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Cherry Nutrition
the nutritional value of cherries and full cherry nutrition information...
Cherries contain high amounts of melatonin which helps to control your sleep and wake cycles. Melatonin has also been shown to promote a healthy immune system.
There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta carotene than sweet cherries.
Cherries are high in melatonin which is an antioxidant which modulates sleep patterns, protects tissues from free radical damage and protects the gastrointestinal tract from irritation, reduces stress-induced lesion formation and heals ulcers.
Cherries contain anthocyanins which is the pigment that gives the cherries their red colour. Anthocyanins are powerful antioxidants which fight free radical damage to the bodies' cells and tissues.
Cherries also contain a good amount of potassium which helps to regulate body acid, makes your muscles contract and relax and also helps to regulate blood pressure and heart rythms. Cherries provide a great source of nutrition for athletes who put a lot of stress and strain on their joints.
Cherries contain a good amount of pantothenic acid (vitamin B5) which helps turn carbohydrates and fats into energy and plays a part in the health of the adrenal glands.
One cup of cherries contains around 87 calories.
THE FULL NUTRITIONAL VALUE OF CHERRIES:
Cherries, sweet, rawRefuse: 8% (Pits and stems)
Scientific Name: Prunus avium
NDB No: 09070 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup, with pits, yields
-------
138g
| | Proximates
|
|
Water
|
g
|
113.50
|
|
Energy
|
kcal
|
87
|
|
Energy
|
kJ
|
363
|
|
Protein
|
g
|
1.46
|
|
Total lipid (fat)
|
g
|
0.28
|
|
Ash
|
g
|
0.66
|
|
Carbohydrate, by difference
|
g
|
22.09
|
|
Fiber, total dietary
|
g
|
2.9
|
|
Sugars, total
|
g
|
17.69
|
|
Sucrose
|
g
|
0.21
|
|
Glucose (dextrose)
|
g
|
9.09
|
|
Fructose
|
g
|
7.41
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.17
|
|
Galactose
|
g
|
0.81
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
18
|
|
Iron, Fe
|
mg
|
0.50
|
|
Magnesium, Mg
|
mg
|
15
|
|
Phosphorus, P
|
mg
|
29
|
|
Potassium, K
|
mg
|
306
|
|
Sodium, Na
|
mg
|
0
|
|
Zinc, Zn
|
mg
|
0.10
|
|
Copper, Cu
|
mg
|
0.083
|
|
Manganese, Mn
|
mg
|
0.097
|
|
Fluoride, F
|
mcg
|
2.8
|
|
Selenium, Se
|
mcg
|
0.0
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
9.7
|
|
Thiamin
|
mg
|
0.037
|
|
Riboflavin
|
mg
|
0.046
|
|
Niacin
|
mg
|
0.213
|
|
Pantothenic acid
|
mg
|
0.275
|
|
Vitamin B-6
|
mg
|
0.068
|
|
Folate, total
|
mcg
|
6
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
6
|
|
Folate, DFE
|
mcg_DFE
|
6
|
|
Choline, total
|
mg
|
8.4
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
4
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
52
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
88
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
117
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.10
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.01
|
|
Tocopherol, gamma
|
mg
|
0.06
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
2.9
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.052
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.001
|
|
16:0
|
g
|
0.037
|
|
18:0
|
g
|
0.012
|
|
Fatty acids, total monounsaturated
|
g
|
0.065
|
|
16:1 undifferentiated
|
g
|
0.001
|
|
18:1 undifferentiated
|
g
|
0.065
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.072
|
|
18:2 undifferentiated
|
g
|
0.037
|
|
18:3 undifferentiated
|
g
|
0.036
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
17
| | Amino acids
|
|
Tryptophan
|
g
|
0.012
|
|
Threonine
|
g
|
0.030
|
|
Isoleucine
|
g
|
0.028
|
|
Leucine
|
g
|
0.041
|
|
Lysine
|
g
|
0.044
|
|
Methionine
|
g
|
0.014
|
|
Cystine
|
g
|
0.014
|
|
Phenylalanine
|
g
|
0.033
|
|
Tyrosine
|
g
|
0.019
|
|
Valine
|
g
|
0.033
|
|
Arginine
|
g
|
0.025
|
|
Histidine
|
g
|
0.021
|
|
Alanine
|
g
|
0.036
|
|
Aspartic acid
|
g
|
0.785
|
|
Glutamic acid
|
g
|
0.115
|
|
Glycine
|
g
|
0.032
|
|
Proline
|
g
|
0.054
|
|
Serine
|
g
|
0.041
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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