Sour Cherries
Tart cooking cherries, richer in anthocyanins than sweet cherries and usually eaten cooked.
Nutrition per 100 g
Standardised to 100 g of sour cherries, raw for fair comparison. Typical serving: 100 g raw — 50 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 50 kcal | 50 kcal | 100 kcal |
| Protein | 1 g | 1 g | 2 g |
| Carbohydrate | 12.2 g | 12.2 g | 24.4 g |
| Fat | 0.3 g | 0.3 g | 0.6 g |
| Fibre | 1.6 g | 1.6 g | 3.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of sour cherries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 64 µg | 64 µg | 7% |
| Vitamin C | 10 mg | 10 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0.07 mg | <1% |
| Vitamin K | 2.1 µg | 2.1 µg | 2% |
| Thiamin | 0.03 mg | 0.03 mg | 3% |
| Riboflavin | 0.04 mg | 0.04 mg | 3% |
| Niacin | 0.4 mg | 0.4 mg | 3% |
| Vitamin B6 | 0.044 mg | 0.044 mg | 3% |
| Folate | 8 µg | 8 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.14 mg | 0.14 mg | 3% |
| Choline | 6.1 mg | 6.1 mg | 1% |
| Minerals | |||
| Calcium | 16 mg | 16 mg | 1% |
| Iron | 0.32 mg | 0.32 mg | 2% |
| Magnesium | 9 mg | 9 mg | 2% |
| Phosphorus | 15 mg | 15 mg | 1% |
| Potassium | 173 mg | 173 mg | 4% |
| Sodium | 3 mg | 3 mg | <1% |
| Zinc | 0.1 mg | 0.1 mg | <1% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.1 mg | 0.1 mg | 11% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
Source: USDA FoodData Central — Cherries, sour, red, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat sour cherries?
- Micronutrients for relatively few calories when portions stay reasonable.
- Tart cooking cherries, richer in anthocyanins than sweet cherries and usually eaten cooked.
How to include it
- Eat as it is, or pair with yogurt or oats for protein.
- Typical pairing ideas: Yogurt, Oats, Almonds.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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