Chokecherries, pitted (Northern Plains Indians)
Category: American Indian/Alaska Native Foods Method: Raw
Nutrition Highlights
Serving Size
Calories
249
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 207 (83.1%) |
| Fat | 23 (9.4%) |
| Protein | 19 (7.5%) |
| Total | 249 (100%) |
Serving: 1 cup [154g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 93 (60.7%) |
| Carbohydrate | 52 (33.6%) |
| Protein | 4.7 (3.0%) |
| Fat | 2.6 (1.7%) |
| Ash | 1.4 (0.9%) |
| Total | 154 (100%) |
Serving: 1 cup [154g]
Benefits
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High in antioxidants like anthocyanins which may help reduce risk of heart disease and cancer
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Good source of vitamin A which is important for immune function and vision
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Contain fiber which aids digestion and helps manage blood sugar levels
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Rich in phytochemicals that have anti-inflammatory properties
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Low in calories but high in nutrients making it a healthy snack option
Risks
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Chokecherries contain cyanogenic glycosides which can potentially release cyanide upon digestion. This poses a risk of cyanide poisoning especially if consumed in large quantities
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The pits and seeds of chokecherries contain amygdalin which can also release cyanide. Pits should be fully removed to avoid this risk
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Being a fruit, chokecherries are high in natural sugars. Overconsumption can contribute to weight gain and dental cavities if not consumed as part of a balanced diet
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Chokecherries are very acidic due to their tart flavor. Overconsumption may cause acid reflux or stomach upset in sensitive individuals
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Like any wild food, there is a risk of contamination if not properly cleaned or prepared. Proper handling and washing is important for food safety
Additional Information
Chokecherries, raw, pitted (Northern Plains Indians) are small, tart berries that are native to North America. They have been an important part of the diet for Northern Plains Indians for centuries. These berries offer several nutritional benefits, but it is important to be aware of potential risks as well.
Nutritional Benefits:
1. Rich in antioxidants: Chokecherries are packed with antioxidants, such as anthocyanins and flavonoids. These compounds help protect the body against oxidative stress and reduce the risk of chronic diseases like heart disease and certain types of cancer.
2. Vitamin C: Chokecherries are a good source of vitamin C, which is essential for a healthy immune system. Vitamin C also acts as an antioxidant and supports collagen production, promoting healthy skin and wound healing.
3. Fiber: These berries are a good source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Adequate fiber intake can also contribute to weight management and reduce the risk of conditions like heart disease and type 2 diabetes.
4. Mineral content: Chokecherries contain important minerals such as potassium and manganese. Potassium is essential for maintaining proper heart function and regulating blood pressure, while manganese plays a role in bone health and metabolism.
Risks and Considerations:
1. Cyanogenic glycosides: Chokecherries, especially when consumed in large quantities or when not fully ripe, may contain cyanogenic glycosides. These compounds can be converted to cyanide in the body, which can be toxic in high amounts. However, the risk is generally low when consuming moderate amounts of ripe chokecherries.
2. Tartness and astringency: Chokecherries have a very tart and astringent taste, which may not be enjoyable for everyone. Some individuals may find it difficult to consume them raw due to their strong flavor. However, they can be used in various recipes like jams, jellies, and sauces, where sweeteners can help balance their taste.
3. Allergies: As with any food, there is a potential for allergic reactions to chokecherries. Individuals with known allergies to berries or other fruits should exercise caution when consuming them and consult with a healthcare professional if necessary.
4. Limited availability: Chokecherries may not be widely available in all regions, making it challenging for individuals outside of the Northern Plains Indians' traditional areas to access them. However, they can sometimes be found in specialty stores or farmers' markets.
In conclusion, chokecherries, raw, pitted (Northern Plains Indians), offer several nutritional benefits such as antioxidants, vitamin C, fiber, and essential minerals. However, it is important to be mindful of potential risks associated with cyanogenic glycosides, tartness, allergies, and limited availability. As with any food, moderation and individual tolerance should be considered when incorporating chokecherries into your diet.