Benefits of Cherries: Cherries are a chef’s favorite as they can be used in a variety of recipes, making the dishes more attractive and delectable. Cherry extracts are often added to beverages and processed foods to impart flavor. Delicious, and loaded with nutrients, particularly Vitamin C and beta-carotene, cherries are definitely the choice if you are looking for a great combination of taste and health.
| Principle | Nutrient Value per 100g | Percentage of RDA | ||
| Cherry type | Sweet | Tart | Sweet | Tart |
| Energy | 63 cal | 50 Kcal | 3% | 2.50% |
| Carbohydrates | 16.1 g | 12.18 g | 12% | 9% |
| Protein | 1.06 g | 1.00 g | 2% | 2% |
| Total Fat | 0.2 g | 0.3 g | 1% | 1.50% |
| Cholesterol | 0 g | 0 g | 0% | 0% |
| Dietary Fiber | 2.1 g | 1.6 g | 5.50% | 4% |
| Vitamins | ||||
| Folates | 4 µg | 8 µg | 1% | 2% |
| Niacin | 0.154 mg | 0.400 mg | 1% | 2.50% |
| Pantothenic acid | 0.199 mg | 0.143 mg | 4% | 3% |
| Pyridoxine | 0.049 mg | 0.044 mg | 4% | 3.50% |
| Riboflavin | 0.033 mg | 0.040 mg | 2.50% | 3% |
| Thiamin | 0.027 mg | 0.030 mg | 2% | 2.50% |
| Vitamin C | 7 mg | 10 mg | 11% | 17% |
| Vitamin A | 640IU | 1283 IU | 21% | 43% |
| Vitamin E | 0.07 mg | 0.07 mg | 0.50% | 0.50% |
| Vitamin K | 2.1 µg | 2.1 µg | 2% | 2% |
| Electrolytes | ||||
| Sodium | 0 mg | 3mg | 0% | 0% |
| Potassium | 222 mg | 179mg | 5% | 4% |
| Minerals | ||||
| Calcium | 13 mg | 16 mg | 1.30% | 1.60% |
| Copper | 0.060 mg | 0.104 mg | 7% | 11.50% |
| Iron | 0.36 mg | 0.32 mg | 4.50% | 4% |
| Magnesium | 11 mg | 9mg | 3% | 2% |
| Manganese | 0.070 mg | 0.112mg | 3% | 5% |
| Phosphorus | 21 mg | 15 mg | 3% | 2% |
| Zinc | 0.07 mg | 0.10 mg | 0.50% | 0.10% |
| Phyto-nutrients | ||||
| Carotene, alpha | 0 µg | 0 µg | ||
| Carotene, beta | 38 µg | 770 µg | ||
| Crypto-xanthin, ß | 0 µg | 0 µg | ||
| Lutein-zeaxanthin | 85 µg | 85 µg | ||
Unless you’re allergic to cherries, these fruits are unlikely to cause serious side effects. However, eating cherries in excess or as part of a very high-fiber diet may lead to unpleasant effects. To avoid these potential side effects and ensure all of your daily nutrient needs are met, eat cherries and other fruits in recommended portions.