How healthy are cherries?
Are cherries healthy? Yes, in sensible portions. Cherries score 51/100 on the HowHealthyIs Score: 100 g provide 63 kcal, 7 mg vitamin C and 2.1 g fiber. Sweet cherries bring potassium, vitamin C and anthocyanin pigments in a low-calorie package. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cherries rank higher than 51% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C12%
- Fiber12%
- Potassium7%
- Magnesium4%
- Protein3%
- Iron3%
- Calcium2%
- Vitamin E1%
- Vitamin A1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 45 minus 0 = 45. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cherries?
Calories97kcal
Protein1.6g
Carbohydrates25g
Fat0.3g
Fiber3.2g
Sugars20g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 63 kcal | 97 kcal | |
| Protein | 1.1 g | 1.6 g | 3% |
| Carbohydrates | 16 g | 25 g | 9% |
| Fiber | 2.1 g | 3.2 g | 12% |
| Sugars | 13 g | 20 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 3 µg | 4.6 µg | 1% |
| Vitamin C | 7 mg | 11 mg | 12% |
| Vitamin E | <0.1 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 13 mg | 20 mg | 2% |
| Iron | 0.4 mg | 0.6 mg | 3% |
| Potassium | 222 mg | 342 mg | 7% |
| Magnesium | 11 mg | 17 mg | 4% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Cherries, sweet, raw" (FDC 171719). Values rounded.
Why are cherries good for you?
- 11 mg vitamin C in 1 cup, pitted, 12% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.2 g fiber in 1 cup, pitted, 12% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Summer snacks
- Yogurt and oatmeal toppings
What should you watch out for?
- Pits are a choking hazard for young children. Maraschino cherries are candied and high in added sugar.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do cherries compare?
Common questions about cherries
How many calories are in cherries?
100 g of cherries has 63 kcal. A typical portion, 1 cup, pitted (154 g), has about 97 kcal.
How much protein is in cherries?
Cherries have 1.1 g of protein per 100 g, or about 1.6 g in 1 cup, pitted.
Are cherries good for weight loss?
Cherries are low in calories (63 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.