly limiting carb intake, usually to less than 50grams per day. This puts most high carb fruits off limits.

While cherries are relatively low carb as far as fruits go, a one cup serving may contain too many carbs to fit into a keto eating plan.

However, you may be able to incorporate smaller portions of cherries into a keto diet. A serving of 10 cherries provides about 10grams net carbs, so can potentially fit into a daily allotment.

Are Cherries Good for Diabetics?

Cherries have a low glycemic index, meaning they do not rapidly spike blood sugar levels. Their potential benefits for diabetics include:

• Low GI of 22
• High fiber slows sugar absorption
• Contain anthocyanins that may improve insulin sensitivity

One study in 15 people found that eating cherries significantly decreased insulin levels after meals compared to a control group.

Additionally, cherry anthocyanins have been shown to boost insulin production by pancreatic cells in test tube studies.

While these findings are promising, more research is needed on the effects of cherries on blood sugar management in humans.

Health Benefits of Cherries

Beyond their carb and calorie content, cherries offer an array of potential health benefits. Some research-backed ways cherries may improve health include:

• Reduced inflammation: Cherries contain polyphenols that may lower inflammation. Their anti-inflammatory properties may help with pain, arthritis, gout, exercise recovery, and disease prevention.
• Improved sleep: Tart cherry juice has been linked to slight improvements in sleep duration and quality, which may be due to its melatonin content.
• Lower heart disease risk: Compounds in cherries may decrease cholesterol levels, lower blood pressure, and prevent atherosclerosis (plaque buildup in arteries).
• Cancer prevention: Certain polyphenols isolated from cherries have been shown to reduce cancer cell proliferation in studies. More research is needed.
• Reduced muscle damage: There's some evidence that drinking tart cherry juice around exercise may minimize muscle soreness and strength loss.

Overall, early research suggests cherries may offer unique health-protective effects. However, human studies are limited, so more are needed.

Downsides of Cherries

Cherries are generally considered a healthy fruit with minimal risks. However, some downsides to keep in mind include:

• May interact with certain medications, including blood thinners
• Contain fructose, which may be a concern for people with fructose intolerance
• Possible pesticide residues unless organic
• High carb for people on a very low carb or ketogenic diet

It's also possible to be allergic to cherries. Symptoms may include itching, swelling, and trouble breathing.

Outside of these concerns, cherries can be safely enjoyed as part of a healthy, balanced diet for most people.

Ways to Eat Cherries

There are endless ways to enjoy fresh cherries when they are in season during the summer months:

• Eat them on their own as a snack or dessert
• Add them to fruit salads
• Use them in pancakes, muffins, pies, tarts, and other baked goods
• Blend them into smoothies
• Top oatmeal or yogurt with fresh cherries

Dried cherries are also widely available year-round. They make great additions to trail mixes, cereal, salads, and more.

Cherry juice is another popular option, offering convenience and concentrated nutrition and antioxidants. Tart cherry juice in particular may provide exercise performance and recovery benefits.

The Bottom Line

Cherries are nutritious, low glycemic fruits that provide fiber, vitamin C, potassium, and beneficial plant compounds. While their carb content may be too high for keto diets, cherries can fit into diabetes-friendly and low-carb eating plans in moderation.

Enjoy cherries as part of a healthy diet and lifestyle to take advantage of their unique health benefits.

In summary, a 10 cherry portion provides around 10grams net carbs, making it a smart occasional treat for most carb-conscious eaters. Savor the delicious taste and nutrition of cherries over the summer months when they are in peak season.

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.