Cherries are a small, sweet or tart fruit enjoyed fresh, dried or in juices and desserts. Though tiny, each cherry contains natural sugars and contributes to your overall calorie intake. Whether you’re counting individual pieces or weighing out a serving, knowing the calorie content of cherries can help you make informed dietary choices, especially when eating them as a snack or part of a fruit bowl.

Calories in Cherries by Quantity and Serving Size

A single fresh cherry contains roughly 4 to 5 calories, depending on size and variety. Sweet cherries, such as Bing or Rainier, are slightly more calorie-dense than sour cherries, but the difference is small per cherry.

A typical handful of 10 cherries contains around 40 to 50 calories. A 100g serving of fresh, pitted cherries which is about 15 to 20 medium cherries contains roughly 50 calories. If the cherries are particularly large or sweet, that number may rise to 60 to 65 calories per 100g.

Dried cherries, on the other hand, are much more calorie dense. A 30g portion of dried cherries contains about 100 to 120 calories, largely due to the concentration of natural sugars and removal of water.

Nutritional Breakdown of Cherries

Cherries are made up primarily of water and natural sugars, with a modest amount of fibre and minimal fat or protein. A 100g serving of fresh cherries provides:

  • 12 to 14g of carbohydrates, mostly from natural fructose and glucose
  • Around 1g of protein
  • 0.3g of fat, mostly unsaturated
  • 1.5 to 2g of fibre, which helps with digestion

Cherries are also rich in vitamin C, potassium, and antioxidants, particularly anthocyanins, which give them their deep red or purple colour. These antioxidants are linked to reduced inflammation and support for heart health.

Sour cherries, especially Montmorency varieties, are often highlighted for their melatonin content, which can support sleep quality.

Benefits of Eating Cherries

Despite their small size, cherries pack a significant nutritional punch. They are high in antioxidants that help combat oxidative stress and may support joint health, reduce muscle soreness, and promote better recovery after exercise.

Cherries also support cardiovascular health, largely due to their anthocyanin and potassium content, which help regulate blood pressure and circulation. Their natural melatonin may support sleep patterns when eaten in the evening.

With their high water content and natural sugars, cherries can also satisfy sweet cravings without the blood sugar spikes associated with refined sugar snacks. This makes them a useful addition to a weight-conscious or whole-food-based diet.

Downsides of Eating Cherries

While fresh cherries are low in calories, it's easy to overeat them, especially when snacking straight from a bowl. A large portion say, 200g or more can quickly add up to over 100 to 130 calories.

Dried cherries, in particular, can be problematic if you're watching sugar or calorie intake. They often contain added sugar and are calorie-dense, making them a less ideal snack for people trying to control weight or blood sugar.

Cherries are also moderately high in natural sugars, so individuals with diabetes or insulin resistance should consume them in controlled portions and ideally pair them with protein or fat to slow sugar absorption.

How Cherries Fit Into Your Diet

Cherries can be a delicious and healthful addition to most diets when eaten in moderation. A small bowl of fresh cherries makes for a low-calorie snack, while their sweetness and fibre make them a good option to add to yoghurt, porridge or salads.

They’re also popular in smoothies and fruit bowls. If you're tracking calories or macros, it’s best to weigh or count your cherries, especially when using them in recipes or larger servings.

For those on low-sugar or low-carb diets, cherries should be enjoyed in smaller portions. For most other diets, especially those focusing on plant-based or whole-food nutrition, cherries are a strong nutritional asset.

Glycaemic Index of Cherries

Cherries have a low glycaemic index, typically around 22 to 25, which means they cause a slow and moderate rise in blood sugar. This makes them one of the more blood sugar–friendly fruits, especially compared to bananas or grapes.

The fibre, water content and natural sugars in cherries work together to slow digestion, reducing the likelihood of energy spikes or crashes. For diabetics or those watching carbs, they can be a better choice than higher-GI fruits when portioned correctly.

How Cherries Are Grown and What They Contain

Cherries grow on trees in temperate climates and are harvested in the summer. There are two main types: sweet cherries, which are eaten fresh or in desserts, and sour cherries, which are more commonly used in baking or juices.

Fresh cherries contain water, natural sugars, fibre, and micronutrients like vitamin C and potassium. Dried and processed cherries may include preservatives, sugar, or sulphites, so checking the label is essential when buying packaged versions.

Healthy Alternatives to Cherries

If you're looking for similar fruits with a slightly different nutritional profile, strawberries, blueberries or raspberries offer similar antioxidants with fewer calories per serving. For dried options, dried cranberries or unsweetened dried apricots may be lower in sugar if chosen carefully.

If you're aiming for a lower-GI fruit with similar sweetness, blackberries are a strong alternative.

Summary

A single fresh cherry contains around 4 to 5 calories, with 50 to 65 calories per 100g serving depending on size and sweetness. Cherries are rich in antioxidants, vitamin C, potassium, and offer a low glycaemic index, making them a nutritious fruit choice when eaten in moderation. While fresh cherries are low in energy, dried versions can be calorie-dense and high in sugar. As part of a balanced diet, cherries add natural sweetness, colour and a strong dose of health-supporting nutrients with minimal impact on overall calorie intake.

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