Cherries are a delicious and healthy fruit that come in many different varieties. They are popular both fresh and dried, and are used in many dishes, such as pies, jams, and salads.

Cherries are also great for snacking, and are a popular ingredient in many smoothie recipes. But, what is the caloric content and nutrient breakdown of cherries?.

Caloric Content of Cherries

One cup of sweet, dark, raw cherries (about 21 cherries) contains approximately:.

97 calories
1 gram of protein
0.5 grams of fat
25 grams of carbohydrates
3 grams of fiber
20 grams of sugar

While cherries are relatively low in calories, it’s important to note that they are high in sugar.

This makes them a great choice for when you need a quick energy boost, but it also means that they should be consumed in moderation if you are trying to watch your sugar intake.

Vitamins and Minerals in Cherries

Cherries are an excellent source of vitamins and minerals. One cup of cherries contains:.

Vitamin C: 16% of the Recommended Daily Intake (RDI)
Vitamin A: 3% of the RDI
Potassium: 10% of the RDI
Copper: 5% of the RDI
Manganese: 5% of the RDI

Vitamin C is an important nutrient that helps support a healthy immune system and is also a powerful antioxidant. Potassium is essential for maintaining healthy blood pressure and heart function.

Copper and manganese are involved in many important bodily processes, such as energy production and collagen formation.

Other Health Benefits of Cherries

In addition to their nutritional value, cherries have other health benefits as well. Some studies suggest that cherries may help reduce inflammation, which is a common factor in many chronic diseases, such as arthritis and heart disease.

Cherries also contain compounds called anthocyanins, which have been shown to have anti-cancer properties.

Ways to Enjoy Cherries

There are many ways to enjoy cherries. Here are a few ideas:.

Eat them fresh: Enjoy fresh cherries as a nutritious and delicious snack.
Bake them into a pie: Cherries are a classic pie filling and make a great dessert.
Make a smoothie: Blend cherries with yogurt, milk, and other fruits for a tasty and healthy smoothie.
Add them to a salad: Toss cherries into a mixed green salad for a pop of color and flavor.
Preserve them: Make homemade cherry jam or jelly to enjoy all year round.

Conclusion

Overall, cherries are a healthy and delicious fruit that are a great addition to any diet. They are low in calories but high in nutrients, including vitamins, minerals, and antioxidants.

Whether you enjoy them fresh, baked, in a smoothie, or in a salad, cherries are a versatile and flavorful fruit that offer many health benefits.