Cherries — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 50 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 12 g | 4.36% |
| Fiber | 2 g | 7.14% |
| Sugars | 9 g | 18% |
| Glycemic Index | 22 | - |
| Protein | 1 g | 2% |
| Sodium | 3 mg | 0.13% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
22
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in antioxidants, such as anthocyanins and Vitamin C, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by reducing inflammation and lowering cholesterol levels.
- Contains melatonin, which can help regulate sleep cycles and improve sleep quality.
- High in fiber, promoting digestive health and regular bowel movements.
- Provides essential vitamins and minerals such as Vitamin A, potassium, and magnesium, which support overall health and well-being.
Health risks
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics.
- Potential allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
- Digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their fiber and sorbitol content.
- Pesticide residue on conventionally grown cherries, which can pose health risks if not properly washed.
How to choose cherries
Choose cherries that are glossy and firm with a rich, uniform color, which is a good sign of ripeness and sweetness. The stems should be green and fresh, a key indicator of how recently they were harvested. Cherries should feel heavy for their size, suggesting they are juicy.
Avoid cherries that have soft spots, wrinkles, or any blemishes, as these are signs they are either overripe or have been damaged during handling. Cherries with dried or brown stems are often less fresh and flavorful.
How to store cherries
Fresh cherries should be kept in the refrigerator. Place them in a plastic bag or container to help preserve their quality. When stored correctly, cherries can remain fresh for 5-7 days in the fridge.
Washing cherries prior to storage can add moisture, which may cause them to spoil faster. It's best to keep them away from strong-smelling foods, as they can pick up unwanted odors. Ensure they stay dry and wash them only right before consumption to maximize their freshness.
✅ Extra Tip
How long do they last?
Cherries can last for 5-7 days in the refrigerator. To extend their shelf life, store them in a plastic bag or container. For longer storage, cherries can be frozen for up to 6-12 months. Pit them before freezing for convenience.
What to do with leftovers?
Leftover cherries can be used in both sweet and savory dishes. Add them to fruit salads or mix them into smoothies for a burst of sweetness. Cherries are also great when baked into pies, tarts, or crumbles, where their natural sweetness shines.
Use cherries in a salad with greens, nuts, and a tangy vinaigrette, or cook them down into a cherry sauce to serve with meats like pork or duck. If you have a lot of cherries, consider making homemade cherry preserves or jam to enjoy later. Cherries can also be pitted and added to yogurt or oatmeal for a healthy breakfast, or blended into a refreshing sorbet or ice cream. For a quick dessert, simply roast cherries with a drizzle of honey and serve them over vanilla ice cream.
👨⚕️️ Medical disclaimer
How cherries support specific health conditions
Cherries are rich in antioxidants, particularly anthocyanins, which support heart health by reducing inflammation and improving circulation. They also contain melatonin, a natural compound that promotes sleep health and may aid in regulating sleep patterns. Cherries are high in vitamin C, supporting immune health and protecting cells from oxidative damage. Additionally, their fiber content promotes digestive health by aiding in regular bowel movements.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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