cheeries in bowl with flowers. nutritional facts for cherries

Nutritional Facts For Cherries – Everything You Need to Know

Cherries, whether sweet or sour, add an explosion of flavor to any dish they are added to. Cherries, which belong to the species Prunus and are classified as stone fruits, have been consumed by humans for hundreds of years. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

Cherry cultivation and history.

According to historical records, cherries were a popular fruit in ancient Greece and Rome, and there is evidence to imply that they reached North America as early as the 17th century. In the latter half of the 19th century, commercial cherry cultivation and distribution really got off the ground. Most of the cherries that are cultivated in the United States today are produced in the state of Michigan. It is also standard practice to cultivate them in the states of Wisconsin, Oregon, Washington, and California.

In modern times, there are three primary classifications of cherries: sweet, sour, and dukes. Cherries that live up to their name are succulent and contain a negligible amount of acid. Because they contain more acid than sweet cherries, sour cherries have a distinctively sour taste. The flavor of a duke is a combination of the two, although it leans more towards the sweet side than the sour.

The Season for Cherries.

Cherry trees in the Northern Hemisphere bloom in the month of April and yield fruit between the months of June and August. Cherries are a traditional holiday food in countries that are located in the Southern Hemisphere and are celebrated throughout the winter months.

Cherries can be a scrumptious and nutritious addition to a balanced diet, regardless of the region in which they are grown. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

Are Cherries Good for You?

Cherries have several culinary uses, including filling baked products and topping ice cream sundaes. This little fruit, whether you like it sweet or sour, is a terrific addition to your diet for its many positive health effects. These contributed to its inclusion on the AICR’s list of Foods that Combat Cancer.


Cherries contain significant amounts of a variety of necessary vitamins, minerals, and antioxidants. One serving of sweet cherries provides 18% of the vitamin C that is recommended for daily consumption. Even more of a boost is provided by red cherries, which contain 25 percent of the daily value that is recommended. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

Additionally, cherries are an excellent source of:

Nutrients per Serving.

Here’s a comprehensive and detailed nutritional table for cherries, per 100 grams (3.5 ounces) of fresh, raw cherries:

NutrientAmount per 100g% Daily Value*
Calories63 kcal3%
Total Carbohydrates16.1 g6%
– Dietary Fiber2.1 g7%
– Total Sugars12.1 g
– Added Sugars0 g0%
Protein1.1 g2%
Total Fat0.2 g0%
– Saturated Fat0 g0%
– Trans Fat0 g
Cholesterol0 mg0%
Vitamin C7 mg8%
Vitamin A64 IU1%
Vitamin K2.1 mcg2%
Vitamin E0.07 mg0.5%
Folate5 mcg1%
Potassium222 mg5%
Phosphorus21 mg2%
Calcium13 mg1%
Magnesium9 mg2%
Iron0.3 mg2%
Zinc0.1 mg1%
Sodium0 mg0%
  • *Percent Daily Values are calculated on a diet of 2000 calories.

Please be aware that these numbers may vary somewhat depending on the kind and maturity of the cherry, and that heating or processing may alter the nutritional value. For individualized dietary advice, always speak with a licensed healthcare practitioner.

Advantages to One’s Health.

The high vitamin C content of cherries is likely responsible for the majority of the positive effects they have on one’s health. Antioxidants, phytochemicals, minerals, nutrients, and fiber are all abundant in cherries. Which, taken together, may help maintain a healthy system and cut down on the possibility of developing certain malignancies.

Cherry health benefits:

1. Antioxidants.

The intense red color of sour cherries is due to their high anthocyanin content. The anthocyanin content increases with cherry tartness. The cherry’s additional health advantages may be traced back to the phytochemicals it contains, namely the potent antioxidants. Both hydroxycinnamic acid and perillyl alcohol are found in cherries and are powerful antioxidants.

2. Phytochemicals.

Arthritis sufferers may get relief from their symptoms by taking any number of the compounds in this broad class, which act as a barrier between your body and inflammatory enzymes.

3. Potassium and vitamin C.

Cherry juice has been shown to significantly reduce blood pressure. Cherries contain more potassium than either strawberries or apples, making them an excellent choice for those looking to lower their blood pressure and stroke risk.

4. The fiber in the diet.

This has been related to a lower risk of colon cancer, and a high-fiber diet has been shown to aid weight reduction by increasing satiety and mitigating insulin and blood sugar surges associated with eating less food. A healthy weight may help reduce the risk of seven different types of cancer. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

5. Less Pain Following Physical Efforts.

Some people avoid working out because they are concerned about the muscle soreness or pain that they might feel afterward, despite the fact that exercise is an essential component of a healthy lifestyle. It’s possible that eating cherries will help alleviate this pain. One study found that runners who consumed tart cherry juice on a daily basis in the weeks leading up to a significant race experienced significantly fewer aches and pains after the race.

