Bing cherries are a delicious and nutritious fruit that make a great snack or addition to recipes. But many people wonder, just how many calories are in Bing cherries? And does the number of calories change if you eat a handful of 10 cherries versus just one or two?
The Basics on Bing Cherries
First, let’s cover some background on Bing cherries. Bing cherries are a variety of sweet cherry, bred specifically to be larger, firmer, and sweeter than other cherry varieties. They were developed in the 1960s at Washington State University and named after one of the farmers who helped cultivate them, Ah Bing. Bing cherries are deep red in color and have a firm, juicy texture when ripe.
Most Bing cherries found in grocery stores in the United States come from the Pacific Northwest, where the warm days and cool nights during cherry season help them develop their signature sweet flavor. Bing cherries are available fresh in stores typically from May through August.
Nutrition Info for Bing Cherries
When looking at the nutrition information for Bing cherries, here are some of the key facts:
- 1 cup (154g) of raw Bing cherries contains 87 calories
- 1 cup of Bing cherries provides 3.2 grams of dietary fiber, which is 11% of the Daily Value (DV)
- Bing cherries contain vitamin C, with 1 cup providing 10% DV
- They also have small amounts of potassium, vitamin A, and vitamin K
- Bing cherries have a glycemic index score of 22, which is considered very low (foods under 55 are low on the glycemic index)
As you can see, one serving of Bing cherries provides essential vitamins, minerals, and fiber, while still being low in calories and sugar compared to many other fruits. The low glycemic index score also makes them a smart snack option for people with diabetes.
Calories in Fresh Bing Cherries
Now that we know the basics about Bing cherries, let’s calculate how many calories are in a serving of 10 fresh Bing cherries.
Since 1 cup of Bing cherries weighs 154g and contains 87 calories, we can use some simple math to determine the calories in a smaller serving size. A quick way to estimate it is thinking that since 1 cup has about 150g, then 10 cherries should have about 15g.
The math works out as:
- 87 calories per 154g (1 cup)
- 15g per 10 cherries
- 87 calories x (15g / 154g) = 8 calories in 10 Bing cherries
Based on this, 10 fresh Bing cherries have approximately 8 calories. This is a very modest amount for a quick snack or topping for yogurt, oatmeal, or salad.
Calorie Differences in 1 Cherry vs. 10 Cherries
What’s interesting is that the number of calories changes only slightly if you eat just one Bing cherry versus 10 cherries. Let’s take a look:
| Number of Cherries | Grams | Calories |
|---|---|---|
| 1 cherry | 1.5g | 1 calorie |
| 10 cherries | 15g | 8 calories |
As the table shows, at just 1.5g each, one single Bing cherry contains only 1 calorie. When you eat 10 cherries, the total gram weight is 15g which provides 8 calories.
This demonstrates that even though 10 cherries is a slightly higher calorie count than just 1, we’re still talking about very low numbers in terms of calories here. Even 10 fresh cherries make for a tiny, guilt-free snack or mini-dessert.
Comparing Bing Cherries to Other Common Fruits
To put the calorie count of Bing cherries into context, let’s see how they compare to a few other popular fruits:
| Fruit | Calories in 1 Cup | Calories in 10 Pieces |
|---|---|---|
| Bing cherries | 87 | 8 |
| Strawberries | 46 | 5 |
| Apple slices | 57 | 6 |
| Blueberries | 84 | 8 |
| Grapes | 100 | 10 |
| Banana | 105 | 54 |
As you can see in this comparison, a serving of 10 cherries is very low in calories compared to most other fruits. Bananas are the only fruit listed with significantly more calories for 10 pieces, at 54 calories per 10 slices. Meanwhile grapes, blueberries, and cherries all contain 8 or 9 calories in a 10 piece serving.
So if you’re looking for a fruit that lets you snack on a bigger portion with minimal calorie guilt, Bing cherries are a great option.
Factors that Influence Cherry Calorie Counts
It’s also helpful to note that the specific calorie counts for cherries can vary depending on a few factors:
- Serving size – Obviously the more cherries you eat, the more calories you will consume. Pay attention to portion sizes to keep calories in check.
- Fresh vs. canned – Fresh Bing cherries contain fewer calories and sugar compared to canned cherries packed in syrup or juice.
- Sweetness – Sweeter cherries tend to have slightly more calories and carbs than tart cherries.
- Pitted vs non-pitted – Pitted cherries will have a bit less weight without the pits, meaning slightly fewer calories per serving.
But in most cases, these differences amount to a minimal impact on overall calorie content. In general, you can use the estimate of 87 calories per cup or 8 calories per 10 cherries as a reliable benchmark.
The Benefits of Bing Cherries
Now that we know how low in calories fresh Bing cherries are, let’s also explore some of the key health benefits these cherries provide:
1. Antioxidants
Bing cherries contain polyphenols, a type of antioxidant that helps fight cellular damage. The anthocyanins that give cherries their red color are especially important antioxidants.
2. Reduced inflammation
The compounds in Bing cherries help lower inflammation markers like C-reactive protein (CRP). Lower inflammation can provide protection against arthritis, gout, heart disease, and diabetes.
3. Better sleep
Drinking tart cherry juice has been linked to slight improvements in sleep quality, likely due to the melatonin content.
4. Muscle recovery
Active individuals may find that eating Bing cherries post-workout helps reduce muscle soreness and strength loss.
5. Cancer prevention
Animal studies suggest compounds in Bing cherries may slow tumor growth and activation of cancer cells. More research is still needed on cancer prevention.
6. Heart health
The nutrients and antioxidants in cherries promote lower cholesterol, reduce blood pressure, and decrease oxidative stress on heart vessels.
Tips for Enjoying Bing Cherries
Here are some quick tips for reaping the benefits and enjoying the sweet flavor of Bing cherries:
- Wash thoroughly before eating to remove pesticide residues.
- Store fresh cherries in the refrigerator for up to 5 days.
- Freeze pitted cherries for later smoothies or baking.
- Add cherries to yogurt, cottage cheese, oatmeal, or salads.
- Blend cherries into homemade protein bars, energy bites or muffins.
- Roast or grill pitted cherries for a warm topping on chicken or fish.
- Make a chia pudding with cherry juice as the liquid base.
- Mix up a cherry salsa to pair with cheese and crackers.
- Whirl frozen cherries into homemade sorbet or nice cream.
Nutrition Summary
To summarize the key nutrition facts: A serving of 10 fresh Bing cherries provides about 8 calories and 1 gram of fiber, along with antioxidants and anti-inflammatory compounds. Their calories and sugar are lower than most other common fruits.
While the calorie difference is minimal between eating 1 cherry versus 10, you’ll maximize the nutritional benefits by enjoying a serving of around 10 cherries. This makes for a perfect light, nutrient-dense snack any time of day.
So don’t hesitate to pop a handful of sweet Bing cherries when you’re craving a fruity treat, thanks to their incredible nutrition profile compared to their low calorie count per serving.
