Quick Answer
Yes, you can absolutely eat tart cherries raw. Tart cherries, also known as sour cherries, have a pleasingly tart and sour flavor when eaten fresh off the tree. Many people enjoy snacking on fresh tart cherries straight from the bag. However, tart cherries have a very short shelf life and are best consumed soon after harvest.
Nutritional Benefits of Raw Tart Cherries
Tart cherries are highly nutritious and offer many health benefits when consumed raw. Here are some of the top nutrients found in raw tart cherries:
| Nutrient | Per 1 Cup Raw Tart Cherries |
|---|---|
| Calories | 87 |
| Protein | 1.5 g |
| Carbohydrates | 22 g |
| Fiber | 2.7 g |
| Vitamin C | 10% DV |
| Potassium | 350 mg |
| Copper | 6% DV |
| Manganese | 5% DV |
As you can see, raw tart cherries are loaded with important vitamins, minerals, fiber and plant compounds. The high nutrient content provides many health benefits.
Specifically, the anthocyanins and other antioxidants in raw tart cherries have powerful anti-inflammatory effects on the body. Some research shows that eating raw tart cherries can help reduce muscle soreness, joint pain, gout attacks and recovery time after exercise.
Best Uses for Raw Tart Cherries
There are many great ways to eat raw tart cherries:
Snacking
One of the most popular uses is snacking on raw tart cherries straight out of the bag. Their burst of tart flavor is addictive and enjoyable. Just be sure to keep some napkins handy, as the juice can get messy.
Salads
Chopped raw tart cherries make a refreshing and healthy addition to green, grain and other fruit salads. Try combining them with spinach, kale, farro or quinoa. The cherries add great texture, color and flavor.
Yogurt Parfaits
Layer yogurt with raw tart cherries, granola and other toppings for a tasty and protein-rich morning treat. The cherries provide natural sweetness to balance the tart yogurt.
Smoothies
Blend raw tart cherries into your favorite smoothies, along with other fruit, veggies, milk/yogurt, protein powder or greens. They add nutrients, fiber and a punch of tart cherry flavor.
Overnight Oats
Mix raw tart cherries into overnight oats along with oats, chia seeds, milk and your other favorite add-ins. Let sit overnight, then enjoy for breakfast straight from the fridge.
Dessert Toppings
Use chopped raw tart cherries as a topping for ice cream, cakes, tarts and other desserts. They add natural tartness and juiciness.
Cereals and Porridge
Raw tart cherries pair wonderfully with cooked cereals like oatmeal, muesli, granola and porridge. Sprinkle them on at the end for a burst of color and flavor.
Selecting and Storing Raw Tart Cherries
Follow these tips for selecting and storing raw tart cherries:
– Look for cherries that are plump and firm with glossy, vibrant red skin. Avoid mushy or shriveled cherries.
– Refrigerate cherries promptly and eat within a few days for best quality. The stems help preserve freshness.
– Keep cherries loosely packed in a bowl or open container, not an airtight bag, for air circulation.
– Wash just before eating. Dry thoroughly to avoid excess moisture and spoilage.
– Pitting ahead of time causes oxidation and browning. Pit as needed just before eating.
– For extended storage, cherries can be frozen, canned or made into preserves.
With proper handling, raw tart cherries will stay fresh and flavorful for a short period until eaten. Try to select local, in-season cherries and consume quickly for the best quality.
Potential Downsides of Eating Tart Cherries Raw
While raw tart cherries are nutritious and delicious, there are a few potential downsides to consider:
Short shelf life
As mentioned, raw cherries spoil quickly compared to other fruits. Their peak freshness only lasts about 3-5 days.
Food safety risk from pits
The pits and stems can potentially harbor harmful bacteria like salmonella. Use care when pitting.
May trigger sensitivity reactions
Tart cherries contain substances related to aspirin, which may exacerbate conditions like asthma, or trigger allergies in sensitive individuals. Monitor your tolerance.
High sugar content
While tart, cherries are still relatively high in natural sugars. Those with diabetes or weight concerns may want to eat them in moderation.
Possible pesticide residues
If conventionally grown, raw cherries may contain traces of pesticides. Opt for organic if this is a concern.
Overall the benefits seem to outweigh potential risks for most people. Just take care with storage times, pitting/handling, and monitor your own tolerance.
Conclusion
Raw tart cherries are a delicious, versatile and healthy fruit full of important nutrients and antioxidant compounds. While they are best eaten fresh for a short window right after harvest, raw cherries can still be enjoyed in a variety of recipes and applications when handled properly. Select cherries that are fresh, firm and vibrant in color for the best flavor and quality if eating them raw. Enjoy this bright, summery fruit on its own or incorporate it into salads, smoothies, cereals, yogurt and many other dishes. Just watch out for the pits and stems, and be aware of any personal sensitivity. With their tantalizing tart taste and abundance of nutrition, raw tart cherries are a refreshing and wholesome addition to your diet.