Subtotal $0.00
Shop Now
Cherries benefits come from a mix of fiber, potassium, vitamin C and deep red pigments: one cup of pitted sweet cherries has about 97 calories and 3.2 grams of fiber, according to USDA data, and sour cherries add more vitamin A and vitamin C per cup. Cherries are among the most studied fruits for exercise recovery and sleep, but most of that research used tart cherry juice or concentrate, not a bowl of fresh sweet cherries. Below are the USDA cherry nutrition facts, sweet vs tart cherries, canned, dried and maraschino versions, what the research measured, and safety facts about cherry pits and allergy.
Peptide Labs does not sell cherries or cherry products as food. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of pitted sweet cherries (154 g) has about 97 calories, 3.2 grams of fiber and 7% of the Daily Value for potassium in USDA data.
- Sour (tart) cherries have fewer calories and less sugar per cup than sweet cherries, plus more vitamin A and vitamin C.
- Dried, canned and maraschino cherries carry much more sugar per serving than fresh cherries.
- A 2018 review of 29 human studies found mostly short, small trials, most on tart cherry products.
- Never chew or crush cherry pits; call Poison Control at 1-800-222-1222 if that happens.
Cherry nutrition per cup
The table uses the USDA FoodData Central SR Legacy entries for raw sweet cherries (FDC 171719) and raw sour red cherries (FDC 173954), converted to USDA’s portion weights for one cup without pits (154 and 155 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw, 1 cup pitted) | Sweet cherries (154 g) | % DV | Sour cherries (155 g) | % DV |
|---|---|---|---|---|
| Calories | 97 | Not applicable | 78 | Not applicable |
| Carbohydrate | 24.7 g | 9% | 18.9 g | 7% |
| Fiber | 3.2 g | 12% | 2.5 g | 9% |
| Total sugars | 19.7 g | No DV | 13.2 g | No DV |
| Protein | 1.6 g | 3% | 1.6 g | 3% |
| Vitamin C | 11 mg | 12% | 16 mg | 17% |
| Vitamin A | 5 mcg RAE | 1% | 99 mcg RAE | 11% |
| Potassium | 342 mg | 7% | 268 mg | 6% |
| Copper | 0.09 mg | 10% | 0.16 mg | 18% |
| Manganese | 0.11 mg | 5% | 0.17 mg | 8% |
Cherry calories are moderate for a fruit: about 63 per 100 grams for sweet cherries and about 5 per cherry, using USDA’s weight of about 8 grams for one sweet cherry. The dark red and purple color comes from anthocyanins, the same pigment family found in berries and plums, which is why cherries appear in our roundup of antioxidant-rich foods. Cherries are also a respectable source of potassium; our list of potassium-rich foods puts them in context.
Sweet vs tart cherries
Sweet cherries are the ones usually sold fresh for snacking. Sour or tart cherries are mostly sold frozen, dried, canned or as juice, and the Montmorency variety is the one used in most tart cherry research. Nutritionally, sour cherries have about a third less sugar per cup and far more vitamin A, while sweet cherries have a little more fiber and potassium.
Tart cherry juice is a separate topic with its own research on sleep, recovery and blood pressure. Our tart cherry juice guide covers those studies in detail. Keep in mind that juice loses the fiber of the whole fruit: USDA lists one cup of tart cherry juice at about 159 calories and 32.8 grams of sugar with no fiber recorded.
Fresh, frozen, canned, dried and maraschino cherries
How cherries are processed changes the sugar picture a lot. The table compares common forms using USDA serving sizes.
| Form (USDA entry) | Amount | Calories | Total sugars | Fiber |
|---|---|---|---|---|
| Sweet, fresh (171719) | 1 cup pitted, 154 g | 97 | 19.7 g | 3.2 g |
| Sour, fresh (173954) | 1 cup pitted, 155 g | 78 | 13.2 g | 2.5 g |
| Sour, frozen, unsweetened (171718) | 1 cup, 155 g | 71 | 14.0 g | 2.5 g |
| Sweet, canned, juice pack (173958) | 1 cup with liquid, 250 g | 135 | 30.8 g | 3.8 g |
| Tart, dried, sweetened (171708) | 1/4 cup, 40 g | 133 | 26.9 g | 1.0 g |
| Maraschino, drained (167766) | 1 cherry, 5 g | 8 | 1.9 g | Under 0.2 g |
| Tart cherry juice (167807) | 1 cup, 269 g | 159 | 32.8 g | None listed |
Unsweetened frozen sour cherries are close to fresh and handy for oatmeal or smoothies. Sweetened dried cherries pack more sugar into a quarter cup than a full cup of fresh sweet cherries, much like other dried fruits covered in our raisins guide. Maraschino cherries are candied in syrup; USDA lists them at almost 39 grams of sugar per 100 grams and no vitamin C. Some are colored, so check the ingredient list; our red dye 40 guide explains how color additives appear on labels. For more on fruit sugar, see our guide to fruit sugar levels.
