Cherries: Calories, Nutritional Value & Benefits
Cherries are among the most beloved summer fruits, offering a sweet taste, vibrant color, and impressive nutritional value. They are naturally low in fat and provide water, dietary fiber, vitamin C, potassium, and plant compounds with antioxidant properties, such as anthocyanins.
Whether you enjoy them on their own or add them to yogurt, smoothies, or salads, cherries make a refreshing and nutritious snack to enjoy throughout the day.
Table of Contents
- How Many Calories Do Cherries Have?
- Nutritional Value of Cherries
- What Are the Benefits of Cherries?
- How to Include Cherries in Your Diet
- Frequently Asked Questions
- Sources
How Many Calories Do Cherries Have?
Sweet cherries contain approximately 63 calories per 100 grams. One serving—about 1 cup of pitted cherries—provides around 90–100 calories, depending on the exact quantity.
This makes cherries an excellent option for a light snack, especially when you're craving something naturally sweet but more nutritious than processed desserts.
Nutritional Value of Cherries
Per 100 grams, cherries provide approximately:
- 63 calories
- 16 g carbohydrates
- 2 g dietary fiber
- 1 g protein
- 7 mg vitamin C
- Potassium, in a small but beneficial amount
- Polyphenols and anthocyanins
Their deep red color comes from natural plant pigments, primarily anthocyanins, which are associated with antioxidant and anti-inflammatory properties.
What Are the Benefits of Cherries?
1. They provide antioxidant protection
Cherries contain vitamin C and polyphenols, which help protect cells from oxidative stress. While they are not a treatment for diseases, they can certainly be part of a balanced diet rich in fruits and vegetables.
2. They support digestive health
Thanks to their dietary fiber content, cherries can contribute to healthy digestion and increased satiety. If you have a sensitive digestive system, consume them in moderation, as large amounts may cause bloating.
3. They are a great choice for an active lifestyle
Cherries are rich in water and carbohydrates, making them a light snack before or after exercise. In particular, tart cherries and tart cherry juice have been studied for their potential role in supporting muscle recovery, mainly due to their antioxidant compounds.
4. They can support a balanced diet
Cherries satisfy sweet cravings while providing dietary fiber and essential micronutrients. Pair them with a source of protein or healthy fats, such as yogurt, nuts, or cottage cheese, for a more satisfying snack.
How to Include Cherries in Your Diet
You can enjoy cherries:
- On their own as a snack
- With yogurt and nuts
- In smoothies
- In porridge or overnight oats
- In salads with leafy greens
- Frozen for smoothies or healthy desserts
A standard serving is about 1 cup of cherries. Whenever possible, choose fresh cherries during their season and wash them thoroughly before eating.
Frequently Asked Questions
How many calories do cherries have?
Cherries contain approximately 63 calories per 100 grams. One cup of pitted cherries provides around 90–100 calories.
Do cherries cause weight gain?
No. Cherries do not cause weight gain on their own. What matters most is your overall daily intake and your total dietary pattern.
Are cherries good after a workout?
Yes. Cherries can be an excellent post-workout snack, especially when paired with a source of protein, such as yogurt or cottage cheese.
How many cherries can I eat per day?
A reasonable serving is about 1 cup. If you have digestive sensitivity, start with a smaller portion and adjust according to your tolerance.
Sources
USDA FoodData Central (2024) Sweet Cherries, Raw
https://fdc.nal.usda.gov/
National Institutes of Health (2025) Vitamin C - Health Professional Fact Sheet
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
National Institutes of Health (2022) Potassium - Health Professional Fact Sheet
https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
Kelley D.S. et al. (2018) A Review of the Health Benefits of Cherries
https://pmc.ncbi.nlm.nih.gov/articles/PMC5872786/
Chung J. et al. (2022) Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise
https://www.mdpi.com/1660-4601/19/16/10272