Are Cherries Keto? Do Cherries Have Any Health Benefits?

The phrase cherry on top means adding something special to something that is already great. After all, cherries are a sweet, delicious fruit. There are plenty of keto ice creams available at the grocery store, but can you enjoy a cherry on top? Are cherries keto?

Different Types of Cherries

Cherries are a stone fruit from the Prunus genus. There are many different types of cherries but the most common include Bing, Black, Maraschino, Montmorency, Morello, and Rainier cherries.

Bing cherries are the classic cherry, They are large, red, and sweet. These are the types of cherries usually used to top a picturesque ice cream sundae.

Despite the name, black cherries are actually a dark red or purple color. They are sweeter than some of the other varieties of cherries and tend to be larger.

Maraschino cherries are a classic addition to any ice cream, but did you know that they aren’t technically a type of cherry? They are actually just a sour mascara cherry that has been soaked in maraschino liqueur or syrup. These cherries are typically used for garnishing desserts and cocktails.

Montmorency cherries are bright red and sour cherries that are widely popular for baking cherry pies.

Morello cherries are darker in color, similar to Black cherries, but are less sweet and sourer. Because of their tartness, these types of cherries are commonly baked with added sugar.

Rainier cherries are a bright red and yellow color and receive their name from Mr. Rainier. These cherries are sweet, but easily broken down when baked so instead, they are commonly added to non-baked goods (like salads).

Nutrition Facts of Cherries

The USDA lumps all cherries into one category. 100g of red cherries has 50 calories, 0.3g of fat, 12g of carbohydrates, 1.6g of fiber, and 1g of protein. ^[1]

What Are the Health Benefits of Cherries?

Cherries are packed full of micronutrients like vitamin C and potassium. Cherries are also known for their antioxidant properties because they contain polyphenols. Polyphenols help reduce oxidative damage and are anti-inflammatory. ^[1] ^[2]

Studies shows cherries may also help imrpvoe exercise performance and recovery. ^[3] ^[4]

Are Cherries Keto?

Cherries are a fruit that is relatively high in carbs. Since the ketogenic diet is a high-fat and low-carb diet, they aren’t typically considered keto-friendly. That being said with almost everything, moderation is key.

A serving size of 100g of cherries has about 10 grams of net carbs. This is about half of the total daily carbs that the average keto dieter consumes. If you do decide to add cherries into your keto diet, you’ll need to keep the servings to a small size.

If you are someone who eats <20g of carbs a day, it may be best to avoid cherries. However, if you are one of those individuals who are able to eat 50 grams of carbs a day and stay in ketosis, maybe consider including cherries into your diet.

Additionally, while the USDA lumps all cherries into one, not all cherries are the same. Maraschino cherries, for example, should be avoided because they are typically soaked in syrup or other added sugars. Morello cherries tend to be less sweet than the other options and therefore a better option on the ketogenic diet.