Sweet cherries are a satisfying and delicious treat, but are often only available fresh during a brief summer season. Luckily, canned cherries in heavy syrup offer a convenient and tasty way to enjoy this fruit year-round. With 83 calories per 100-gram serving, they can satisfy your sweet tooth without sabotaging your diet.

In addition to being low in calories, canned cherries provide several key micronutrients. They are high in vitamin C, potassium, and manganese, which are important for immune function, blood pressure regulation, and bone health, respectively.

In this article, we'll explore the benefits of incorporating canned sweet cherries into your diet, as well as some tips for cooking and storing them.

Calories and Macronutrients

As mentioned, 100 grams of canned sweet cherries in heavy syrup contain approximately 83 calories. They also provide nearly 1 gram of protein, less than half a gram of fat, and 21 grams of carbohydrates, including 18 grams of sugar. While canned fruit does contain added sugar, the micronutrient content can still contribute to a balanced diet. Cherries are also a good source of fiber, providing over 2 grams per serving. When choosing canned cherries, be mindful of the added sugar content and try to choose a brand with minimal ingredients.

Vitamins and Minerals

One of the main benefits of canned sweet cherries is their high vitamin and mineral content. For example, 100 grams provides approximately 16% of your daily recommended intake of vitamin C, which is crucial for immune function and skin health. Cherries are also an excellent source of potassium, with 100 grams providing nearly 13% of your daily recommended intake. This mineral is important for regulating blood pressure and fluid balance in the body. Additionally, cherries contain small amounts of other micronutrients like manganese and vitamin K. Including canned cherries in your diet can help you meet your daily micronutrient needs, especially during periods when fresh fruit is less readily available.

Health Benefits

In addition to their micronutrient content, sweet cherries contain polyphenols, which are antioxidants that can protect against cellular damage and inflammation. This may offer protective effects against chronic diseases like heart disease and cancer. Cherries have also been studied for their potential anti-inflammatory effects, which may have implications for reducing pain and inflammation in conditions like arthritis. While more research is needed to fully understand the health benefits of cherries, incorporating them into your diet is a tasty way to potentially support your overall health.

Weight Loss

While no one food is a magic solution for weight loss, canned sweet cherries can certainly be a part of a healthy, calorie-controlled diet. With only 83 calories per serving, they can satisfy your sweet tooth without derailing your progress. Additionally, the fiber content in canned cherries can help you feel more full and satisfied after eating, which may lead to overall reduced calorie intake. Just be mindful of the added sugar in canned fruit and make sure to incorporate a variety of nutrient-dense foods for optimal weight loss and overall health.

Low Carb Dieting

Canned sweet cherries do contain a moderate amount of carbohydrates, with 100 grams providing approximately 21 grams of carbs, including 18 grams of sugar. While this may make them less compatible with a very low carb diet like the ketogenic diet, they can still be enjoyed in moderation as part of a balanced diet. Consider pairing canned cherries with a source of protein, like Greek yogurt or cottage cheese, to balance out their carbohydrate content and promote satiety. As always, be mindful of portion sizes and choose a brand with minimal added sugars.

Cooking Tips

Canned sweet cherries are a versatile ingredient that can be used in a variety of dishes. They can be used as a topping for oatmeal or yogurt, blended into smoothies, or baked into desserts like pies and cobblers. If you are using canned cherries in baking, make sure to drain them well and pat them dry with a paper towel to prevent excess moisture from interfering with the texture of your dessert. You can also consider using the cherry syrup as a sweetener in recipes that call for liquid sweeteners like honey or maple syrup. Experiment with different recipes to find your favorite ways to use canned sweet cherries.

Other Uses

In addition to eating canned sweet cherries as a snack or incorporating them into your favorite recipes, there are many other ways to use these flavorful little fruits. Consider adding them to a salad with goat cheese and walnuts, or using them as a topping for grilled chicken or pork. You can also use canned cherries to make a delicious homemade barbecue sauce, or blend them into a refreshing summer cocktail. The possibilities are endless, so get creative and try something new!

Flavor Pairings

Canned sweet cherries have a bright and robust flavor that pairs well with many other ingredients. Some classic flavor combinations include cherry and almond, cherry and chocolate, and cherry and vanilla. Consider pairing canned cherries with other seasonal fruits like peaches or strawberries, or using them as a topping for rich and creamy desserts like cheesecake or ice cream. Experiment with different flavor pairings to find your new favorite combination.

Storage Suggestions

Canned sweet cherries can be stored at room temperature or in the refrigerator after opening. If you choose to store them at room temperature, make sure to use them within 1-2 days to prevent spoilage. If you store your canned cherries in the refrigerator, they should last for several weeks. However, make sure to check the expiration date on the can before purchasing and consume them before this date. To extend the shelf life of opened canned cherries, consider transferring them to an airtight container or covering the can with plastic wrap.

Buying Guide

When purchasing canned sweet cherries, look for a brand with minimal ingredients and no added preservatives or artificial flavors. Choose cans that are not dented or damaged, indicating that the cherries inside have not been compromised. Consider choosing cherries in 100% juice rather than heavy syrup to minimize added sugar. Finally, check the expiration date on the can to ensure freshness and quality. By following these guidelines, you can ensure that you are getting the best quality canned sweet cherries for your money.