Montmorency sour cherry: nutritional values ​​and ingredients

Macronutrients in sour cherries  

Of the three macronutrients, carbohydrates, fats and proteins, carbohydrates predominate in sour cherries, as in most types of fruit. These consist of glucose 6.1–9.1 g/100 g and fructose 3.5–4.9 g/100 g. The proportion of sugar varies depending on the type of sour cherry ​(1) ​. The fat and protein content in sour cherries, on the other hand, 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 through food. Tryptophan plays a central role in protein synthesis and serves as a precursor for various biologically active compounds , such as melatonin ​(3) ​. 

It is also worth mentioning that the fiber content in sour cherries is relatively low, at less than 2% . Fiber is an indigestible complex carbohydrate that is mainly found 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) ​. 

Which vitamins are contained in sour cherries?  

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) ​. 

Water-soluble  vitamins	amount per 100 g	fat-soluble  vitamins	amount per 100 g
vitamin C	10 mg	vitamin A	1283 IU
vitamin B3	0.4 mg	vitamin E	0.1 mg
vitamin B5	0.1 mg	vitamin K	2.1 m g
		beta-carotene	770 m g

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) ​. 

What minerals are in sour cherries?  

A number of important minerals, which are also contained in sour cherries, make sour cherries a type of fruit with a particularly good nutritional profile. These inorganic components of the human body fulfil numerous important functions in the body. They regulate chemical reactions, control various physiological processes and are involved in the structure of tissues as well as in the formation of messenger substances and hormones (4) . 

Mineral	amount per 100 g
calcium	14 mg
Magnesium	10 mg
phosphorus	20 mg
potassium	200 mg

Tab. 2: Minerals in sour cherries ​( 5 ) 

Are sour cherries low in calories?  

There are different information in the literature on the calorie classification 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 classified as low in calories if they contain less than 40 kcal per 100 g ​(8)​ . 

Are tart cherries good for a low-carb diet?  

Fruit is generally considered a low-energy food because it usually has a high water content . In unripe fruit, carbohydrates are mainly in the form of starch, which is converted into glucose and fructose as it ripens (4) . 

Compared to other fruits, sour cherries are in the middle range with their fructose and glucose content. There are fruits such as watermelon that contain fewer carbohydrates. Pears, apples and grapes, on the other hand, have higher carbohydrate contents ​(9) ​. 

Eating sour cherries, like other fruits and vegetables, is associated with health benefits and should be included in a daily diet as part of a balanced diet . Although it is often claimed that fructose is harmful, this statement is more likely to refer to industrially produced fructose, which is often found in processed foods, sweets and drinks. Excessive consumption of such products can overload the liver and impair its ability to metabolize fructose (10) . 

Certain groups of people, such as diabetics or people who want to lose weight, should pay attention to their fructose consumption. However, completely avoiding fruit is not advisable, as its nutrients such as polyphenols as well as vitamins, minerals and fiber have positive health effects. In these groups of people, they can even have a supportive effect and alleviate their symptoms ​(11, 12)​ . In addition, it is often observed that people who regularly consume fruit and vegetables reduce their overall calorie intake and choose healthier alternatives to saturated fats and industrial sugar ​(13)​ . 

Which antioxidants are contained in sour cherries?  

Polyphenols are secondary plant substances that occur in plant foods and act as natural antioxidants. In plants, they protect against UV radiation, diseases and pests (5) . 

Sour cherries contain a variety of polyphenols , making them a particularly healthy fruit. These include cyanidin-3-glucoside, cyanidin-3-rutinoside, cyanidin-3-sophoroside, pelargonidin-3-glucoside, pelargonidin-3-rutinoside, peonidin-3-glucoside, peonidin-3-rutinoside, hydroxycinnamic acids, as well as flavonols and flavan-3-ols such as catechin, epicatechin, quercetin-3-glucoside, quercetin-3-rutinoside, and kaempferol-3-rutinoside ​(5) ​. 

The amount of polyphenols varies depending on the type of sour cherry. Of particular note is the Montmorency sour cherry, which has the highest concentration with 4.07 mg of polyphenols per gram . Other sour cherry varieties with high polyphenol content are the Royal Ann 2.29 mg/g, Bing 1.85 mg/g and Rainier 0.75 mg/g ​(14) ​. 

In addition to polyphenols, sour cherries also contain the antioxidant melatonin. This endogenous messenger substance, which regulates the sleep-wake rhythm, has also been found in plants. There, melatonin acts as a radical scavenger and is involved in photoperiodism . Eating sour cherries can increase the body's melatonin levels and support its functions . Here, too, the Montmorency sour cherry has the highest melatonin content at 13.46 ng/g, followed by the Balaton sour cherry at 2.06 ng/g ​(15) ​. 

The most important things in brief

literature 

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