6. Cancer Preventive Measures.

According to some research, including Bing cherries in your diet on a daily basis may help decrease inflammation. Inflammation accelerates several illnesses, including certain cancers. According to a number of studies, cherry consumption helps decrease inflammation without having an effect on blood sugar or insulin levels.

7. Nutritionally dense.

Cherry varieties span the color spectrum and provide a wide range of delicious tastes. Cherry trees produce both sour (Prunus cerasus L.) and sweet (Prunus avium L.) varieties. Their hues range from bright yellow to dark crimson. There is a wealth of dietary fiber, vitamins, and minerals in all of the available options.

Sweet, uncooked, and pitted cherries contain:

  • Estimated 97 Calories
  • In terms of protein, there are 2 grams.
  • Around 25 grams of carbohydrates
  • The amount of fiber in 3 grams
  • 18% of the Daily Value for Vitamin C (DV)
  • Ten percent of the Daily Value of Potassium
  • 5% of the Daily Value of Copper
  • Manganese, 5% of the Daily Value
  • There are several health advantages to consuming these nutrients, including fiber, vitamin C, and potassium.

Potassium is required for muscular contraction, neuron function, blood pressure management, and several other key body activities, whereas vitamin C is necessary for the immune system and skin health.

The cherry’s high fiber content also aids digestion by feeding good bacteria and encouraging regular bowel movements. Cherries provide several beneficial elements, including vitamin C, potassium, fiber, and more.

8. Packed with anti-inflammatory and antioxidant compounds.

All cherries include antioxidants and anti-inflammatory chemicals, however, the exact amounts and types may vary by variety. Because of its high antioxidant content, this food may be useful in the fight against oxidative stress, a factor connected to several degenerative illnesses and advanced age.

In fact, a meta-analysis of 16 research indicated that cherry consumption significantly lowered indicators of inflammation and oxidative stress. Heart disease, diabetes, cognitive decline, and certain forms of cancer are just some of the chronic illnesses that a polyphenol-rich diet may help prevent.

The carotenoid pigments included in these stone fruits, such as beta-carotene and vitamin C, are anti-inflammatory and antioxidant in nature. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

9. Post-workout recovery.

There is some evidence that the anti-inflammatory and antioxidant chemicals in cherries may help reduce the soreness, injury, and inflammation felt in exercised muscles.

Athletes may benefit from consuming either sweet or tart cherries and their juice, although the former seems to be more beneficial.

Researchers have shown that professional athletes, including cyclists and marathon runners, may benefit from tart cherry juice and concentrate by reducing exercise-induced muscular discomfort, recovering from workouts faster, and keeping their strength intact.

Consuming 480 mg of powdered tart cherries daily for 10 days before a half-marathon resulted in 13% quicker race times and less muscle discomfort than a placebo group, according to a study of 27 endurance runners.

Tart cherry juice has been the focus of several research looking at the possible benefits of exercise, and those benefits may extend to those who aren’t athletes.

Twenty physically active women participated in a research in which those who consumed 2 ounces (60 ml) of tart cherry juice twice daily for 8 days had faster recovery and reduced muscle damage and soreness after repeated-sprint activities.

These results are encouraging, however, they only apply to cherry concentrates like juice and powder.

Abstract Tart cherry products, such as juice and powder, may help enhance athletic performance and lessen the muscular damage and pain that come from exercise.

10. Perhaps good for your heart.

Cherries and other nutrient-dense fruits may help keep your heart healthy without sacrificing flavor. Cherries are especially helpful since they include a lot of heart-healthy minerals and chemicals, such as potassium and polyphenol antioxidants. Sweet cherries offer 10% of the Daily Value (DV) for potassium, a mineral necessary for maintaining a healthy heart, in only 1 cup (154 grams). Blood pressure is maintained because it aids in the excretion of excess salt from the body.

Because of this, consuming more potassium has been linked to a decreased risk of cardiovascular disease and stroke. In addition, the anthocyanins, flavonols, and catechins found in cherries are some of the most potent polyphenol antioxidants known and may help keep your heart healthy by preventing cellular damage and lowering inflammation.

The risk of cardiovascular disease was shown to be considerably lower in persons with larger intakes of polyphenols, particularly anthocyanins, flavonols, and catechins, during a 5-year period in research of 84,158 participants. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

11. Arthritis and gout symptoms may improve.

Cherries’ high levels of anthocyanins and other anti-inflammatory compounds may help alleviate the pain and swelling associated with arthritis and gout. Gout is a kind of arthritis caused by a buildup of uric acid, which may occur in any joint in the body. Cherry consumption has been linked to a reduction in arthritic symptoms due to its anti-inflammatory and antioxidant properties.

