As one of America’s favorite fruits, it should come as no surprise that cherries are packed with nutrition.

These small, sweet fruits are a great source of vitamins, minerals and antioxidants that may help to keep you healthy and protect against disease. If you’re looking to add more nutrition to your diet, here’s everything you need to know about cherry nutrition, health benefits, and more.

What Are Cherries?

Cherries are a small fruit that come in a variety of colors and flavors. The most common types of cherries are sweet cherries and sour cherries, also known as tart cherries.

Cherries are often eaten fresh or used in a variety of dishes, including desserts, jams, and sauces.

Cherry Nutrition Facts

Cherries, both sweet and sour, are low in calories and a good source of nutrition. Here are the nutrition facts for one cup (about 21 cherries) of sweet cherries:.

Calories: 97
Protein: 1.5 grams
Fat: 0.3 grams
Carbohydrates: 25 grams
Fiber: 3 grams
Sugar: 20 grams
Vitamin C: 16% of the Daily Value (DV)
Potassium: 10% of the DV
Calcium: 2% of the DV
Iron: 3% of the DV

One cup of sour cherries has similar nutritional value but slightly fewer calories and sugar. Sour cherries are also higher in vitamin C, vitamin A, and potassium than sweet cherries.

Health Benefits of Cherries

Cherries are not only delicious, but they are also loaded with health benefits. Here are some of the ways cherries may help to keep you healthy:.

1. May Reduce Inflammation

Cherries are rich in antioxidants like anthocyanins and quercetin, which may help to reduce inflammation in the body.

Inflammation is linked to a variety of chronic diseases, such as heart disease, cancer, and arthritis, so incorporating more anti-inflammatory foods like cherries into your diet may help to improve your health.

2. May Help You Sleep Better

Cherries are a natural source of melatonin, a hormone that helps to regulate sleep-wake cycles.

Eating cherries or drinking cherry juice may help to improve the quality and duration of your sleep, making you feel more rested and rejuvenated in the morning.

3. May Improve Exercise Performance

Cherries are also rich in antioxidants and anti-inflammatory compounds that may help to improve exercise performance.

Many studies have found that consuming tart cherry juice or supplements before or after exercise may reduce muscle soreness, inflammation, and oxidative stress, leading to faster recovery and improved performance.

4. May Lower Risk of Heart Disease

The antioxidants in cherries may also help to reduce the risk of heart disease.

Studies have found that consuming cherries or cherry juice may help to lower blood pressure, reduce LDL (“bad”) cholesterol levels, and improve overall heart health.

5. May Promote Weight Loss

Cherries are low in calories and high in fiber, making them a great addition to any weight loss plan. The fiber in cherries may help to keep you feeling full longer, reducing overall calorie intake and helping to promote weight loss.