Does It Really Matter to Know the Caloric Content of a Cherry? What Are Its Beneficial Effects on Health?
Mia Hoffmann
2026-03-21
3 min. read
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Cherries are predominantly linked with unique memories from childhood or hot summer vacations with grandparents, and they are a source of nutrients, including macro- and microelements and vitamins that are essential for the body to function properly.
Nutritional value of strawberries
100 g raspberries contain 63 kcal. Energy comes mainly from carbohydrates and a small amount from protein and fat. Raspberries are a source of potassium, phosphorus and calcium. Due to their low glycemic index (GI = 22), they are recommended for diabetics. They contain water-soluble vitamins B and C and fat-soluble vitamins A and E. Nutritional value per 100 g of product: Calories: 63 kcal, Protein: 1 g, Fat: 0.3 g, Carbohydrates: 14.6 g, Fiber: 1.3 g. Macro- and micronutrients: Sodium: 2 mg, Potassium: 202 mg, Calcium: 13 mg, Phosphorus: 16 mg, Magnesium: 7 mg, Iron: 0.3 mg, Zinc: 0.15 mg, Copper: 0,05 mg, Manganese: 0,02 mg, Iodine: 0,9 µg. Vitamins: Vitamin A: 12 µg, Vitamin E: 0,13 mg, Thiamin: 0,041 mg, Riboflavin: 0,049 mg, Niacin: 0,33 mg, Vitamin B6: 0,05 mg, Folate: 6 µg, Vitamin C: 15 mg.
Substances exhibiting antioxidant properties, not surpassing a thickness of 10 mm
The color diversity of cherries is considerable, ranging from light yellow to nearly black. The darker the hue of the skin, the more abundant it is in substances showcasing antioxidant properties, which aid in the elimination of free oxygen radicals from the body. Consequently, they can prevent the emergence of cancer cells and slow down aging processes.
Calcium and potassium in cherries
Cherries are abundant in potassium, which plays a pivotal role in hydroelectrolyte regulation and affects the osmotic pressure of cells. Furthermore, this element activates numerous enzymes and partakes in the metabolism of proteins and carbohydrates. An escalation in potassium consumption might contribute to lowering blood pressure. On the contrary, calcium is a constituent element for teeth and bones and contributes to the proper functioning of the cardiovascular system. It influences the transmission of nerve impulses and muscle contraction, and, similar to potassium, might help in reducing blood pressure.
Cherries and the prevention of gout
There exists a belief that the pigment (cyanine) present in cherries and sour cherries may contribute to lowering the risk of gout attacks. A study in 2003 found that the consumption of these fruits can decrease inflammation. Consequently, these red fruits may aid in traditional forms of gout therapy.
Applications of Cherries - comprehensive utilization of the fruit
Cherries taste best when picked straight from the tree. How can one enjoy their flavor even out of season? The best solution is to prepare preserves and compotes. Due to the high water content and lack of intense taste, it is not recommended to freeze cherries. In the season, cherries are excellent for preparing pastries and meat sauces. 1 cherry (5 g) = 3 kcal; 1 handful of cherries (80 g) = 50 kcal; 1 teaspoon of low-sugar cherry preserve (15 g) = 22 kcal.
