Cherries 101: Nutrition, Benefits, How To Use, Buy, Store | Cherries: A Complete Guide

What are Cherries

Cherries are a type of fruit that come from various species of trees belonging to the Prunus genus. They are typically small, round, and have a distinct sweet or tart flavor, depending on the variety. Cherries are known for their vibrant red or dark red color, although there are also yellow and black cherry varieties. There are two primary types of cherries:

1. Sweet Cherries: Sweet cherries, such as Bing and Rainier, are typically enjoyed fresh as a delicious snack or used in desserts like pies, tarts, and cobblers. They have a sweet, juicy flesh and are usually eaten when fully ripe.
2. Sour Cherries: Sour cherries, such as Montmorency, are more tart in taste and are often used in cooking and baking, especially for making cherry pies, jams, and preserves. They are less commonly eaten fresh but can be enjoyed if you prefer a tart flavor.

Cherries are not only tasty but also nutritious. They are a good source of vitamins, minerals, and antioxidants, particularly vitamin C and potassium. Cherries are also known for their potential health benefits, including anti-inflammatory properties and their ability to aid in sleep due to their melatonin content.

Cherries can be found in various parts of the world and are typically in season during the late spring and summer months. They are often used in a wide range of culinary applications, from fresh consumption to various culinary dishes and beverages.

Other Names of Cherries

Cherries are known by different names and have various varieties depending on the region and local languages. Here are some other names and common cherry varieties:

1. Sour Cherries: These are often referred to as “tart cherries” due to their acidic, sour taste. Common varieties include Montmorency and Morello cherries.
2. Sweet Cherries: Sweet cherries come in various cultivars, each with its own name. Some popular sweet cherry varieties include Bing, Rainier, Lambert, and Stella.
3. Black Cherries: These cherries are dark in color and have a sweet to slightly tart taste. The most well-known black cherry variety is the Black Tartarian.
4. Yellow Cherries: These cherries are, as the name suggests, yellow in color and typically sweet. The Rainier cherry is a popular yellow cherry variety.
5. Wild Cherries: Wild cherries are often smaller and have a more intense, sometimes bitter flavor. They are sometimes referred to as “chokecherries.”
6. Dwarf Cherries: Certain cherry trees are smaller in stature and are referred to as dwarf cherries. They are popular for smaller gardens or container planting.
7. Cherry Varietals: Depending on the region and type of cherry, there are many named varieties. Some examples include the Napoleon, Van, Lapins, and Sweetheart cherries.
8. Cherry Blossoms: In Japan, cherry blossoms (known as “sakura”) are celebrated for their beauty and cultural significance. While not the fruit itself, the blossoms have their own name and are used in various culinary and cultural traditions.
9. Prunus avium and Prunus cerasus: These are the scientific names for sweet and sour cherries, respectively. They are often used in botanical and horticultural contexts.
10. Cerasus: Another genus name for cherries, often used in botanical classification.

The names of cherries can vary between regions and languages, and there are many different cherry varieties grown around the world, each with its unique characteristics.

Nutritional Value of Cherries

Here is the nutritional value of cherries per 100 grams, presented in a tabular form:

Nutrient	Amount per 100 grams
Calories	50 kcal
Water	82.25 grams
Protein	1.06 grams
Carbohydrates	12.18 grams
Sugars	8.49 grams
Fiber	2.1 grams
Fat	0.3 grams
Vitamin C	7 mg (12% DV)
Vitamin A	64 IU (1% DV)
Vitamin K	2.1 µg (3% DV)
Potassium	222 mg (6% DV)
Copper	0.062 mg (3% DV)
Manganese	0.052 mg (3% DV)
Vitamin B6 (Pyridoxine)	0.049 mg (2% DV)
Vitamin B5 (Pantothenic)	0.199 mg (2% DV)

Please note that these values are approximate and can vary depending on the variety and ripeness of the cherries. Cherries are low in calories and a good source of vitamin C and various antioxidants, making them a healthy and nutritious fruit choice.

