Anatomy of a Cherry

It may taste sinfully decadent, but this ruby-red fruit is low in calories (one cup has just 90) and packed with nutrition. Cherries have two kinds of antioxidants, quercetin and anthocyanin, which help provide the deep color. Fiber and vitamin C add to this fruit’s sweet goodness.

Putting more fruit, such as cherries, in your diet can help lower blood pressure and the risk of stroke. That’s because they are naturally sodium-free and a good source of potassium — 1 cup provides about 9% of your RDA.

Pull out a blender for this quick cherry recipe.

Cran-Cherry Cooler

Makes 2 smoothies

1 cup reduced-calorie cranberry juice cocktail
1 cup frozen or fresh pitted cherries
1 cup raspberry sorbet or sherbet
6 ounces low-fat vanilla yogurt
2 tablespoons ground flaxseed
1-2 cups ice cubes or crushed ice

1. Put all ingredients in a blender or large food processor.

2. Blend on highest speed until smooth, about 10 seconds. Scrape sides of blender and turn on blender for 5 seconds more.

3. Pour into two glasses and enjoy!

Per smoothie: 296 calories, 6 g protein, 61 g carbohydrate, 4 g fat, 6 mg cholesterol, 6 g fiber, 63 mg sodium. Calories from fat: 12%.

Choose the Right Cherry for the Fruit Bowl

Did you know there are two cherry species? Sweet cherries are the ones you buy fresh in the market, tart are typically canned or frozen and pie-ready. Shake a tart cherry tree during its short fruiting season and you’ll have some 7,000 cherries — enough for about 28 pies.


  1. Magee, E. The Flax Cookbook, Da Capo Press, Jan. 7, 2003.
  2. Grigoras, C. Separation and Purification Technology, October  2012.

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