Cherries Nutrition Facts

Calories in Cherries and Their Health Benefits

Cherries in saucepan
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Although cherries are moderately high in sugar, the only glycemic index study done on them showed them to have relatively low blood sugar impact, and they have a lot of phytonutrients. Still, it's very easy to get carried away with cherries, so handle with care! Note the glycemic load of a serving.

Cherries are related to peaches, plums, and apricots (all these are called stone fruit) and can be used in similar ways in recipes.

Cherries Nutrition Facts

Cherries Nutrition Facts
Serving Size 1 cup, with pits, yields (117 g)
Per Serving% Daily Value*
Calories 74 
Calories from Fat 2 
Total Fat 0.2g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0.1g 
Monounsaturated Fat 0.1g 
Cholesterol 0mg0%
Sodium 0mg0%
Potassium 259.74mg7%
Carbohydrates 18.7g6%
Dietary Fiber 2.5g10%
Sugars 15g 
Protein 1.2g 
Vitamin A 1% · Vitamin C 14%
Calcium 2% · Iron 2%
*Based on a 2,000 calorie diet
  • 1 sweet cherry: 1 gram of effective (net) carbohydrate plus a trace of fiber and 5 calories.

  • 1/2 cup of sweet cherries, without pits: 11 grams of net carb, plus 2 grams of fiber and 49 calories.
  • 1/2 cup of sour cherries without pits: 8 grams of net carb, plus 1 gram of fiber and 39 calories.
  • 3.5 oz (100 grams) sweet cherries with pits, about 3/4 cup: 14 grams effective (net) carbohydrate plus 2 grams fiber and 63 calories.

Glycemic Index for Cherries

One study of cherries had an average glycemic index of 22.

More Information about the Glycemic Index

Glycemic Load of Cherries

  • 1 sweet cherry: 0
  • 1/2 cup of sweet cherries, without pits: 4
  • 1/2 cup of sour cherries without pits: 3
  • 3.5 oz (100 grams) sweet cherries with pits, about 3/4 cup: 6

More Information about the Glycemic Load

Health Benefits of Cherries

Sweet cherries (such as Bing cherries) are a good source of vitamin C, and the sour ones are a very good source   Sour cherries are also an excellent source of vitamin A.

Cherries also contain a smattering of mineral, especially potassium.

Cherries contain relatively large amounts of phytonutrients, especially anthocyanins and others which may help protect our cells from damage.  These compounds may help prevent some cancers and reduce inflammation.

More Information About Cherries at Calorie Count Plus.

Serving Suggestions for Cherries on a Low-Carb Diet

If you can find sour cherries, choose them, as they provide more nutrients for less sugar.  Rather than snack on cherries alone and find you've overshot your carb allowance, try adding them to yogurt or ricotta cheese.  They can also be an interesting addition to savory dishes -- one of my favorite dishes at an Iranian restaurant my husband and I used to go to when we lived in Southern California was made with chicken and sour cherries.  I'll bet my Chicken with Cranberries and Red Wine would be good with cherries instead of cranberries.

Cherry Selection and Storage

Cherries with stems will keep longer, but they are harder to find.

  Of course, choose cherries that aren't damaged or shriveled. As with berries and most fruit with thin skins, don't wash them until right before you eat them, as they will deteriorate faster when damp.  Store in the refrigerator in a plastic bag or covered container.  Cherries freeze well, but I have heard it's best to remove the pits first.

More Carb Profiles:


Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. May 2010.

USDA National Nutrient Database for Standard Reference, Release 28.

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