Benefits of Cherries

Cherries offer a range of health benefits due to their nutrient content and the presence of various antioxidants. Some of the potential benefits of cherries include:

1. Rich in Antioxidants: Cherries are packed with antioxidants, including anthocyanins and quercetin, which help combat oxidative stress and reduce the risk of chronic diseases.
2. Anti-Inflammatory Properties: The antioxidants and compounds in cherries may help reduce inflammation, making them potentially beneficial for conditions like arthritis and gout.
3. Pain Relief: Some studies suggest that tart cherries, in particular, may help reduce muscle soreness and inflammation, which can be beneficial for athletes and individuals with exercise-induced pain.
4. Improved Sleep: Cherries contain melatonin, a hormone that regulates sleep patterns. Consuming cherries or cherry juice may help improve sleep quality and duration.
5. Heart Health: The antioxidants and potassium in cherries can contribute to heart health by helping regulate blood pressure, reducing the risk of heart disease.
6. Weight Management: Cherries are relatively low in calories and high in fiber, which can help with weight management by promoting a feeling of fullness and aiding in digestion.
7. Cancer Prevention: Some studies have suggested that the antioxidants in cherries may have cancer-fighting properties, although more research is needed in this area.
8. Skin Health: The vitamin C in cherries plays a role in collagen production, which is essential for healthy skin. It may help reduce signs of aging and promote skin health.
9. Digestive Health: Cherries contain dietary fiber, which can aid in digestion and prevent constipation.
10. Bone Health: The vitamin K content in cherries is important for bone health, as it plays a role in calcium absorption and bone mineralization.
11. Eye Health: The antioxidants in cherries may contribute to eye health and reduce the risk of age-related macular degeneration.

It’s important to note that while cherries have many potential health benefits, they should be part of a balanced diet and not relied upon as a sole treatment for any medical condition. Individual responses to cherries may vary, and it’s always advisable to consult with a healthcare professional for specific health concerns or dietary recommendations.

Varieties of Cherries

There are numerous varieties of cherries, each with its own unique flavor, appearance, and intended use. Here are some of the popular cherry varieties:

1. Bing Cherry: Bing cherries are perhaps the most well-known sweet cherry variety in the United States. They are large, deep red to almost black when fully ripe, and have a sweet, juicy flesh.
2. Rainier Cherry: Rainier cherries are known for their beautiful yellow to pale red skin and sweet, delicate flavor. They are often considered the sweetest of all cherry varieties.
3. Lambert Cherry: Lambert cherries are large, dark red, and have a rich, sweet-tart flavor. They are often used in cooking and baking.
4. Stella Cherry: Stella cherries are another sweet variety, with dark red skin and a rich, sweet taste. They are often eaten fresh.
5. Montmorency Cherry: Montmorency cherries are a popular sour cherry variety, typically used for making tart cherry pies and preserves. They are bright red when ripe and have a tangy, sour flavor.
6. Black Tartarian Cherry: This is a sweet black cherry with a deep purple to black skin and sweet, juicy flesh.
7. Napoleon Cherry: Also known as Royal Ann, Napoleon cherries are typically used for making maraschino cherries. They are large, yellow with a red blush, and have a sweet-tart flavor.
8. Sour Morello Cherry: Morello cherries are dark red to almost black and are extremely tart. They are often used in cooking and for making sour cherry preserves.
9. Balaton Cherry: Balaton cherries are a newer sour cherry variety with a dark red skin and a rich, tart flavor. They are known for their excellent culinary qualities.
10. Sweetheart Cherry: Sweetheart cherries are a sweet variety with dark red to almost black skin and a rich, sweet flavor.
11. Van Cherry: Van cherries are sweet and dark red in color, often used for fresh consumption and processing.
12. Skeena Cherry: Skeena cherries are a late-season sweet variety with a deep red to nearly black color and a sweet, slightly tart flavor.

These are just a few examples, and there are many more cherry varieties grown around the world, each with its own distinctive characteristics. The choice of cherry variety depends on personal preference and intended use, whether for fresh eating, baking, or preserving.

What Does Cherries Taste Like

The taste of cherries can vary depending on the variety, as there are sweet and sour cherry types, each with its own unique flavor profile:

1. Sweet Cherries: Sweet cherries, such as Bing or Rainier, have a predominantly sweet and juicy flavor. They are often described as having a rich and mild sweetness with a hint of tartness, but the tartness is much less pronounced compared to sour cherries. The taste is often reminiscent of dark, ripe fruits and may have subtle undertones of vanilla.
2. Sour Cherries: Sour cherries, like Montmorency, have a distinctly tart and tangy flavor. They are much more sour than sweet cherries and are often used in baking and cooking, especially for making cherry pies and preserves. The flavor is bright and refreshing with a sour kick.

