Cerejas

Fruit

Item Rating: 80/100

1 serving (100 grams) contains 63 calories, 1.1 grams of protein, 0.2 grams of fat, and 16.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		150
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		38.1 g	13%
	Dietary Fiber	5 g	17%
	Sugars	30.5 g
protein		2.6 g	5%
Vitamin D		0 mcg	0%
Calcium		31.0 mg	2%
Iron		1.0 mg	5%
Potassium		528.6 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 4 cal (2.7%)

Protein: 10 cal (6.2%)

Carbs: 152 cal (91.1%)

About Cerejas

Cerejas, or cherries, are small stone fruits that originate from Europe and Western Asia but are now cultivated globally in regions with temperate climates. They are enjoyed both fresh and in various culinary applications, including desserts, salads, and beverages. Nutritionally, cherries are low in calories (63 per 100g), rich in dietary fiber (2.1g), and provide essential vitamins and minerals, such as vitamin C (7mg), potassium (~222mg), and small amounts of calcium (13mg) and iron (0.4mg). Cherries also contain powerful antioxidants like anthocyanins, which give them their deep red color, and melatonin, known for regulating sleep cycles.

Health Benefits

• Cherries are an excellent source of antioxidants such as anthocyanins, which help reduce inflammation and oxidative stress.
• Rich in vitamin C, cherries support immune function and promote healthier skin.
• The dietary fiber in cherries aids digestion and contributes to gut health.
• Cherries contain melatonin, which may help improve sleep quality and regulate circadian rhythms.
• The potassium content in cherries (222mg per 100g) supports proper muscle function and blood pressure regulation.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Selection and Storage

Store fresh cherries in the refrigerator unwashed in a breathable bag and wash immediately before consuming to limit mold growth. They can also be frozen whole or pitted for long-term use.

Common Questions About Cerejas Nutrition

Are cherries high in protein?

Cherries are not particularly high in protein, offering just 1.1 grams per 100 grams. They are primarily a carbohydrate-rich fruit, but they do provide small amounts of protein along with essential vitamins and antioxidants.

Can I eat cherries on a keto diet?

Cherries have 16 grams of carbohydrates per 100 grams, including 12.8 grams of sugar, making them less compatible with a strict keto diet. They may be consumed sparingly if your daily carb allowance permits, but they are not ideal for this eating plan.

What are the health benefits of cherries?

Cherries are rich in antioxidants, particularly anthocyanins, which can help reduce inflammation and support heart health. They also provide vitamin C, fiber (2.1 grams per 100 grams), and potassium, all of which contribute to overall wellness.

How many cherries should I eat in one serving?

A typical serving of cherries is about 1 cup (approximately 154 grams), which contains around 97 calories, 2.3 grams of fiber, and 20 grams of carbs. Be mindful of the sugar content when consuming cherries as part of a balanced diet.

How do cherries compare to berries like strawberries or blueberries?

Cherries are higher in sugar (12.8 grams per 100 grams) compared to strawberries (4.9 grams) or blueberries (9.7 grams). While all are rich in antioxidants, cherries provide slightly fewer vitamins (e.g., vitamin C) than strawberries but comparable potassium levels. They are best enjoyed fresh or frozen rather than in dried or juice form, which may have added sugars.

Data Sources & Scientific References