As an added bonus, they help patients with gout by lowering uric acid levels in the body. In a trial with 10 women, researchers discovered that consuming two servings (10 ounces; 280 grams) of sweet cherries following an overnight fast decreased inflammatory markers C-reactive protein (CRP) and uric acid levels 5 hours later.

Another research including 633 gout sufferers found that those who had fresh cherries for 2 days experienced 35% fewer episodes than those who did not. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

Gout episodes were also shown to be 75% less common when cherry consumption was paired with the gout medicine allopurinol, according to the research. Researchers have shown that cherries’ potent anti-inflammatory qualities may help those who suffer from arthritis and gout.

12. Sour cherry juice or cherries may improve sleep.

It’s possible that the plant components found in abundance in the fruit are responsible for their ability to aid in restful sleep. Moreover, melatonin, a hormone that controls your sleep-wake cycle, may be found in cherries. Researchers found that after 7 days, those who drank tart cherry juice concentrate had significantly higher melatonin levels, slept longer, and had better quality sleep than those who had taken a placebo.

Similarly, older persons with insomnia who drank 1 cup (240 ml) of tart cherry juice before bed for 2 weeks had an improvement in sleep duration of 84 minutes. In the end, further research is necessary to determine whether or not eating cherries or cherry products may improve sleep quality.

Summary Some research suggests that the melatonin and anti-inflammatory chemicals found in cherries may aid in better sleep. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

13. Simple to include in one’s diet.

Cherries used in many different ways and have a wide range of delightful flavors. Several dishes go nicely with either sweet or sour flavors. Furthermore, cherry-related goods like dried cherries, cherry powder, and cherry juice are versatile and tasty complements to a wide variety of dishes.

Some suggestions for eating more cherries:

  • Eat them right away as a refreshing treat.
  • You may make a tasty trail mix by combining dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds.
  • Use frozen sour or sweet cherries to create a cherry compote that goes well with a bowl of yogurt, a bowl of oats, or a bowl of chia pudding.
  • Cherry halves, excluding the pits, added to a fruit salad.
  • Dried cherries provide a concentrated dose of all-natural sweetness to any baked item.
  • For a refreshing mocktail, mix some tart cherry juice with sparkling water and garnish with a lemon slice.
  • Cherry ice cream, pies, crumbles, and other sweets all benefit from the addition of fresh or cooked cherry.
  • Incorporate some cherry barbecue sauce into your next meat or poultry recipe.
  • Prepare a cherry salsa by combining chopped cherries with fresh herbs like basil.
  • Blend some frozen cherries into your drink of choice.

Summarized, cherries have various potential uses in both sweet and savory dishes.

How do fresh, frozen, juiced, and dry choices compare?

The American Institute for Cancer Research reports that the antioxidant value of fresh cherry juice and dried cherries is equivalent. The good news is that the high antioxidant content of cherries is true no matter how you get them. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

Things That Could Go Wrong.

When consumed in moderation, cherries can be a beneficial addition to any kind of diet. Because they consumed in their entirety, cherries must be thoroughly washed before being consumed in order to eliminate any pesticides or other contaminants. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

If the pits are eaten after being crushed, they release small amounts of compounds that are toxic to humans. Cherry pits contain these compounds. It would take a significant amount of crushed cherry pits being swallowed for it to be harmful, but it is best to avoid eating fruits with pits that have been damaged or crushed.

How to Get the Most Out of Your Cherries.

Cherries sold in the produce section of the majority of supermarkets, health food stores, cooperatives, and farmer’s markets. On certain farms, guests can pick their own cherries and then pay by the pound for them at the farm stand.

When choosing cherries, you should look for ones with vibrantly green stems. In an ideal situation, the fruit will have a full and somewhat firm appearance. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

Experiment with these exciting ways to incorporate them into your diet:

  • Create a one-of-a-kind stir-fry dish by combining chicken, pineapple, and sugar snap peas with cherries.
  • Have some fun with a frozen yogurt sundae topped with a cherry.
  • Put some rolled oats, some agave syrup, and some cherries into some yogurt and make a parfait.
  • To the onion, tomato, and jalapeno that is already in the pico de gallo, add some cherries.
  • Cherries are a delicious addition to tacos that also feature lime and sour cream.
  • To make the traditional Persian dish known as albaloo polo, combine sour cherries, basmati rice, and coriander.
  • You can enjoy a cherry compote with balsamic vinegar and goat cheese if you make it yourself.

