Summertime is the height of cherry season across the United States, and the fragrance and color of both sweet and tart cherries permeate farmers markets and grocery store displays across the country. Although both types of cherries are excellent for baking or eating plain, each provides a separate set of health benefits.
Nutrition Facts
Black cherries have a slightly higher calorie value per serving than tart cherries, and tart cherries also edge out their black counterparts in vitamin C offerings. According to the U.S. Department of Agriculture, a cup of pitted black, sweet cherries contains 97 calories, 1.6 g protein, less than 0.5 g fat, 25 g carbohydrates, 3 g fiber and about 20 g natural sugar. A cup of pitted tart cherries contains 78 calories, 1.5 g protein, 0.5 g fat, 19 g carbohydrates, 2.5 g fiber and 13 g natural sugar. The black cherries have about 11 mg vitamin C per cup, and the tart cherries have 15.5 mg.
Energy Density
Tart cherries also have a slight advantage over black cherries when it comes to energy density levels. According to MayoClinic.com, low-energy-density foods that are high in fiber and water are optimal for weight loss and weight maintenance because they can keep you full with a minimal amount of calories and fat. Black cherries are about 82 percent water, while tart cherries are 86 percent water.
Black Cherries
In a 2008 study published in the "Journal of Agricultural and Food Chemistry," researchers found that black cherry juice had more potent antioxidant properties than orange juice or apple juice and was equivalent to acai berry juice and cranberry juice. Additionally, in 2003, research from a "Journal of Nutrition" study found that women who consumed sweet cherries had lower plasma urate and less inflammation than women who did not. The California Cherry Advisory Board also purports that eating black cherries regularly might help lower risks of cancer and heart disease, as well as improve pain relief and bone health.
Tart Cherries
Tart cherry juice is often sold as a dietary supplement in health food stores because tart cherries contain great concentrations of antioxidants. According to the Wisconsin Cherry Growers, those antioxidants contribute to relieving joint pain and inflammation in conjunction with arthritis; tart cherries might also help you maintain or lose weight and body fat. Tart cherries also have a separate benefit that black cherries do not. According to a 2006 article in the "British Journal of Sports Medicine," tart cherries are able to decrease strength loss and related symptoms of exercise-induced muscle damage.
Considerations
Although both tart and black cherries have tremendous potential benefits for health, it's not appropriate to use either as a treatment method for any health condition. Before making any significant changes to your diet, consult your doctor.
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