Rainer cherries

Fruit

Item Rating: 80/100

1 serving (140 grams) contains 90 calories, 1.5 grams of protein, 0.3 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		152.5
% 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		37.3 g	13%
	Dietary Fiber	5.1 g	18%
	Sugars	32.2 g
protein		2.5 g	5%
Vitamin D		0 mcg	0%
Calcium		33.9 mg	2%
Iron		0.5 mg	2%
Potassium		508.5 mg	10%

* 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 (6.1%)

Carbs: 149 cal (91.1%)

About Rainer cherries

Rainier cherries are a premium variety of cherry originally developed in Washington State, USA, in 1952 by crossing Bing and Van cherries. Known for their distinctively yellow skin with a red blush and a sweet, delicate flavor, Rainier cherries are highly sought after during their relatively short growing season from June to August. Nutritionally, Rainier cherries are low in calories (approximately 90 calories per cup) and rich in dietary fiber, vitamin C, potassium, and antioxidants. They are also hydrating, with over 80% of their weight comprised of water.

Health Benefits

• Rich in vitamin C, supporting a healthy immune system and aiding in collagen production.
• High in dietary fiber, which promotes digestive health and regularity.
• Contains potassium, which helps regulate blood pressure and supports heart health.
• Packed with antioxidants, like anthocyanins and carotenoids, which combat oxidative stress and inflammation.
• Low glycemic index and natural sugars make them a good choice for sustained energy without a rapid blood sugar spike.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-sugar diets, individuals with cherry intolerance (rare)

Selection and Storage

Keep Rainier cherries refrigerated in a breathable container such as a perforated bag. Wash just before consumption to prevent moisture-related spoilage.

Common Questions About Rainer cherries Nutrition

Are Rainier cherries high in protein?

Rainier cherries are not high in protein. A 1-cup serving (about 140 grams) contains only 1 gram of protein, making them a low-protein food. They are primarily a source of carbohydrates and provide natural sugars, fiber, and vitamins.

Can I eat Rainier cherries on a keto diet?

Rainier cherries are not ideal for a keto diet due to their relatively high carbohydrate content. A 1-cup serving contains around 23 grams of total carbs, including 20 grams of natural sugars, which can quickly exceed the carb limits recommended for keto.

What health benefits do Rainier cherries offer?

Rainier cherries are rich in antioxidants, particularly anthocyanins and vitamin C, which help combat oxidative stress. They also provide potassium, which supports heart health and muscle function, and fiber, aiding digestion. However, their high natural sugar content may be a concern for people managing blood sugar levels.

What is a recommended serving size for Rainier cherries?

A typical serving size is 1 cup (about 140 grams or roughly 20 cherries), which provides around 90 calories, 23 grams of carbs, 3 grams of fiber, and various vitamins and minerals. Enjoy them in moderation, especially if you're watching your sugar or calorie intake.

How do Rainier cherries compare to other cherries like Bing cherries?

Rainier cherries are sweeter and lower in anthocyanins compared to Bing cherries, which are darker and slightly more tart. Nutritionally, Bing cherries have a higher antioxidant content due to their deeper color, while Rainier cherries are prized for their unique flavor and milder sweetness.

Data Sources & Scientific References