It’s important to note that within each of these categories, different cherry varieties may have slight variations in taste, so there can be nuances in sweetness and tartness. Additionally, the taste of cherries can be influenced by their ripeness; fully ripe cherries tend to be sweeter and juicier.

Overall, cherries are known for their delightful, fruity flavor and are enjoyed for their unique combination of sweetness and, in the case of sour cherries, tartness. The specific taste can be a matter of personal preference, and some people may prefer the sweet, while others prefer the tart variety.

How To Use Cherries

Cherries are a versatile fruit that can be used in various culinary applications. Here are some common ways to use cherries:

1. Fresh Snacking: Eat cherries fresh as a healthy and delicious snack. Simply wash them and remove the pits before eating.
2. Desserts: Cherries are a popular ingredient in a wide range of desserts, including:
   • Cherry pie: A classic dessert made by filling a pastry crust with sweet or sour cherry filling.
   • Cherry cobbler: A baked dessert with a sweet biscuit or cake topping and cherry filling.
   • Cherry clafoutis: A French dessert that features cherries baked in a sweet custard-like batter.
   • Cherry cheesecake: Add cherries on top of a cheesecake for a fruity twist.
   • Cherry ice cream or sorbet: Make homemade cherry-flavored ice cream or sorbet.
3. Preserves and Jams: Cherries are often used to make cherry preserves, jams, and fruit spreads. They can be canned or stored for long-term use.
4. Toppings: Use fresh or cooked cherries as a topping for pancakes, waffles, yogurt, or oatmeal. They add natural sweetness and flavor.
5. Baking: Incorporate cherries into baked goods like muffins, scones, bread, and tarts. Dried cherries can also be used in baking.
6. Salads: Fresh cherries can be a delightful addition to salads, providing a burst of sweetness and color. They pair well with greens, nuts, and cheese.
7. Sauces: Cherries can be used to make savory and sweet sauces, such as cherry sauce for meats like duck, or a cherry sauce for desserts.
8. Beverages: Cherries can be used in various drinks and beverages, such as:
   • Cherry smoothies: Blend cherries with yogurt, milk, or juice for a refreshing smoothie.
   • Cherry-infused water: Add fresh or frozen cherries to a pitcher of water for a flavorful twist.
9. Cherry Compote: Make a cherry compote by simmering cherries with sugar and a touch of lemon juice. Serve it as a topping for ice cream, yogurt, or pancakes.
10. Cherry Salsa: Create a sweet and spicy salsa with cherries, red onion, jalapeño, cilantro, and lime juice. It pairs well with grilled meats or as a dip.
11. Cherry Chutney: Make a sweet and tangy chutney with cherries, vinegar, spices, and sugar. It’s a versatile condiment that pairs nicely with cheese, or poultry.
12. Candied Cherries: You can candy cherries for use in baking, decorating cakes, or as a sweet garnish for desserts.

Remember to remove the pits from cherries when necessary, and consider using a cherry pitter for convenience. Cherries can be enjoyed in both sweet and savory dishes, making them a versatile and delightful fruit to work with in the kitchen.

Substitute for Cherries

If you need to substitute cherries in a recipe due to allergies, unavailability, or personal preference, there are several alternatives, depending on the specific dish. Here are some common cherry substitutes:

1. Other Berries: Many recipes that call for cherries can be substituted with other berries, such as raspberries, blueberries, strawberries, or blackberries. The choice of berry may depend on the flavor profile and color you’re looking for.
2. Dried Cherries: If fresh or frozen cherries are called for in a recipe, you can often use dried cherries instead. Keep in mind that dried cherries are sweeter and have a different texture, so adjust the amount accordingly.
3. Cranberries: In some recipes, dried cranberries or fresh cranberries can be used as a substitute for cherries, especially in baking. They add a tartness that is closer to sour cherries.
4. Pomegranate Seeds: Pomegranate seeds can add a burst of color and a sweet-tart flavor to salads, desserts, and savory dishes. They work well as a garnish or in fruit-based sauces.
5. Plums: Fresh or cooked plums can be a suitable substitute for cherries in certain recipes. Choose ripe, sweet plums for the best results.
6. Apricots: If you’re looking for a similar texture, fresh apricots or dried apricots can replace cherries in some recipes, particularly in baked goods and chutneys.
7. Peaches: Sliced or diced peaches can be used as a substitute for cherries in recipes that require a fruity, sweet component. They work well in pies, cobblers, and crisps.
8. Rhubarb: In some baking recipes, rhubarb can provide a tart and slightly sour component similar to cherries, especially when mixed with sugar.
9. Currants: Red currants or black currants can replace cherries in jams, sauces, and some desserts. They have a tartness that can mimic the flavor of sour cherries.
10. Mango: Mango can be used in recipes where you want a sweet and tropical flavor. While it’s a different fruit altogether, it can work as an alternative in certain dishes.