Guidelines for including cherries in your diet.

We’ve compiled a list of some of the best ones.

1. How to eat cherries and enjoy them.

Cherries are a great snack on their own, but they also work well in many different kinds of recipes. We’ve put together a list of some you have to try. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.

2. Goat cheese and cherry sauce.

This sweet cherry compote is easy to make and tastes great. It goes well with smooth goat cheese because it is tangy. The Health magazine recipe is easy to make and serves 4.


  • 1 pound of pitted delicious cherries
  • 2 tbsp. brown sugar, light
  • 2 tbsp. balsamic vinegar
  • 1/4 tsp. fresh thyme, chopped
  • 4 oz. goat cheese

Over medium-high heat, cook the cherries and sugar in a medium pan. Every once in a while, stir and cook for about 4 minutes. Cook for 1 minute after adding the thyme and vinegar. Compote will last up to 3 days in the fridge.

3. Cherry jam with chia.

This three-ingredient recipe from My Heart Beets is easy, sweet, and fruity, and it goes well on everything from waffles to ice cream. Also, it will last for a few weeks in the fridge. Uncover the nutritional information and facts that what nutrients are in cherries! Your fruit vitamin, mineral, and nutritional guide.


  • 2 cups frozen cherries, pitted and thawed
  • 2 teaspoons honey
  • 2 tablespoons of chia seeds

Mix the cherries that have been thawed and the honey in a pot over medium heat. Stir the food often and cook for 5 minutes. As they heat up, use a wooden spoon to gently mash the cherries. Bring the mixture to a low boil, cover it, and then turn the heat down to low. Simmer for 10 minutes. Take it off the heat and mix in the chia seeds. As the jam cools, it will get thicker. When it’s cool, taste it and add sugar if it needs it. Keep in the fridge for up to two weeks in an airtight container.

4. Smoothie black forest.

This thick and creamy smoothie from Running with Spoons is made with cherries, cocoa, dates, oats, and chia seeds to make it thick and creamy. Even better? In about 5 minutes, it will be ready!


  • 1 cup of frozen cherries
  • 1-2 Medjool dates
  • 1/4 cup oats, rolled
  • Chia seeds, 1 tablespoon
  • 2 tbsp cocoa powder that is not sweetened
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop protein powder (optional)
  • a handful or two of baby spinach (optional)

Blend all of the ingredients in a blender until they are smooth. This smoothie will be thicker and creamier if you make it ahead of time.

5. Cherry walnut salad with chicken.

This salad recipe from Diethood is easy, tasty, and healthy. It has spinach, walnuts, dried cherries, and a simple dressing.


  • 4 cooked, cubed chicken breasts
  • 8 oz. baby spinach
  • 1 cup crumbled Gorgonzola cheese
  • 5 oz. dried cherries (or chopped fresh if in season)
  • 1 mug of walnuts
  • red wine vinegar and extra virgin olive oil, to taste

Put spinach in a big bowl for a salad. Add chicken, cheese, cherries, and nuts to the top. Add the oil and vinegar and toss to mix.

6. Crisp cherries.

This easy, classic cherry crisp recipe from I Heart Eating shows off the cherries in a beautiful way.



  • 5 cups of fresh, pitted cherries
  • 2 tablespoons of coarse sugar
  • 1 teaspoon of cornflour
  • 1/2 tsp. vanilla extract
  • 1/4 tsp. almond extract


  • 1/4 cup all-purpose flour
  • 1/4 cup packed brown sugar
  • 1/4 cup granulated sugar
  • a pinch of cinnamon
  • 1/4 tsp. salt
  • 1/4 cup cold butter, cut into pieces
  • 1/2 cup oats
  • 1/3 of a cup of chopped almonds

Set oven temperature to 375°F (190.6°C). Mix the cherries, sugar, cornflour, and extracts in a small bowl. Set aside. To make the topping, mix flour, sugar, cinnamon, and salt in a bowl with a whisk. Mix in the butter, oats, and almonds until the mixture is crumbly. Put the cherries in small ramekins or a small baking dish in an even layer. Spread the topping evenly over the cherries in the ramekins or in the baking dish. Bake for 25 to 30 minutes, until the topping lightly browned and the cherries are bubbling. Serve hot or let cool to room temperature before serving.


The health advantages of cherries are many due to their high nutrient content.

Eating them may enhance sleep, heart health, and recovery time from exercise, and they include an assortment of strong plant components that may help decrease inflammation.

Furthermore, both sweet and tart kinds are very tasty and may be utilized in a wide range of dishes.

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