Dried cherries can be a healthy nutrient-filled snack on their own, or can be added to many types of dishes for extra nutrition and flavor. They are frequently combined with other dried fruits, nuts and grains to make trail mixes or breakfast muesli. Other options for serving dried cherries include as a component in salads, rice dishes, puddings and baked desserts.
Definition
Dried cherries are made from the fruit of cherry trees. These cherries are usually of the tart cherry variety, as opposed to sweet cherries. They are dried and often sweetened before being packaged and sold to consumers. Aside from purchasing pre-dried cherries, tart cherries can be bought fresh and dried at home using a food dehydrator.
Calories and Servings
One serving of dried cherries is 1/4 cup, or approximately 33g. A single serving has 112 calories. A serving of dried cherries counts as a single serving of fruit for those trying to keep track of their fruit intake. The U.S. Department of Agriculture recommends four to five servings of fruit each day.
Macronutrients
Dried cherries contain 27g of carbohydrates per serving, with 19.6g of sugar and 1.4g of dietary fiber. Cherries contain no fat or cholesterol. Each 1/4 cup of dried cherries contains .95g of protein.
Micronutrients
The micronutrients present in dried cherries include iron, potassium, calcium, magnesium, folate, vitamin C and vitamin A (as beta-carotene). In fact, cherries have 19 times as much beta-carotene as blueberries and strawberries. Tart cherries have one of the highest levels of antioxidants of any fruit, according to the Choose Cherries website. Dried cherries have 6,800 ORAC units, a measure of how many oxygen radicals a particular food can absorb and an indication of its antioxidant content.
Benefits
Some of the health benefits attributed to dried cherries include weight loss and a reduced risk of diabetes, heart disease, arthritis and cancer. They also contain melatonin, which may help reduce the effects of jet lag, reduce memory loss and regulate sleep patterns.
Considerations
Dried cherries are considered healthy overall, but their high sugar content can be a concern. For inclusion in the diet as a health food, they are generally best served in moderation or in combination with other healthy foods, as opposed to being included in sugary desserts.
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