Keep in mind that the choice of substitute will depend on the specific recipe and your flavor preferences. Adjust the amount of sugar and other ingredients as needed to achieve the desired taste and texture. It’s always a good idea to taste as you go to ensure the final result meets your expectations.

Where to Buy Cherries

Cherries are commonly available in many grocery stores, supermarkets, and farmer’s markets, especially during the cherry season, which typically runs from late spring to early summer. Here are some places where you can buy cherries:

1. Grocery Stores and Supermarkets: Most well-stocked grocery stores and supermarkets carry cherries, especially during the cherry season. Look for them in the fresh produce section.
2. Farmers’ Markets: Local farmers’ markets are an excellent place to find fresh, locally grown cherries. These cherries are often very fresh and may be available in a wider variety of types than what you’d find in a typical supermarket.
3. Fruit Stands and Orchard Stores: In regions where cherries are grown, you may find fruit stands or stores at cherry orchards that sell fresh cherries directly to consumers. This is a great way to get freshly picked cherries.
4. Online Retailers: You can also buy cherries online through various retailers. Online options may include fresh cherries, dried cherries, or cherry products like jams and preserves. Be sure to check for the availability of fresh cherries and shipping options in your area.
5. Warehouse Stores: Some warehouse clubs like Costco and Sam’s Club often carry cherries during the cherry season. You can purchase them in larger quantities at these locations.
6. Specialty Food Stores: Specialty food stores or gourmet markets may carry unique cherry varieties, cherry products, or imported cherries.
7. Community Supported Agriculture (CSA) Programs: Consider joining a CSA program that offers fresh, locally sourced produce. Cherries may be part of your CSA share during the cherry season.

When buying cherries, look for fruit that is plump, firm, and free from blemishes. The color of sweet cherries should be vibrant, while sour cherries may have a more subdued color. You can also ask the seller or store staff for information about the cherry variety and the origin of the cherries, as this can affect their flavor and characteristics.

How To Store Cherries

Properly storing cherries can help extend their freshness and prevent them from spoiling too quickly. Here’s how to store cherries:

1. Refrigeration: The best way to store fresh cherries is in the refrigerator. Place them in a clean, airtight container or a plastic bag with small holes to allow for some ventilation. If the cherries are already in a plastic clamshell container, you can keep them in that, but make sure there’s some airflow.
2. Don’t Wash Before Storing: It’s important not to wash cherries before refrigerating them, as moisture can promote mold growth. Instead, wait until you’re ready to eat them or use them in a recipe.
3. Remove Stems and Pits: Before refrigerating cherries, it’s a good idea to remove the stems and pits. This makes them easier to grab and enjoy.
4. Keep Them Dry: Make sure the cherries are dry before storing them. You can use a paper towel to gently pat them dry if needed. Moisture can lead to mold growth, so it’s essential to keep them as dry as possible.
5. Inspect Regularly: Check your stored cherries regularly for any signs of mold, overripe fruit, or spoiled cherries. Remove any that are starting to go bad to prevent them from affecting the others.
6. Temperature: Keep cherries in the coldest part of your refrigerator, usually in the crisper drawer. The ideal temperature for storing cherries is around 32 to 34 degrees Fahrenheit (0 to 1 degree Celsius).
7. Use or Freeze Promptly: Cherries are best enjoyed when fresh. If you’re not planning to consume them within a few days, consider freezing them. To freeze cherries, wash, pit, and dry them thoroughly before placing them in an airtight container or freezer bag. Frozen cherries can be used in smoothies, desserts, or as a snack.

Cherries are highly perishable, so it’s essential to store them properly to maintain their quality and freshness. When stored correctly, fresh cherries can last for about a week in the refrigerator. Keep in mind that the shelf life may vary based on the cherries’ ripeness at the time of purchase. Cherries picked at their peak of ripeness will generally last longer.

Frequently Asked Questions (FAQs) Cherries