Benefits of cherries

Courtesy Photo

By Taylor Sutton, MS, RDN, LD, United Supermarkets Dietitian

Cherries are a delicious fruit that come into peak season when the Texas temperatures heat up! A perfect way to cool down is with some delicious cherries by adding them to your water, pitting them and freezing them to slowly munch on, or just eating them right out of the bowl for a snack! You can use them in any meal or snack throughout the day and make them in a sweet or savory dish! But did you know that their benefits extend well beyond being tasty?

1 cup of cherries boasts a nutrient profile of 90 calories, 22g of carbohydrates, 3g of fiber, 2g of protein, and 15% of your daily value (DV) of calcium. Studies span the board for the benefits of cherries anti-inflammatory properties due to their polyphenols and vitamin c content. Some other things these nutrients do outside of protecting against inflammation are protect against cardiovascular disease (CVD), heart disease, diabetes, lowering blood pressure, certain types of cancer, and obesity. Even with the calcium available in cherries, some studies have looked at it reducing joint pain in people with osteoarthritis. Some of the other benefits include recovery, specifically with tart cherries and tart cherry juice, boost cognitive function, and sleep quality with their rich tryptophan content. With all of these benefits it’s hard not to love up on this fruit.

Lets hit on the fiber part again though. With 3 grams per cup that’s nothing small. Having the recommended amount of fiber in your day helps with fueling beneficial gut bacteria as well as promoting bowel regularity. Keep in mind that 38 grams of fiber for a male and 26 grams of fiber for a female is the recommended daily intake at a minimum.

The recipe we’ve included hits all of our favorite buckets. It has a mix of fat, protein, and fiber all to say that it’s a balanced meal that will keep you feeling full, and happy. The flavors are full of summer sweetness and grilling without the heaviness.

Grilled Zucchini, Cherries and Pork Salad


  • 2 Zucchini
  • 1 cup Cherries
  • 1 lb Pork chops
  • 4 oz Feta
  • 1, 10 oz pkg. Arugula
  • 2 Tbsp. Olive Oil
  • 6 Tbsp Lemon za’atar dressing of choice


1. Grill pork chops until internal temperature to 155 degrees.

2. Toss zucchini in olive oil and place on grill to get char marks and dice.

3. Pit cherries and slice in half.

4. Layer arugula, zucchini, cherries, pork tenderloin, feta and finally dressing.