Demystifying the Sweet Paradox: Why is there so much sugar in tart cherry juice?

December 3, 2025 •

4 min read

Did you know that a single 8-ounce serving of 100% tart cherry juice can contain over 25 grams of naturally occurring sugar? This surprisingly high number often leads people to question why is there so much sugar in tart cherry juice, especially considering its distinctly sour flavor profile.

Quick Summary

Tart cherry juice's sugar content is primarily from concentrated, naturally occurring fruit sugars and the absence of fiber, not necessarily a sign of unhealthy additives. The juicing process concentrates the natural sweetness while the fruit's inherent tartness remains a prominent flavor component.

Key Points

Natural Sugar Concentration: The primary reason for high sugar in tart cherry juice is the concentration of natural fructose and glucose from a large number of cherries into a small volume of liquid.
Absence of Fiber: Unlike whole cherries, the juiced form lacks dietary fiber, which means the natural sugars are absorbed quickly, potentially causing a blood sugar spike.
Concentrate vs. Added Sugars: A '100% juice from concentrate' label indicates a high concentration of natural sugars, but not necessarily added sweeteners, which are found in sweetened cocktails.
Flavor Profile Deception: The cherries' inherent tartness from anthocyanins masks the underlying sweetness, making the high sugar content surprising to many consumers.
Read the Label: The best way to manage sugar intake is by choosing 100% pure, unsweetened tart cherry juice and checking the ingredient list for any added sweeteners.
Consider Health Context: Despite the sugar, the juice is rich in antioxidants and melatonin with health benefits, but people with conditions like diabetes should drink it in moderation.

The Natural Source of Sweetness

At its core, the high sugar level in tart cherry juice is a result of the fruit's own composition and the process of juicing. Even though Montmorency cherries, the most common type used for juice, are notably tart, they still contain significant amounts of natural sugar. When these cherries are juiced, the sugar, along with the water and other nutrients, is extracted, leaving behind the fruit solids and fiber. An 8-ounce serving of 100% pure tart cherry juice is made from a large quantity of fruit, and all the sugar from those fruits is condensed into a single glass.

Fructose and Glucose from the Fruit Itself

The primary carbohydrates found naturally in tart cherries are fructose and glucose, simple sugars that the body uses for energy. In whole cherries, these sugars are packaged with fiber, which helps slow their absorption into the bloodstream. However, in juice, the fiber is removed, meaning the body absorbs the sugars much more rapidly, leading to a quicker rise in blood sugar levels. This is a crucial point for those monitoring their glycemic intake, including individuals with diabetes. The presence of naturally occurring sugars is different from products where sugar is added during processing, but the nutritional impact of concentrated simple carbohydrates should still be considered.

The Power of Concentration

Many commercial tart cherry juices are made from concentrate. This process involves pressing the fruit, extracting the water, and freezing the resulting pulp for transport. Later, water is added back in, but the initial process concentrates all the natural sugars, making the final product very high in sugar by volume. It is important to distinguish between juices made from concentrate and those that are not. A juice that is '100% juice from concentrate' may have no added sugars, but the natural sugars are still highly concentrated. The concentration process is one of the main reasons for the high sugar level in tart cherry juice.

The Role of Added Sugars and How to Choose Wisely

While natural sugars are the main reason for the high content, added sugars are also a significant factor in some tart cherry juice products. This is often done to balance the intense tartness and make the product more palatable to consumers. To make an informed choice, it's essential to read the nutrition facts label carefully.

What to Look for on the Label

100% Pure Tart Cherry Juice: This label means the product contains no added sugars, artificial sweeteners, or preservatives. The sugar content listed comes exclusively from the cherries. Brands like Cheribundi and Traverse Bay Farms emphasize this.
Sweetened Varieties: Be aware of juice cocktails or blends that mix tart cherry with other fruit juices or have sugar added directly. These products will have an even higher sugar content and fewer of the unique benefits associated with pure tart cherries. The ingredients list will explicitly state if sweeteners like sugar, high-fructose corn syrup, or cane sugar have been added.
Low-Sugar Alternatives: Some brands offer lower-sugar versions or gummies that provide the benefits of tart cherries with less sugar. This is an excellent option for those managing their sugar intake.

Comparing Cherry Juice to Other Juices

To put the sugar content into perspective, a comparison with other popular fruit juices is helpful. While tart cherry juice's sugar content might seem high, it's often on par with or even lower than some common alternatives, but it's important to remember the lack of fiber in all these options.


Juice Type	Sugar per 8oz Serving
Tart Cherry Juice (100%)	~25-33g (natural)
Orange Juice (100%)	~21-24g (natural)
Apple Juice (100%)	~24-26g (natural)
Grape Juice (100%)	~36g (natural)
Cranberry Juice Cocktail	>25g (added + natural)

Health Considerations and Benefits

Despite the sugar content, tart cherry juice is celebrated for its health benefits, including reducing inflammation, aiding muscle recovery, and improving sleep quality due to its antioxidant (anthocyanin) and melatonin content. The sugar and other compounds work in synergy to provide these benefits. The key is mindful consumption in moderation. For those with health conditions like diabetes, it's particularly important to monitor intake and consult a healthcare provider. Additionally, the sugar alcohol sorbitol, naturally found in cherries, can cause digestive upset for some individuals.

For more detailed research on the health impacts of tart cherry juice, you can consult authoritative medical resources like this article from MedicineNet: 16 Potential Health Benefits of Tart Cherry Juice: Side Effects.

Conclusion

The perception of high sugar in tart cherry juice is a product of misunderstanding how natural fruit sugars are concentrated during the juicing process. The intense tartness masks the fact that a significant amount of fruit is used to produce a single glass, resulting in a condensed form of natural sugars. Consumers can make healthier choices by selecting 100% pure, unsweetened tart cherry juice and drinking it in moderation. While the high sugar content should not be ignored, especially for those managing blood sugar, the presence of potent antioxidants and melatonin ensures that, when consumed mindfully, this juice offers valuable health benefits without excessive added sugars.

Frequently Asked Questions

For 100% pure tart cherry juice, the sugar is naturally occurring from the cherries themselves, primarily fructose and glucose. However, many blended juice cocktails add extra sugar for taste, so it's important to read the label carefully.

Juicing concentrates the sugar and removes the fiber found in whole cherries. This means that the sugars are delivered in a condensed form and are absorbed more quickly into the bloodstream than when you eat the whole fruit.

Yes, because the juice lacks fiber, the concentrated sugars can cause a faster rise in blood sugar compared to eating whole cherries. People with diabetes should exercise caution and monitor their intake.

The tart flavor comes from other compounds, specifically anthocyanins, which are potent antioxidants. The strong sour taste can mask the underlying sweetness, making the high sugar content surprising.

Juice 'from concentrate' has had its water removed and then added back in, which naturally concentrates the sugars. Both can be 100% juice with no added sugar, but all fruit juices contain concentrated natural sugar.

Yes, you can look for low-sugar varieties or concentrated powders that provide the active ingredients with less total sugar. You can also dilute pure tart cherry juice with water to reduce the sugar concentration per serving.

The benefits, such as reduced inflammation and improved sleep, can be significant. The key is moderation. By choosing 100% pure, unsweetened juice and limiting intake, you can reap the benefits while keeping sugar consumption in check.