Cherries are a nutritious and delicious fruit that can be a healthy addition to your diet. However, one thing to consider when eating cherries is that they contain a varying amount of calories depending on whether they have pits or not. So how many calories are actually in 1 cup of cherries with pits?
Quick Answer
There are approximately 97 calories in 1 cup (155g) of cherries with pits.
Detailed Answer
To determine the calorie count of cherries with pits, we need to break it down by the different components that make up the fruit:
- Cherry flesh – This is the edible part of the cherry that you eat. 1 cup of cherry flesh contains about 87 calories.
- Cherry pits – The pits or stones at the center of cherries also contribute some calories. There are about 10 pits in 1 cup of cherries. Each cherry pit contains around 1-2 calories.
So for 1 cup of whole cherries with pits, it’s approximately:
- 87 calories (for 1 cup cherry flesh)
- 10 calories (for 10 pits at 1-2 calories each)
In total: 87 + 10 = 97 calories
Therefore, the full calorie count comes out to about 97 calories in 1 cup (155g) of cherries with pits.
Nutrition Facts for 1 Cup of Cherries With Pits
Here is more detailed nutrition information for 1 cup of cherries with pits:
| Nutrient | Amount |
|---|---|
| Calories | 97 |
| Fat | 0.5g |
| Carbohydrates | 25g |
| Fiber | 3g |
| Sugar | 19g |
| Protein | 2g |
Factors That Influence Calorie Count
When determining the calories in cherries, keep in mind that several factors can cause the counts to vary:
- With pits vs. pitted – Cherries with pits intact contain slightly more calories because the pits contribute some additional calories.
- Cherry variety – There are over a dozen varieties of cherries that can differ somewhat in nutrient content. For example, black cherries tend to be smaller and have fewer calories per cup than larger sweet cherries.
- Serving size – The calorie count may be lower for a smaller 3/4 cup serving vs. a full 1 cup serving.
- Sweetness – Sweeter cherries tend to have more sugar and more calories than tart cherries.
To get the most precise nutrient data, look at the specific type of cherry and serving size you are eating.
Cherry Pit Calories
As mentioned above, cherry pits or stones contribute a small amount of calories to the overall count. Here is a more detailed look at cherry pit calories:
- There are typically about 8-12 cherry pits in 1 cup of cherries
- Each cherry pit contains around 1-2 calories
- So for a cup of 10 cherries, the pits would add 10-20 calories
- Since most of the calories come from the cherry flesh, the pits provide only a minor amount of calories
Even though the pit calories are minimal, some people still prefer to eat pitted cherries to avoid any potential risks from accidentally swallowing the hard pits.
Benefits of Cherries
Cherries are packed with beneficial nutrients and compounds that make them a healthy part of your diet. Here are some of the top health benefits of cherries:
- Antioxidants – Cherries contain polyphenol antioxidants that can help reduce inflammation and protect cells from damage. The anthocyanins in cherries give them their rich red color.
- Anti-inflammatory effects – The antioxidants in cherries may help lower inflammation associated with arthritis and gout.
- Improved sleep – Cherries contain melatonin, which is a hormone that helps regulate the sleep-wake cycle. Drinking cherry juice can help promote sleep.
- Reduced muscle soreness – Consuming cherries or cherry juice around exercise may help minimize muscle soreness and strength loss.
In addition to these special health effects, cherries provide a nutritious package of vitamins, minerals, fiber and water like other fruits and berries.
Tips for Enjoying Cherries
Here are some tips for incorporating cherries into your diet:
- Enjoy cherries as a snack on their own or mix into a fruit salad.
- Add chopped cherries to yogurt, oatmeal, or cottage cheese.
- Cherry sauce or chutney pairs well with poultry and pork dishes.
- Use dried cherries in baked goods like muffins, breads and granola bars.
- Make a smoothie with frozen cherries, milk/yogurt, and other fruit.
- Cherry juice is tasty on its own or used to make popsicles.
When buying fresh cherries, look for plump, shiny cherries with green stems still intact. Rinse cherries before eating. Cherries can also be pitted and frozen so you can enjoy their sweet taste year-round.
Cherry Pit Safety
While cherry pits provide a very small amount of nutrients and calories, it’s generally advisable to avoid eating them. Cherry pits contain cyanide compounds that can be toxic if consumed in very high amounts. The flesh of the cherry helps neutralize these compounds, but the pit contains a larger concentration.
Many people accidentally swallow a cherry pit from time to time without issue. However, chewing or crushing the pits releases more of the toxic compounds, increasing risk. If you happen to swallow a whole pit, it will likely pass through your digestive system without being broken down.
To avoid any potential safety issues, be sure to spit out the pits after eating cherries. Teach children to do the same. When cooking or baking with cherries, remove the pits first. Cherry pitters make this process easy and prevent cut fingers from using a knife.
The Bottom Line
In summary, 1 cup of cherries with pits contains about 97 calories – which comes mostly from the cherry flesh at 87 calories, along with about 10 calories from the pits. The exact calorie count can vary slightly depending on the specific type and serving size. While the pits add only minimal calories and nutrients, most experts recommend spitting them out to avoid any potential toxicity issues if chewed or crushed. Enjoy your cherries pitted or not, but be mindful of the pits for safety.
