The Scoop On Cherries
by Kristen Keen, MBA, RD, LDN
Last Updated: May 20, 2021
One of the best parts about summer is the available seasonal produce. Among that summer produce is a standout star: you got it, the cherry. Fresh seasonal cherries can be found at the grocery store between May and August, depending on the type of cherry. Did you know that there are over a thousand varieties of cherries all over the world? Some of the most common types include Bing, Montmorency, and Rainier.
One cup, or about 21, cherries can contain:
- 70-90 calories
- 2-3 grams of fiber
- 1-2 grams of protein
- Low Sodium
- Low Fat
- Vitamin C
- Vitamin A
- Vitamin B
Benefits of cherries
As you can see in the chart above, cherries pack a powerhouse of nutrients. Cherries also contain melatonin, antioxidants, and phytochemicals known as anthocyanins and beta-carotene, which may help to improve sleep, aid in muscle recovery, have anti-inflammatory properties, improve heart health, symptoms of arthritis, and gout. In addition to having health benefits, cherries are also an easy and quick snack idea.
Cherries come in many varieties. You can typically find fresh cherries in the grocery store during peak cherry season (May-August). Seasonal cherries are also more likely to be on sale. Even when the grocery store doesn’t offer fresh cherries, varieties like frozen, canned, or dehydrated offer the same great benefits as fresh! Here is a list of Dietitian recommended cherry varieties you can find in the store:
- Fresh: Fresh Cherries
- Frozen: Simple Truth Organic Frozen Dark Sweet Cherries
- Canned: Kroger Pitted Red Tart Cherries in Water
- Fruit Bars: That's It Apple & Cherries Fruit Bars
- Dried: Simple Truth Organic Dried Montmorency Tart Cherries
- Juice: Cheribundi Cherry Tart Juice
Cherries are often consumed solo or in a dessert. There are other ways we can include cherries into our meals. Here are some recipes that inspire you to add cherries into your next meal or snack!
- Cherry Peanut Butter Smoothie
- Cherry Fire Extinguisher
- Pork Tenderloin with Roasted Cherries
- Cherry Prosciutto Flatbread
- Roasted Beet, Goat Cheese, and Cherry Salad
- Cherry Salsa and Burrata
- Rainier Cherry Salad
- Sweet Cherry–Quinoa Granola Bars
When eating cherries, aim to pair them with a protein option. Adding protein helps with our energy levels and feeling more satisfied. A smart protein option could include pistachios, sunflower seeds, walnuts, yogurt, cottage cheese, or nut butters. Eating a variety of produce benefits our overall health and helps our bodies fight disease. If you are interested in learning ways to incorporate cherries into your day, schedule an appointment with one of our Kroger Health Dietitians. For more information on cherries, head over to the Northwest Cherry Growers, California Cherries, or Montmorency U.S. Tart Cherries websites.
Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.