Rainier Cherries Nutrition and Benefits

Last Updated on March 7, 2024 by Lindsay Delk, RDN

Rainier cherries are a unique variety of sweet cherry that has become popular in recent years due to their flavor and nutritional benefits. They have a yellow color with a red blush and an intense sweetness that sets them apart from other types of cherries. Let’s talk about Rainier cherries’ nutrition and the benefits of Rainier cherries.

This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider. 

Rainier cherries growing on a tree

Rainier Cherries Nutrition

Rainier cherries are a nutritious snack or dessert option that won’t leave you feeling guilty. They provide essential vitamins and minerals and have significant amounts of dietary fiber.

According to Cronometer, one cup of Rainier cherries without pits has the following nutrition:

Rainier cherries calories

One cup of Rainier cherries without pits has 86 calories.

Rainier cherries carbs

One cup of Rainier cherries without pits has 22 grams of carbs. Dietary fiber makes up 3 grams of those carbohydrates.

Rainier cherries vitamins and minerals

Rainier cherries are a good source of vitamin C and potassium with some B vitamins, vitamin K, iron, magnesium, and phosphorus.

5 Ranier cherries on a white background

Rainier Cherries Benefits

In addition to their delicious taste, Rainier cherries have several health benefits:

  • Increasing your intake of fruits can reduce your risk for heart disease, stroke, high blood pressure, and certain types of cancer.
  • The dietary fiber in Rainier cherries helps reduce blood cholesterol levels and is important for bowel regularity and gut health.
  • Rainier cherries contain anthocyanins that have antioxidant and anti-inflammatory properties. Antioxidants help protect cells from damage caused by free radicals. And lowering chronic inflammation in the body is protective against several diseases, including heart disease, cancer, and depression.
  • The potassium in Rainier cherries helps maintain healthy blood pressure.

Ways to Use Rainier Cherries

You can use Rainier cherries in a variety of ways to add flavor, texture, and color to your dishes. Here are some ideas on how you can incorporate this amazing fruit into your diet:

  • Add Rainier cherries to salads for a zingy sweetness. Their bright yellow and red hue is sure to make any salad look more vibrant and appetizing.
  • Mix diced Rainier cherries with plain Greek yogurt for a delicious snack or breakfast dish. The fruit pieces will naturally sweeten the yogurt while still providing nutrients.
  • Try baking with Rainier cherries. They are delicious in pies and tarts, or you can add them to muffins for an extra burst of flavor and nutrition.
  • Add chopped Rainier cherries to oatmeal for an added crunchy texture and fruity taste.
  • Use Rainier cherries in overnight oats.
Closeup of Rainier cherries with droplets of water

FAQ about Rainier Cherries

Where are Rainier cherries grown?

Rainier cherries are primarily grown in the Pacific Northwest region of North America, specifically in Washington State and Oregon. The majority of Rainier cherry production occurs around the Yakima Valley and Columbia Basin regions of Washington.

What do Rainier cherries taste like?

Rainier cherries have a sweet and slightly tart flavor with hints of honey. They are known to be juicy and aromatic. When ripe, these cherries can have a texture that is reminiscent of a peach or apricot. Rainier cherries work well as a dessert and in savory dishes like salads and pork dishes. For an indulgent treat, dip Rainier cherries in dark chocolate for a delicious combination.

When are Rainier cherries in season?

Rainier cherries are in season from mid-June to mid-August in Washington. During this time, you can hopefully find Rainier cherries at your grocery store. It’s best to buy them as soon as they become available – like all fresh fruits, their flavor and texture decline with age.

Bottom Line

Rainier cherries are an excellent source of nutrition and offer multiple health benefits. When they are in season, make sure to add them to your fruit rotation.

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