Because of their high antioxidant value, richly colored and beautiful fruits such as tart red cherries are among the most nutritious choices you can make at a meal. Although they're far less sweet than many commercially sold varieties, tart cherries add a pop of color and considerable health value to baked goods, hot cereal and other dishes.
Nutrition Information
According to the U.S. Department of Agriculture, 1 cup of raw tart cherries has 78 calories, 1.5 g protein, 0.5 g fat, 19 g carbohydrates, 2.5 g fiber and 13 g natural sugar. Values differ just slightly for frozen tart cherries, a cup of which contains 71 calories, 1.4 g protein, 0.7 g fat, 17 g carbs, 2.5 g fiber and 14 g sugar. Canned cherries packed in syrup differ considerably; 1 cup has 233 calories, 1.9 g protein, 0.25 g fat, 59.5 g carbs, 2.8 g fiber and nearly 57 g sugar.
Health Benefits
According to the Michigan grower King Orchards, tart red cherries have high levels of potassium, beta-carotene and the antioxidant anthocyanin. They also contain calcium, magnesium, iron, folic acid and vitamins A, B6, C and E. In a 2006 study published in the "British Journal of Sports Medicine," research scientists discovered that among healthy people who exercised regularly, "strength loss and pain were significantly less" in a group that drank a tart cherry juice blend twice per day.
Variables
Although tart red cherries have a multitude of beneficial nutritional properties, not everything that contains them is healthy. Cherry pie, for example, typically contains enough added sugar and butter or shortening to make the dessert an indulgence rather than a nutritious choice; a single slice can have 300 calories or more. To get the most health value from your cherries, add little to no sugar and eat them with low-fat, vitamin- and mineral-rich companions such as Greek yogurt or whole-grain granola.
Considerations
ChooseMyPlate.gov reports that eating more fruits, including tart red cherries, could stave off serious health conditions including cancer, stroke, high cholesterol, kidney stones, bone loss, high blood pressure, diabetes and heart attack. To meet all of your nutritional needs, as well as protect against disease, avoid focusing specifically on tart cherries. Instead, eat a variety of healthy foods from all the main food groups, including other fruits and vegetables, low-fat dairy products, whole grains and lean proteins.
References
- NAL.USDA.gov: Nutrient Data Laboratory
- MI-Cherries.com; "Tart Cherry Juice"; July 10, 2005
- "British Journal of Sports Medicine"; "Efficacy of a Tart Cherry Juice Blend in Preventing the Symptoms of Muscle Damage"; DAJ Connolly; August 2006
- ChooseMyPlate.gov; "Why Is It Important to Eat Fruit?"; May 31, 2011
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