Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Potassium | 222 mg | 5% | |
| Vitamin C | 7.0 mg | 8% | |
| Copper | 0.06 mg | 7% | |
| Manganese | 0.07 mg | 3% | |
| Magnesium | 11 mg | 3% | |
| Vitamin B6 | 0.05 mg | 3% | |
| Vitamin A (RAE) | 3 µg | 0% | |
| Folate (B9) | 4 µg | 1% | |
| Calcium | 13 mg | 1% | |
| Phosphorus | 21 mg | 2% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 cherry (pitted) | 8g | 4 kcal | 1.0g | 0.9g | 0.0g |
| 10 cherries | 80g | 40 kcal | 10.3g | 9.0g | 0.2g |
| ½ cup | 78g | 39 kcal | 10.0g | 8.7g | 0.2g |
| ⭐ 1 cup | 154g | 97 kcal | 24.7g | 22.2g | 0.3g |
| 1 oz | 28g | 14 kcal | 3.6g | 3.1g | 0.1g |
Cherries are 82% water. Their carbs come primarily from natural sugars (glucose, fructose, sucrose) with 1.6g of fiber per 100g. Net carbs are 11.2g per 100g. Tart cherries (Montmorency) have slightly more anthocyanins and less sugar than sweet cherries (Bing).
Cherries are one of the few significant dietary sources of melatonin — the hormone that regulates the sleep-wake cycle. Tart cherries (Montmorency variety) contain approximately 0.013mg of melatonin per 100g. Multiple randomised trials show that tart cherry juice consumption increases urine melatonin levels significantly and improves sleep duration by 34–84 minutes and sleep efficiency by 5–6%. This makes cherries unique among fruits in having direct, mechanistic evidence for improving sleep quality.
Cherry juice is one of the most studied natural sports recovery aids. A landmark trial with marathon runners found that those who drank tart cherry juice for 5 days before and 2 days after a marathon had significantly less muscle soreness and strength loss. Multiple subsequent studies confirmed 20–25% reductions in exercise-induced muscle damage markers. The mechanism involves anthocyanins and quercetin inhibiting COX enzymes — essentially a natural anti-inflammatory effect similar to ibuprofen.
Cherries have strong evidence for reducing gout attacks. A 2012 Boston University case-crossover study of 633 gout patients found that cherry consumption over 2 days reduced gout attack risk by 35%. Eating cherries in combination with allopurinol (gout medication) reduced risk by 75%. The mechanism involves anthocyanins inhibiting uric acid production by reducing xanthine oxidase activity.
Cherries are one of the better fruit sources of potassium (222mg/100g), which supports blood pressure regulation. Their anthocyanins reduce LDL oxidation and improve endothelial function. A 2019 study found that daily cherry consumption for 12 weeks reduced systolic blood pressure by 3 mmHg and triglycerides by 11% in older adults.
Nutrition values sourced from USDA FoodData Central. Not medical advice.