Cherry calories per 100g: 50 kcal

Cherry nutrition: sweet cherries, juice, carbs, and portions

Sweet cherries have about 50 calories per 100g, mostly from natural carbs. They are easy to fit into a weight-loss plan, but bowls, smoothies, and tart cherry juice can add sugar quickly. Use the CalMind photo calorie tracker to scan fresh or frozen cherries and estimate the portion before logging your meal.

Carbohydrates and the Glycemic Index

A 100-gram serving of sweet cherries contains 12 grams of total carbohydrates, which includes 1.6 grams of dietary fiber. This leaves approximately 10.4 grams of net carbohydrates, primarily consisting of natural fruit sugars like fructose and glucose. The fiber matrix assists in digestion and supports gastrointestinal health.

Furthermore, sweet cherries possess a low Glycemic Index (GI), typically measuring around 22. This indicates that the natural sugars are absorbed gradually into the bloodstream, minimizing rapid spikes in blood glucose and insulin. This characteristic makes cherries a suitable fruit choice for individuals monitoring their blood sugar levels or seeking sustained energy.

Phytonutrients: Anthocyanins and Melatonin

The deep red and dark colorations of sweet and tart cherries are due to the presence of anthocyanins, a class of antioxidant flavonoid compounds. Anthocyanins have been studied for their role in reducing cellular inflammation.

Research suggests that consuming tart cherry juice can aid in physical recovery for athletes by mitigating muscle damage and inflammation, thereby reducing Delayed Onset Muscle Soreness (DOMS). Additionally, tart cherries are a natural source of melatonin. Consuming tart cherry juice may help regulate the circadian rhythm and improve sleep quality and duration.

Vitamins, Minerals, and Arthritis Management

A standard 100-gram serving of cherries provides potassium, which is necessary for nerve function, fluid balance, and blood pressure regulation. Cherries also supply Vitamin C, an essential nutrient for collagen synthesis and immune system function.

Clinically, cherries have been noted for their potential to help manage gout, an inflammatory arthritis caused by uric acid crystallization in the joints. Certain phenolic compounds in dark cherries may help reduce uric acid production and promote its excretion through the kidneys.

Storage and Preparation

Cherries are perishable and prone to mold if kept at room temperature. For optimal storage, unwashed cherries should be kept in an airtight container lined with dry paper towels in the refrigerator crisper drawer. This environment helps maintain firmness and delays decay for up to ten days.

When preparing fresh cherries for recipes, using a mechanical cherry pitter is recommended. It removes the pit while preserving the fruit structure and its juices.

Frequently Asked Questions