Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist." data-inline-tooltip="true">Barbie Cervoni MS, RD, CDCES, CDN

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist.

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Cherries are a nutritious, sweet law that can be a colorful enhancement to a variety of different dishes. The call of cherries together a dessert ingredient may have actually you wondering even if it is they're healthy sufficient to eat top top a everyday basis. Cherries do carry out several health benefits, particularly when all set without included sugars.

Cherry Nutrition facts

A 1 cup (138g) serving of unpitted cherries gives 87 calories, 17.7g of sugar, and also 22g of carbohydrates. Cherries are likewise a good source that vitamin C, calcium, iron, magnesium, and potassium. The complying with nutrition information is noted by the USDA.

Calories: 87Fat: 0.3gSodium: 0mgCarbohydrates: 22gFiber: 3gSugars: 17.7gProtein: 1.4gVitamin C: 9.7mgPotassium: 306mgCalcium: 17.9mgMagnesium: 15.2mg


A cup the cherries consists of 22 grams of carbohydrate, most of i m sorry come from organic sugars. Over there are also 3 grams the fiber in 1 cup that cherries.

Fresh cherries are considered a low glycemic food (coming in at under 55 on the glycemic index). Sweetened dried cherries or other varieties with added sugar, however, will have actually a higher glycemic index.

Vitamins and also Minerals

Cherries space a an excellent source that vitamin C, potassium, calcium, magnesium, iron, and also folate.

Like most fruits, cherries space low in calories, fat, and also protein. Cherries carry out a healthy dose that vitamin C and also potassium, and deliver an antioxidant rise from every serving.

wellness Benefits

Although cherries are normally high in sugar, they have actually a large concentration of beneficialphytonutrients that have actually positive health effects.

prevents Gout

Fresh and also canned cherries have actually been studied since the 1950s because that arthritis treatment and also gout prevention. Proof of cherries' capacity to regain normal uric mountain levels has been demonstrated in multiple researches for decades. A 2018 study verified that new cherry or cherry extract input was linked with a 35% reduction in gout assaults during a 2-day period.

May lower Risk the Cancer

The rich shade in cherries comes from anthocyanins, powerful antioxidants that assist the body mitigate potentially cancer-causing oxidative damage. Cherries additionally have vitamin C, which may be associated with a reduced risk of lung cancer in world who smoke.

In addition, the fiber in cherries is well-known to protect against colon cancer. Including cherries and also other fruits and vegetables in your meal arrangement is a great step towards reducing the risk of several develops of cancer.

reduces Muscle Soreness

Along with antioxidant properties, cherries space anti-inflammatory. Spend tart cherries complying with intense exercise can reduce muscle damage. By measure up two typical byproducts of exercise recovery, creatine kinase and also lactate dehydrogenase, researchers uncovered cherries useful reducing soreness and also shortening restore time.

Aids Heart wellness

A single dose of ice cream cherry juice has actually been shown to significantly reduce systolic and also diastolic blood pressure levels within 2 hrs in enlarge adults. Provided cherries' anti-inflammatory effects and also high potassium content, it only makes feeling to encompass cherries in a heart-healthy enjoy the meal plan. Through consuming entirety cherries you also get included cholesterol-lowering effects from the fiber.

supports Memory function

The flavonoids and anthocyanins in dark-colored cherries aid protect the mind from oxidative damage. Oxidative damages can occur in the mind as a result of aging, ecological stressors choose smoking, and also chronic medical problems like high blood pressure or diabetes. Filling your menu with vivid fruits and vegetables, favor cherries, may help protect her memory end the years.


Cherry allergies have actually been recognized to occur and are sometimes correlated with strawberry, grape, and other fruit and also vegetable sensitivities. symptom of a cherry allergy can include hives, swelling, vomiting, or tightness in the chest and. Throat, and also shortness of breath. If you doubt an allergy come cherries, view your medical professional for a personalized evaluation.

Adverse results

Cherry pits save a dangerous chemical dubbed amygdalin. Although you shouldn't problem if you accidentally swallow one pit, it's best to avoid it. Watch out for crushed cherry pits because the amygdalin is more readily absorbed.

If girlfriend live with irritable bowel syndrome (IBS), it's precious noting the cherries space high in FODMAPs, a type of carbohydrate the can create flare-ups for some people. Those through a sensitivity come FODMAPs might need to prevent cherries and other rock fruit to assist control your symptoms. If you have actually trouble digesting cherries, speak v a registered dietitian or gastroenterologist for individualized recommendations.


There room several ranges of cherries that differ in color, size, and also sweetness. Big and dark red bing cherries are the most typical in the joined States. Other varieties encompass Royal Ann, black Tartarian, Rainier, Stella, Chelan, and also more.

Cherries have the right to be purchase frozen, fresh, canned, jarred, or dried. The glowing red cherries you watch on peak of ice cream sundaes are referred to as maraschino cherries, which space made indigenous a light-colored variety that has actually been sweetened and also preserved. Because that maximum health and wellness benefits, choose dark-colored cherries without included sugar.

as soon as It's ideal

Frozen, dried, or maintained cherries have the right to be purchased at any kind of time the the year in most grocery stores, as deserve to fresh cherries that have been imported. Cherries are usually in season throughout the hot summer months, and specific varieties have longer growing seasons 보다 others. Visit your regional farmer's sector to uncover out when cherries are accessible in her area.

Choose fresh cherries that are totally free of damage or mold. Fresh cherries should show up plump, never ever shriveled. Look for cherries that are shiny and also firm with environment-friendly stems still attached.

Storage and Food security

Refrain native washing cherries until you're prepared to eat them. Washing them also soon reasons cherries to deteriorate faster. Avoid keeping cherries in straight sunlight or in warm places. Instead, keep fresh cherries uncovered in the coldest part of the refrigerator wherein they will certainly last for number of days. Watch the end for indications of deterioration and also discard rotten cherries prior to they cause the remainder of the batch to spoil.

just how to Prepare

Add cherries come Greek yogurt, cottage cheese, or ricotta cheese for a high protein breakfast or snack. Toss a couple of cherries into salads, or incorporate them in savory dishes to add sweetness, color, and texture.

Cherries are additionally commonly provided in pies, tarts, and other baked goods. Enjoying new or frozen cherries simply as castle are is just one of the simplest ways to savor their sweetness.

Verywell Fit supplies only high-quality sources, including peer-reviewed studies, to support the truth within our articles. Review our editorial process to learn an ext about exactly how we fact-check and also keep our contents accurate, reliable, and also trustworthy.

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