The New Complete Book of Food



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Nutritional Profile

Energy value (calories per serving): Low

Protein: Moderate

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate

Sodium: Low

Major vitamin contribution: Vitamin A (sour cherries), vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Cherries have moderate amounts of fiber, insoluble cellulose and lignin in

the skin and soluble pectins in the flesh, plus vitamin C.

One cup fresh red sweet cherries (two ounces, without pits) has 3.2 g

dietary fiber, 64 IU vitamin A (.2 percent of the RDA) and 10.8 mg vitamin

C (14 percent of the RDA for a woman, 12 percent of the RDA for a man).

One-half cup canned water-packed sour/tart cherries has 0.5 g dietary fiber

and 1.5 mg vitamin C, and 377 IU vitamin A (16 percent of the RDA for a

woman, 13 percent of the RDA for a man).

Like apple seeds and apricot, peach, or plum pits, cherry pits contain

amygdalin, a naturally occurring cyanide/sugar compound that breaks

down into hydrogen cyanide in the stomach. While accidentally swallow-

ing a cherry pit once in a while is not a serious hazard, cases of human

poisoning after eating apple seeds have been reported (see apples). NOTE:

Some wild cherries are poisonous.

The Most Nutritious Way to Serve This Food

Sweet cherries can be eaten raw to protect their vitamin C; sour (“cook-

ing”) cherries are more palatable when cooked.

* Except for maraschino cherries, which are high in sodium.