Cherries benefits: what the research shows
A 2018 review in Nutrients pulled together 29 published human studies on cherries: 20 on tart cherries, 7 on sweet cherries and 2 that did not specify. The studies used fresh cherries, juice, powder, concentrate or capsules. Most lasted less than two weeks, ranging from a few hours to three months, and about two-thirds were randomized and placebo controlled.
- Oxidative stress and inflammation markers: blood or urine markers fell in 8 of 10 studies for oxidative stress and in 11 of 16 for inflammation.
- Exercise recovery: muscle soreness and strength loss after hard exercise were lower in 8 of 9 studies, almost all with tart cherry products.
- Blood pressure and sleep: blood pressure improved in 5 of 7 studies and sleep measures in 4 of 4, again mostly with tart cherry juice or concentrate.
- Gout research: a separate 2012 observational study followed 633 people with gout online for a year and linked recent cherry intake with lower odds of a flare. Observational data cannot show cause and effect; our purine guide covers diet and gout, and a clinician should guide care.
These are encouraging but limited results: small groups, short time frames, many different products and few studies on fresh sweet cherries. They do not show that eating cherries changes long-term health outcomes. What they do support is that cherries are a fiber-containing, pigment-rich fruit that fits well into an eating pattern built on plants.
Are cherry pits poisonous?
Cherry pits, like plum and peach pits, contain amygdalin in the kernel inside the shell, and the body converts amygdalin to cyanide. Poison Control says that most of the time nothing happens when someone swallows a whole cherry pit, because it passes through the digestive tract intact. The risk comes from crushing or chewing pits, which releases amygdalin.
- Do not chew, crack or grind pits: this includes blending whole cherries with pits into smoothies or making homemade kernel products.
- Pit cherries for young children: it removes the pit risk entirely.
- Warning signs: reported symptoms of cyanide poisoning include headache, nausea, vomiting, weakness and difficulty breathing.
- What to do: call Poison Control at 1-800-222-1222 or use webPOISONCONTROL if pits were chewed or crushed, and call 911 for breathing trouble or collapse.
Cherry allergy, FODMAPs and other cautions
- Stone fruit allergy: cherries share allergy-causing proteins with peaches, plums and apricots, and a 1994 study of 23 people with peach-related mouth symptoms found wide cross-reactivity across this fruit group. Hives, swelling or breathing trouble after eating cherries needs urgent care.
- Labels: cherry is not one of the nine major food allergens that US labels must declare, so people who react need to read ingredient lists, including for cherry-flavored gummies and drinks.
- Digestive symptoms: Monash University, the group that developed the low-FODMAP approach, lists cherries among fruits higher in FODMAPs. Our low-FODMAP diet guide explains what that means for people with IBS working with a dietitian.
- Kidney disease: NIH notes that people with chronic kidney disease can develop high blood potassium, so anyone on a potassium limit should ask their care team about portions.
For a lighter stone fruit with fewer calories per serving, see our sibling guide to plums, and compare cherries with berries in our strawberries guide. If an allergy is suspected, our elimination diet guide explains why testing should be supervised.
Frequently Asked Questions
What are the main cherries benefits?
USDA data show cherries supply fiber, potassium, vitamin C and copper, and sour cherries add vitamin A. Short human studies, mostly on tart cherry products, looked at recovery, sleep and blood pressure.
How many calories are in a cup of cherries?
About 97 calories in a cup of pitted sweet cherries and about 78 in a cup of sour cherries, in USDA data. One sweet cherry has about 5 calories.
Are sweet or tart cherries healthier?
Neither is clearly healthier. Tart cherries have less sugar and more vitamin A and vitamin C per cup; sweet cherries have a little more fiber and potassium.
Are dried cherries as good as fresh?
Sweetened dried cherries have much more sugar and less fiber per serving than fresh cherries in USDA data, so portions matter.
What happens if you swallow a cherry pit?
A whole pit usually passes without harm. Chewed or crushed pits can release cyanide, so call Poison Control at 1-800-222-1222 if that happens.
Can cherries upset your stomach?
They can for some people. Monash University lists cherries among higher-FODMAP fruits, which may trigger gas or bloating in people with IBS.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant, have kidney disease or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Plums Benefits: USDA Plum Nutrition, Calories and Pit Safety, Tart Cherry Juice: Benefits for Sleep, Recovery and What Studies Show, Foods High in Antioxidants: USDA Chart and What the Science Says, Stone Fruits: What Counts as a Drupe, With USDA Nutrients, Types of Cherries: Sweet, Tart and Maraschino With USDA Data.