Cherries: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of cherries has 97 calories, 3.2 g fiber and 10.8 mg vitamin C. Full cherries nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Cherries provide 97 calories per 1 cup (154 g), with 1.6 g of protein, 24.6 g of carbohydrates, and 3.2 g of fiber. They also contain 19.7 g of sugar and 342 mg of potassium, making them a nutritious choice.
This page explores the nutritional profile of cherries, focusing on their benefits per serving size. We will examine their impact on common health goals and how they compare to other fruits.
Cherries Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table provides detailed information about the composition of cherries per 1 cup (154 g) and per 100 g.
Values are for 1 cup (154 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 97 | 63 | 5% |
| Protein | 1.6 g | 1.1 g | 3% |
| Carbohydrates | 24.6 g | 16.0 g | 9% |
| Fiber | 3.2 g | 2.1 g | 12% |
| Sugar | 19.7 g | 12.8 g | - |
| Fat | 0.3 g | 0.2 g | 0% |
| Vitamin C | 10.8 mg | 7.0 mg | 12% |
| Potassium | 342 mg | 222 mg | 7% |
About 91% of cherries calories come from carbohydrates, 6% from protein and 3% from fat.
Cherries by Health Goal
The by-goal ratings section evaluates how cherries align with various dietary objectives, such as weight management and blood sugar control.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Good | 97 calories per serving with 3.2 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 4 per serving |
| Immunity | Fair | Provides 10.8 mg vitamin C (12% DV) |
| Digestion | Good | 3.2 g fiber per serving supports regularity |
| Heart health | Good | Potassium (342 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (1.6 g); best as a vitamin-rich choice, not a protein source |
Cherries and Blood Sugar
Glycemic index: 20. Glycemic load: 4 per serving.
Cherries has a glycemic index of about 20 and a glycemic load of around 4 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Cherries Compares to Other Fruits
In the comparison table, we analyze how cherries stack up against other popular fruits in terms of nutritional content.
| Fruit (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Cherries | 63 | 12.8 | 2.1 | 7.0 |
| Grapes | 69 | 15.5 | 0.9 | 3.2 |
| Plum | 46 | 9.9 | 1.4 | 9.5 |
| Blueberry | 57 | 10.0 | 2.4 | 9.7 |
Cherries Myths, Checked
Cherries help you sleep instantly , Misleading. Tart cherries contain some melatonin, but the effect is modest, not a sleeping pill.
Cherries are too high in sugar , Misleading. A cup has about 20 g sugar but a low glycemic index of 20 and useful potassium.
How to Track Cherries
Fruit portions are easy to misjudge, and the difference between 1 cup of cherries and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cherries accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of cherries?
One cup of cherries contains 97 calories. This makes them a low-calorie fruit option suitable for various diets.
Is cherries good for weight loss?
Cherries can be beneficial for weight loss due to their low calorie count and high fiber content, which is 3.2 g per cup, helping to promote satiety.
Can people with diabetes eat cherries?
People with diabetes can eat cherries, as they have a low glycemic index of about 20, which means they have a minimal impact on blood sugar levels.
How much potassium is in cherries?
Cherries are a good source of potassium, providing 342 mg per cup. This mineral is essential for maintaining healthy blood pressure and overall heart health.
Is cherries high in sugar?
Cherries contain 19.7 g of sugar per cup, which is relatively high compared to some other fruits, but their low glycemic index makes them a better choice for blood sugar management.
Do cherries help you sleep?
Cherries may help improve sleep quality due to their natural melatonin content, which can aid in regulating sleep cycles.
Key Takeaways
- Cherries contain 97 calories per cup.
- They provide 3.2 g of fiber, promoting digestive health.
- Cherries offer 342 mg of potassium, supporting heart health.
- The glycemic index of cherries is about 20.
- Cherries have 19.7 g of sugar per cup.
- They are low in fat, with only 0.3 g per serving.
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