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Cornelian Cherry Calories
High in vitamin C, antioxidant, low calorie
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cornelian Cherry (10 g) has 4 calories. That works out to 44 calories per 100 g. It contains 1.1 g of carbs, 0.1 g of protein, 0 g of fat and 0.2 g of fiber. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cornelian Cherry Nutrition Facts
Selected: 1 piece (medium) · 10 g
4
KCAL / 10G
Carbs
1.1g
· 0% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 8% · Fat 0%
Cornelian Cherry nutrition facts table · 1 piece (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 4 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.1 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 0.1 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Cornelian Cherry?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 10 g | 4 kcal |
| 1 slice (thin) | 10 g | 4 kcal |
| 1 tablespoon (chopped) | 15 g | 7 kcal |
| 1 slice (thick) | 20 g | 9 kcal |
| 1 serving (small) | 80 g | 35 kcal |
| 100 g | 100 g | 44 kcal |
| 10 piece (medium) | 100 g | 44 kcal |
| 1 cup (whole) | 120 g | 53 kcal |
| 1 serving (large) | 150 g | 66 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Cornelian Cherry
What does a Cornelian cherry taste like?
A ripe Cornelian cherry tastes tart and fruity, with a softer, sweeter flavour as it ripens fully. Unripe fruit is noticeably more astringent. Its sharpness is why cooks often turn Cornelian cherries into preserves, sauces, or drinks rather than eating them in large amounts fresh.
Can you eat Cornelian cherries raw?
Yes, you can eat a fully ripe Cornelian cherry raw. Choose fruit that is deep red and slightly soft; firmer, less ripe fruit tends to be very sour. The large, hard pit is usually spat out or removed rather than eaten.
What is the difference between a Cornelian cherry and a cranberry?
A Cornelian cherry is not a cranberry. Cornelian cherries grow on Cornus mas, while cranberries come from Vaccinium species. Both can be red and tart, but they are different fruits with different shapes, plants, and typical culinary uses.
How do you use Cornelian cherries?
Cornelian cherries work well in jam, jelly, syrup, compote, and tart sauces for savoury dishes. Their firm pits are easiest to remove after cooking and straining. You can also eat ripe fruit fresh if you enjoy its sharp, tangy flavour.
When are Cornelian cherries ripe?
Cornelian cherries ripen in late summer to early autumn, though timing varies with climate and variety. Ripe fruit is usually deep red and comes away more readily from the tree; fruit that is still firm and pale is generally more sour.
How do you store fresh Cornelian cherries?
Keep fresh Cornelian cherries unwashed in a covered container in the refrigerator, and wash them just before eating or cooking. Remove any bruised fruit first, since damaged berries soften quickly and can affect the rest.
Can you freeze Cornelian cherries?
Yes, Cornelian cherries freeze well for later cooking. Wash and dry them thoroughly, freeze them in a single layer, then transfer them to a freezer-safe container. Their texture may soften after thawing, so use thawed fruit in jam, compote, or sauce.
Can you eat the pit of a Cornelian cherry?
The pit of a Cornelian cherry is hard and is not usually eaten. Eat around it or remove it before using the fruit; for preserves, cooking the fruit and then straining it is a practical way to separate the pits.
How do you make Cornelian cherry jam?
To make Cornelian cherry jam, simmer the fruit with a little water until soft, then strain or press it to remove the pits before cooking the pulp with sugar until thick. Follow a tested preserving recipe if you plan to store jars at room temperature.
Are Cornelian cherries good for you?
Cornelian cherries provide vitamin C and other antioxidant compounds, and they can be part of a varied diet. Their tart flavour does not make them a treatment or cure; enjoy the fresh fruit or choose preserves with added sugar in mind.
Cornelian Cherry Vitamins & Minerals
Vitamins
Vitamin C
3.5mg · 4% DV
B5
0.02mg · 0% DV
Vitamin K
0.42µg · 0% DV
Vitamin E
0.05mg · 0% DV
Minerals
Potassium ⭐
26mg · 1% DV
Copper
0.01mg · 1% DV
Manganese
0.01mg · 0% DV
Phosphorus
2.2mg · 0% DV
Sodium
0.1mg · 0% DV
Cornelian Cherry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornelian Cherry
To burn the 4 calories in 1 piece (medium) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cornelian Cherry?
Cornelian cherry is the tart, red fruit of Cornus mas, a small tree native to parts of Europe and western Asia. It is enjoyed across the Balkans, Turkey and the Caucasus, where it is also gathered from the wild.
Fully ripe fruit can be eaten fresh, though its sharp, tangy flavour is often softened in jams, syrups, compotes and fruit leathers. It brings vitamin C with relatively little energy—about 44 calories per 100 g. For a less sweet way to enjoy it, stir a little cooked fruit into plain yoghurt or porridge, or pair it with sweeter berries.
How Nutritious Is Cornelian Cherry?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cornelian Cherry Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cornelian Cherry Contain Allergens?
No known major allergens
Which Diets Is Cornelian Cherry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cornelian Cherry Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.