Sweet Raw Cherries: Nutritional Information and Health Benefits
Cherries are a delightful and versatile fruit, prized for their natural sweetness and vibrant color. These small, round fruits are not only delicious but also packed with essential nutrients that contribute to a healthy diet. Below is the detailed nutritional breakdown of sweet, raw cherries, highlighting their energy content, macronutrient composition, and various vitamins and minerals that make them a nutritious snack or ingredient in your recipes.
Nutritional Breakdown of Sweet Raw Cherries (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 63 kcal |
| Protein | 1.06 g |
| Fat | 0.2 g |
| Saturated Fat | 0.038 g |
| Carbohydrates | 16.01 g |
| Fiber | 2.1 g |
| Sugar | 12.82 g |
| Calcium | 13 mg |
| Iron | 0.36 mg |
| Magnesium | 11 mg |
| Phosphorus | 21 mg |
| Potassium | 222 mg |
| Sodium | 0 mg |
| Zinc | 0.07 mg |
| Copper | 0.06 mcg |
| Manganese | 0.07 mg |
| Selenium | 0 mcg |
| Vitamin C | 7 mg |
| Thiamine (Vitamin B1) | 0.027 mg |
| Riboflavin (Vitamin B2) | 0.033 mg |
| Niacin (Vitamin B3) | 0.154 mg |
| Vitamin B6 | 0.049 mg |
| Folate | 4 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0 mcg |
Key Nutritional Highlights
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Low in Calories: At just 63 kcal per 100 grams, cherries make an excellent choice for anyone looking to enjoy a sweet snack without consuming too many calories.
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Rich in Carbohydrates: With 16.01 g of carbohydrates per 100g serving, cherries are a good source of natural sugars (12.82 g) that provide quick energy. The high fiber content (2.1 g) aids in digestion and helps regulate blood sugar levels.
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Good Source of Potassium: Cherries are an excellent source of potassium (222 mg per 100g), a mineral vital for heart health and fluid balance in the body.
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Vitamins and Antioxidants: Cherries are packed with vitamin C (7 mg), a powerful antioxidant that helps boost the immune system and promote skin health. They also contain small amounts of vitamin A (3 mcg), which is important for vision health.
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Micronutrients: Cherries provide a modest amount of essential minerals such as iron (0.36 mg), magnesium (11 mg), and calcium (13 mg), all of which play crucial roles in various bodily functions, including bone health and muscle function.
Allergen Information
Sweet raw cherries are naturally free from common allergens like gluten, dairy, nuts, and soy, making them a safe and healthy choice for most individuals, including those with food allergies. However, as with any food, some individuals may have a rare sensitivity to cherries, so it’s always advisable to consult with a healthcare provider if you have concerns.
Dietary Preferences
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Vegan-Friendly: Cherries are plant-based and suitable for anyone following a vegan or vegetarian diet.
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Gluten-Free: As a naturally gluten-free fruit, cherries can be enjoyed by individuals with celiac disease or gluten sensitivity.
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Low in Fat: With just 0.2 g of fat per 100g serving, cherries are an excellent option for those looking to manage their fat intake.
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Diabetes-Friendly: While cherries contain natural sugars, their relatively low glycemic index, combined with their fiber content, makes them a good choice for those managing blood sugar levels.
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Weight Management: Due to their low calorie and high fiber content, cherries can be an excellent snack for those looking to maintain or lose weight without feeling deprived.
How to Incorporate Cherries into Your Diet
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As a Snack: Cherries can be enjoyed fresh, making them an easy and satisfying snack that can be packed for lunches or picnics.
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In Smoothies: Add cherries to your smoothies for a burst of natural sweetness and nutrition.
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In Desserts: Use fresh cherries to top cakes, pies, or tarts, or mix them into yogurt or ice cream for a healthy, fruity twist.
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Salads and Sauces: Incorporate cherries into salads, or cook them down into a flavorful sauce to pair with meats like pork or chicken.
Conclusion
Cherries, with their sweet and tart flavor, are not just a tasty treat but a nutritional powerhouse. With a variety of essential vitamins and minerals, including potassium, vitamin C, and fiber, they are a great addition to any diet. Whether enjoyed fresh or incorporated into dishes, cherries offer numerous health benefits while satisfying your sweet cravings. Their natural goodness makes them a versatile and healthy choice for anyone looking to enhance their culinary creations or enjoy a guilt-free snack.
