An In-Depth Look at the Carb Content of Cherries
Cherries are one of the most beloved fruits, known for their sweet taste and versatility in recipes. But how many carbs are actually in a serving of cherries? If you're following a low-carb diet like keto, you may be wondering if you can still enjoy cherries in moderation.
In this article, we'll take an in-depth look at the carb content of cherries, specifically in a serving of 10 cherries. We'll cover how many carbs are in raw cherries versus dried cherries, tips for integrating cherries into a low-carb lifestyle, and the many potential health benefits of eating cherries.
Carbohydrates in Cherries
First, let's examine the macronutrients in cherries. One cup of raw, sweet cherries (with pits) contains:
- Calories: 87
- Net carbs: 12.2g
- Fiber: 2.1g
- Sugar: 10.1g
As you can see, one cup of raw cherries has a moderate amount of carbohydrates. The total carbohydrate content is 14.3g, however 2.1g come from fiber. Fiber does not raise blood sugar levels or require insulin to process, so we can subtract it from the total carb content.
This leaves us with 12.2g of net digestible carbs, which mainly come from natural fruit sugars. Now let's scale this down to a 10 cherry serving.
Carbs in 10 Cherries
The average cherry weighs about 4 grams. This means 10 cherries would be about 40 grams or around 1/3 cup of cherries.
By doing some math, we can estimate that 1/3 cup or 10 cherries contains approximately:
- Calories: 29
- Total carbs: 4.8g
- Fiber: 0.7g
- Sugar: 3.4g
- Net carbs: 4.1g
As you can see, a 10 cherry serving contains just 4.1g net carbohydrates. This is a relatively low amount of carbs for a sweet and nutrient-packed fruit.
Carbs in Dried Cherries vs Raw Cherries
What about dried cherries? Here are the macros for a 1/4 cup or 40 gram serving of dried, sweetened cherries:
- Calories: 129
- Total carbs: 32g
- Fiber: 3g
- Sugar: 24g
- Net carbs: 29g
Due to the dehydration process, dried cherries contain significantly more carbs than fresh cherries, coming in at 29g of net carbs per serving. The amounts of fiber and sugar are also amplified. This is important to keep in mind if you're tracking your macros.
Ways to Fit Cherries Into a Low-Carb Lifestyle
Thanks to their lower net carb content when fresh, cherries can definitely fit into a low-carb diet when consumed in moderation. Here are some tips for enjoying cherries on a carb-conscious diet:
- Enjoy a 10 cherry snack
- Add 20-30 cherries to a salad
- Mix chopped cherries into plain Greek yogurt
- Make chia pudding with cherries
- Blend cherries into a smoothie or protein shake
- Make roasted pork tenderloin with a cherry sauce
- Mix fresh cherries into cottage cheese
When it comes to dried cherries, you'll want to keep portion sizes very small, around 1-2 tablespoons max per serving.
Nutrition Benefits of Cherries
Cherries provide an impressive array of vitamins, minerals and antioxidants. Here are some of the top nutrients found in about 1 cup (154g) of sweet cherries:
- 87 calories
- 0g fat
- 223mg potassium
- 25mg vitamin C
- 12mcg folate
- 0.5mg manganese
- 14mcg copper
- 12mg magnesium
- 181mg anthocyanins
Cherries contain antioxidants like anthocyanins, quercetin and catechins. Research shows anthocyanins support heart health, cognition, exercise recovery, and healthy aging.
The potassium in cherries promotes healthy blood pressure. Vitamin C supports immune function and iron absorption, while copper aids energy production.
Cherries are also a good source of magnesium, which relaxes muscles, improves sleep quality, and regulates nerves and blood sugar levels. Their moderate fiber content also promotes good digestion.
Health Benefits of Eating Cherries
Beyond their nutritional content, studies reveal that eating cherries may provide some surprising health benefits:
May Reduce Inflammation
Tart cherry juice is linked to reduced markers of inflammation, especially after exercise. Studies suggest it may support faster muscle recovery and ease joint pain in osteoarthritis patients.
May Improve Heart Health
Compounds in cherries like anthocyanins and quercetin possess antioxidant and anti-inflammatory effects that support cardiovascular function. Cherries may decrease cholesterol levels and blood pressure.
May Improve Memory and Cognition
Higher anthocyanin intake is associated with improved cognition and memory, especially in older adults. The anthocyanins in cherries may protect brain cells and reduce oxidative damage.
May Support Diabetes Management
Despite their natural sugars, some studies indicate cherries may actually lower blood sugar levels and insulin resistance. However more research is needed on this.
May Promote Better Sleep
Cherries contain melatonin, a hormone that regulates the sleep-wake cycle. Tart cherry juice has been linked to improved sleep duration and quality in multiple studies.
May Reduce Gout Flare-Ups
Gout sufferers who consumed cherry extract were found to have a 35% lower risk of gout attacks compared to those who did not. Cherries appear to reduce uric acid levels and inflammation.
Potential Downsides to Eating Cherries
While cherries are a healthy fruit choice overall, there are some potential downsides to consider:
Pesticide residue
Cherries have been found to contain higher amounts of pesticide residue compared to other fruits and veggies. If possible, choose organic cherries or wash thoroughly.
High sugar content
The natural sugars in cherries can add up quickly, especially when consuming dried cherries. Monitor portion sizes closely if you're diabetic or weight watching.
Contains oxalates
Cherries have a high oxalate content. For those prone to kidney stones, eating too many cherries could potentially increase risk.
Allergy risk
Although rare, cherries are a possible allergen for some people. Discontinue use if signs of an allergic reaction develop.
Cavities risk
Like other sugary fruits, excessive cherry consumption could up your risk for cavities. Practice good oral hygiene and enjoy in moderation.
The Bottom Line
Cherries can be incorporated into a low-carb diet when consumed fresh and in reasonable portions. A serving of about 10 cherries provides just 4 grams of net carbs and plenty of
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.
Add Comment