Cherries, sweet, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Sweet cherries are glossy, ruby-red drupes with a satisfying snap and a burst of juicy, honey-like sweetness. Their vibrant flesh is tender yet firm, offering a delightful contrast to the smooth skin. Nutritionally, they are a low-calorie, high-fiber fruit packed with natural sugars for quick energy and notable levels of antioxidants like anthocyanins.
Calorie split: 6% protein · 91% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People adore sweet cherries for their intense, concentrated sweetness and satisfying juicy texture, making them a perfect standalone snack. They are also a beloved seasonal treat, evoking summer traditions and featuring prominently in desserts from pies to clafoutis.
⚠️ Watch-outs & how to enjoy it better
Their high natural sugar content can cause blood-sugar spikes if eaten in large quantities, especially for those managing diabetes. To mitigate this, pair cherries with a source of protein or healthy fat, like a handful of nuts or a dollop of Greek yogurt, to slow sugar absorption. The pit is a choking hazard and should be removed before consumption.
Key benefits
- Rich in antioxidants, particularly anthocyanins, which give them their red color.
- Good source of dietary fiber, supporting digestive health.
- Provides a natural, quick source of energy from carbohydrates.
- Contains melatonin, which may support sleep-wake cycles.
- Low in fat and a source of potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest producer of sweet cherries is not a country, but the state of Washington in the USA, which grows about 60% of the U.S. commercial crop.
Full nutrition (USDA data · scales with serving)
| Water | 82.3 g |
| Energy | 63.0 kcal |
| Energy | 263 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.48 g |
| Carbohydrate, by difference | 16.0 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 12.8 g |
| Sucrose | 0.15 g |
| Glucose | 6.6 g |
| Fructose | 5.4 g |
| Lactose | 0.00 g |
| Maltose | 0.12 g |
| Galactose | 0.59 g |
| Starch | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.36 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 21.0 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 0.00 ug |
| Fluoride, F | 2.0 ug |
| Vitamin C, total ascorbic acid | 7.0 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.15 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 6.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 38.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 64.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 85.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 12.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.57 g |
| Glutamic acid | 0.08 g |
| Glycine | 0.02 g |
| Proline | 0.04 g |
| Serine | 0.03 g |
FAQ
Are sweet cherries and sour cherries the same?
No. Sweet cherries (like Bing) are larger, firmer, and eaten fresh. Sour (or tart) cherries (like Montmorency) are smaller, softer, and typically used in cooking and baking.
How should I store fresh cherries?
Keep them unwashed in a breathable container or bag in the refrigerator's crisper drawer. They will last for about a week. Wash and pit them just before eating.
Can I eat the skin of a cherry?
Yes, the skin is edible and contains a significant amount of the fruit's fiber and antioxidants.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.63 kcal/g · 7% calories from protein · 2.1 g fiber · 12.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.