Health benefits-
Cherries Are As Sweet As Summer-
As if you needed an excuse to eat ’em all season, the health benefits of cherries and their nutrition facts will seal the deal.
The following written content by Kelsey Ogletree
Putting out a big bowl of cherries is a sure way to show it’s summer without explicitly saying it. The puny, pitted produce (say that five times fast) pack a whole lot of good-for-you nutrients (think: antioxidants, fiber, vitamin C) and refreshing flavor into a small package.
Need even more reasons to snack on cherries all season long? No problem. Read on to learn all about the nutrition and benefits of cherries, plus creative ways to use ’em in recipes.
A Little Background On Cherries
A member of the Rosaceae family, the cherry (which grows on trees, thus the stem) is related to other stereotypical summer staples, such as plums, peaches, and nectarines — all of which, BTW, are also considered stone fruits. Most varieties of cherries range in color from bright red to almost purple, but some (e.g. those grown in Washington) have a yellowish hue. On that note, there are two main types of cherries in the U.S.: sweet, which tend to have a deep red-to-purple appearance and hail from the Northwest and California, and sour or tart, which typically boast a bright red color and come from Michigan, according to James Michael, vice president of marketing — North America for Northwest Cherry Growers and the Washington State Fruit Commission.
Cherry Nutrition Facts
Whether you’re a fan of the sour variety or prefer the sweet, the nutritional value of cherries need not be overlooked. See, the stone fruit is low in calories, yet rich in vital nutrients including fiber, vitamin C, and potassium, says Kristin Gillespie, M.S., R.D., C.N.S.C.,a Virginia-based registered dietitian. And while both types of cherries are also loaded with disease-fighting antioxidants (and boast the same overall benefits), they differ slightly in their nutritional content.
Here’s the nutritional profile of one cup of sweet raw cherries without pits (~154 grams), according to the United States Department of Agriculture:
- 97 calories
- 1.6 grams protein
- 0.3 grams fat
- 25 grams carbohydrates
- 3 grams fiber
- 20 grams sugar
Sour cherries, on the other hand, are slightly lower in calories, sugar, fiber, and carbohydrates than their sweet counterpart. Here, a nutritional snapshot of one cup of sour raw cherries without pits (~155 grams), according to the USDA:
- 77.5 calories
- 1.6 grams protein
- 0.5 grams fat
- 19 grams carbohydrates
- 2.5 grams fiber
- 13 grams sugar
Health Benefits of Cherries
Reduce Blood Sugar
Although cherries are high in carbs, they rank lower than many other fruits on the glycemic index, meaning they won’t instigate major spikes in blood sugar and insulin, says Heather Hall, R.D.N., a Nevada-based registered dietitian. Read more from Shape.
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