Montmorency sour cherry: nutritional values ​​and ingredients

Of the three macronutrients—carbohydrates, fats, and proteins—carbohydrates predominate, as with most fruits. These consist of glucose (6.1–9.1 g/100 g) and fructose (3.5–4.9 g/100 g). The sugar content varies depending on the sour cherry variety (1). However, the fat and protein content in sour cherries is very low (2).

Some studies show that tart cherries are a good source of the amino acid tryptophan, a protein building block. Tryptophan is an essential amino acid that the body cannot produce itself and must therefore be obtained from food. Tryptophan plays a central role in protein synthesis and serves as a precursor for various biologically active compounds , such as melatonin (3).

It's also worth noting that the fiber content of sour cherries is relatively low, at less than 2% . Fiber is an indigestible complex carbohydrate found primarily in plant foods such as fruits, vegetables, grains, and legumes. In comparison, other fruits such as dates, figs, and blackcurrants contain up to 10% fiber (4).

Sour cherries contain a wide range of vitamins. Vitamins are essential organic food components that are involved in various processes in the body, such as enzymatic, gene-regulating, and antioxidant functions. Vitamins can be divided into two categories: water-soluble and fat-soluble vitamins . Sour cherries contain both types (4).

Tab. 1: Vitamins in sour cherries (5)

Although other fruits contain higher amounts of vitamin C, tart cherries can still make a significant contribution to meeting the recommended daily intake of vitamin C. The recommended daily intake for healthy adults is between 95 and 125 mg (6).

A number of important minerals, also found in sour cherries, make them a fruit with a particularly good nutritional profile. These inorganic components of the human body perform numerous important functions. They regulate chemical reactions, control various physiological processes, and are involved in the development of tissues as well as in the production of neurotransmitters and hormones (4).

Tab. 2: Minerals in sour cherries (5)

There are varying reports in the literature regarding the calorie content of sour cherries. According to Mayta-Apaza et al., sour cherries are considered low in calories, with 50 calories (kcal) per 100 g (7). However, according to the Regulation of the European Parliament and of the Council on nutrition and health claims made on foods, foods are considered low in calories if they contain fewer than 40 kcal per 100 g (8).