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7 Cherry Nutrition Facts

Cherry Nutrition Facts

Return the Cherry Health Library

This Michigan-grown, ruby-red superfruit is packed full of cherry nutrition benefits. In fact, cherries rank among the top favorite fruit. The reason is simple because this tiny red orb can be enjoyed by eating the fresh cherries, in recipes including pies, cheesecakes and cakes. They can also be sprinkled atop oatmeal and yogurt, too.

In addition to their great taste, they have also been called “The healthiest Superfruit”. They not only have cherry nutrition benefits but also powerful medicinal values that help ease joint pain, aid in insomnia and help with gout.

The most popular type of cherry products providing cherry nutrition benefits include tart cherry juice, cherry capsules, no-sugar added dried cherries and tart cherry powder.

Click Here to Download a copy of the Official Tart Cherry Nutrition and Health Report

List of Cherry Nutrition Benefits

  1. What are Cherries?

Cherries are drupes, or stone fruits, related to plums and more distantly to peaches and nectarines. They have been enjoyed since the Stone Age-pits were found in several Stone Age caves in Europe. The Romans carried cherries throughout Europe and England along the routes of conquest.

Cherries are grown in several regions of this country, but seventy percent of the cherries produced in the United States come from four states (Washington, Oregon, Idaho, and Utah). Learn what cherries are good for?

  1. What are the Different Types of Cherries?

There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta carotene than sweet cherries. The sour cherries are the smaller in size and brighter red in color than the sweet cherries.

The sweet cherries are the type of cherries that dominates the market. These are the cherries that are in your local farmers market and the produce section of your local grocery store. The Bing cherry is the most popular. They are best cherries used for snacking.

Different Types of Cherries - Tart Cherry vs Sweet Cherry


The Cherry Types Include:

- Sour

This variety is the best known sour cherry or tart cherry. It is mostly canned or frozen for use as pie filling, cherry juice or sauce.

Learn more about Michigan Cherries

- Sweet

This variety is the best known sweet cherry. It is large, round, extra-sweet and has a purple-red flesh and a deep red skin that is close to black when fully ripe. The Bing is available from the end of May until early August. This is the most popular type of sweet cherry grown in Michigan and Oregon.

This variety is the second most popular sweet cherry. It is smaller than the Bing and is more heart shaped. It has a dark-red skin and a rich flavor. Lamberts are available a bit longer than the Bing, usually until the end of August.

This variety of sweet cherry has a yellow or pinkish skin. It offers a good combination of being a little milder and sweeter than the Bing. However, this variety is grown in limited quantities.

Royal Ann
This variety has a blush-yellow skin and is often canned or made into maraschino cherries. You can also find this cherry variety in the famous “Royal Ann” chocolate covered cherries.


  1. How to Select Cherries?


Select cherries that have been kept cool and moist, as flavor and texture both suffer at warm temperatures. Cherries have a limited growing season and any fresh cherries grown in the United States sold after August probably came from cold storage. Small quantities of sweet cherries are imported from New Zealand during the winter months, but these may be difficult to find.

At the market, select a handful of cherries at a time and only select the best fruit. This may be time-consuming, but the reward will be better cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard and dark-colored for their variety. Buy cherries with stems on — they should be fresh and green. Reject undersized cherries or those that are soft or flabby. Avoid fruit that is bruised or has cuts on the dark surface.

If you find many damaged fruits at the market, consider buying cherries somewhere else, as a number of spoiled cherries will start the others to decay.


  1. How to Store Cherries


Loosely pack unwashed cherries in plastic bags or pour them into a shallow pan in a single layer and cover with plastic wrap to minimize bruising. Store cherries in the refrigerator and cherries in good condition should last up to a week. Check the fruit occasionally and remove the cherries that have gone bad. Wash the fruit before eating.

You can freeze cherries by rinsing and draining thoroughly, spreading them out in a single layer on a cookie sheet and placing in the freezer overnight. Once the cherries are frozen, transfer them to a heavy plastic bag. The frozen fruit may be kept up to a year.

  1. How to Prepare Cherries


Most cherries bought at the market are eaten raw, alone or accompanied by other fruits. Simply wash the fruit and serve with the stems.

For cooking, pit cherries either by hand or with a pitter. Poaching is the most common form of preparation. Drop cherries into a small amount of simmering water, or a combination of water and wine, and cook for one to three minutes until soft. Poach using the formula of one cup liquid to two cups cherries.

  1. Cherry Nutrition Facts

Cherry Nutrition Facts

Cherry Nutrition Facts

Serving Size (73g)

Amounts Per Serving

% Daily Value

  • Calories 50
  • Calories from Fat 0
  • Total Fat 1g
  • Saturated Fat 0g
  • Cholesterol 0mg
  • Sodium 0mg
  • Total Carbohydrate 12g
  • Dietary Fiber 2g
  • Sugars 10g
  • Protein 1g
  • Vitamin A 4%
  • Vitamin C 8%
  • Calcium 2%
  • Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet

7. How Many Calories in a Cup of Cherries?

A cup of cherries contains 50 calories. This cherry nutrition facts is based upon the sweet, dark cherries. Since most people won't eat an entire cup of cherries in one sitting, it makes for sense to ask the following question:

How many calories in 10 cherries?

Eating 10 cherries is a more sensible serving. Their are approximately 10 calories when eating 10 cherries. As a rule of thumb, it is good to estimate one calorie in one cherry.

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