Cherry juice is a delicious and nutrient-rich beverage that has become a favorite among health-conscious individuals. Packed with vitamins, minerals, and powerful antioxidants, it’s not just a treat for your taste buds—it’s also a boost for your overall wellness.
But how does it stack up when it comes to calories? If you’re monitoring your caloric intake or simply curious about its nutritional profile, this guide will break down the calorie count in a glass of cherry juice and highlight its health benefits.
Whether you’re sipping cherry juice for its anti-inflammatory properties, its ability to improve sleep, or just its refreshing flavor, understanding what’s in your glass is key to making informed dietary choices.
Fast Facts About Cherry Juice
- Calories in a serving: An 8-ounce glass of unsweetened cherry juice contains approximately 80 calories.
- Natural sugars: The primary source of calories in cherry juice is natural fruit sugars, providing quick energy.
- Nutrient content: Rich in vitamins A and C, potassium, and antioxidants like anthocyanins.
- Sweetened varieties: These versions can contain over 160–200 calories per serving, depending on added sugars.
- Health benefits: Known for promoting better sleep, reducing inflammation, and supporting heart health.
Calories in Cherry Juice: What You Need to Know
The caloric value of cherry juice can vary significantly based on factors like the type of cherries used, whether the juice is sweetened or unsweetened, and if it’s blended with other fruits. Below is a detailed breakdown:
Unsweetened Cherry Juice
- Calorie count: A standard 8-ounce glass contains 80 calories.
- Source of calories: Mostly from natural sugars, which provide about 28–30 grams of carbohydrates.
- Low in fat: Contains virtually no fat and minimal protein, making it a light and hydrating beverage.
- Nutritional bonus: It’s packed with antioxidants, which combat oxidative stress, and potassium, an electrolyte vital for muscle and heart function.
Sweetened Cherry Juice
- Calorie count: Sweetened versions can pack 160–200 calories per serving.
- Added sugars: The calorie increase comes from added sweeteners like high-fructose corn syrup or cane sugar, which can add 10–15 extra grams of sugar.
- Nutritional trade-off: While still offering health benefits, the additional sugar content can diminish its value as a health-focused beverage.
- Tart Cherry Capsules: Did you know cherry capsules have less than one gram of sugar per serving. Learn the different between cherry capsule and cherry juice.
Blended Cherry Juice
- Calorie count: Often similar to sweetened cherry juice, around 150–180 calories per glass, depending on the other fruits added.
- Flavor profile: Mixed with apple or grape juice for sweetness, these blends can also increase carbohydrate content significantly.
Top 5 Hacks to Enjoy Cherry Juice Without Overloading on Calories
If you love cherry juice but want to manage your caloric intake, here are some practical tips to keep your diet balanced while still enjoying this nutrient-rich drink.
1. Choose Unsweetened Cherry Juice
- Stick with 100% pure cherry juice to avoid added sugars and artificial ingredients.
- Check the label for terms like “no added sugar” or “unsweetened”. This will provide you the confidence of know the final product contains no-added sugar and it helps to ensure you’re making the healthiest choice.
2. Dilute for a Lighter Option
- Mix equal parts cherry juice and water or sparkling water to reduce the calorie count while still enjoying the flavor.
- Add a squeeze of lemon or lime for extra zing without extra calories.
3. Use Cherry Juice in Smoothies
- Incorporate a small amount (around 4 ounces) into a nutrient-packed smoothie with low-calorie ingredients like spinach, frozen berries, and unsweetened almond milk.
- This way, you get the benefits of cherry juice without drinking an entire serving.
4. Portion Control
- Instead of a full glass, opt for a smaller serving (4–6 ounces) to satisfy your cravings while staying mindful of your caloric intake.
- Use smaller glasses to visually trick your brain into thinking you’re having more.
5. Try Tart Cherry Juice Concentrate
- Tart cherry concentrate can be diluted, allowing you to control how much you consume while still reaping its benefits.
- Use just a tablespoon mixed with water or in recipes for a lower-calorie option.
Check out this Michigan Cherry Recipe Cookbook. It is packed-full of great tasting recipes for every meal of the day.
A Simple Recipe: Cherry Lime Spritzer
Looking for a refreshing way to enjoy cherry juice without breaking the calorie bank? This Cherry Lime Spritzer is a light and flavorful option perfect for any time of day.
Ingredients:
- 4 ounces unsweetened cherry juice
- 4 ounces sparkling water
- Juice of 1 lime
- Ice cubes
- Lime slices and mint leaves for garnish (optional)
Instructions:
- Fill a glass with ice cubes.
- Pour in the cherry juice and sparkling water.
- Add the lime juice and stir well.
- Garnish with lime slices and mint leaves, if desired.
- Enjoy a refreshing drink with only 60–70 calories per serving!
The Health Benefits of Cherry Juice
Beyond its calorie count, cherry juice offers a host of health benefits that make it a worthwhile addition to your diet:
- Improved Sleep: Tart cherries contain melatonin, a natural hormone that regulates sleep cycles. Drinking cherry juice before bed may help you sleep better.
- Anti-Inflammatory Properties: Packed with anthocyanins, cherry juice can reduce inflammation, making it a favorite among athletes for muscle recovery.
- Heart Health: The potassium in cherry juice supports healthy blood pressure levels and cardiovascular function.
- Immune Support: High levels of vitamin C help bolster your immune system, protecting against illnesses.
Conclusion
So, how many calories are in a glass of cherry juice? On average, an 8-ounce serving of unsweetened cherry juice contains 80 calories, while sweetened versions can go as high as 200 calories. By choosing the right type and portion size, you can enjoy this flavorful beverage guilt-free while reaping its many health benefits.
Whether you’re sipping it straight, diluting it, or incorporating it into recipes, cherry juice can be a versatile and health-promoting addition to your daily routine. Remember to read labels carefully and opt for natural, unsweetened options whenever possible to maximize its nutritional value without adding unnecessary calories.
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