How many calories are in 100 grams of fresh cherries?

November 19, 2025 •

3 min read

According to the National Kidney Foundation, 100 grams of fresh sweet cherries contain 63 calories, while the same amount of tart cherries has 50 calories. This moderate calorie count, combined with a nutrient-rich profile, makes fresh cherries a healthy addition to any diet.

Quick Summary

An analysis of the calorie and nutrient content of a 100-gram serving of fresh cherries. The summary compares sweet versus tart varieties and highlights their vitamins, minerals, and other health benefits.

Key Points

Calorie Count Varies by Type: Fresh sweet cherries contain around 63 calories per 100 grams, while tart cherries have about 50 calories.
Rich in Antioxidants: Cherries are high in anthocyanins, which are powerful antioxidants that combat cellular damage and inflammation.
Supports Heart Health: The fruit's potassium and polyphenol content help regulate blood pressure and promote cardiovascular wellness.
Natural Sleep Aid: Cherries contain melatonin, a hormone that assists in regulating the sleep-wake cycle.
Aids Exercise Recovery: Research indicates that the anti-inflammatory properties in tart cherries can help reduce exercise-induced muscle soreness.
Fiber for Digestive Health: Cherries provide a good amount of fiber, which helps regulate bowel movements and promotes a healthy gut.

Sweet vs. Tart: Understanding the Calorie Difference

When it comes to answering the question, 'How many calories are in 100 grams of fresh cherries?', the specific variety—sweet or tart—is a key factor. Sweet cherries, such as the popular Bing variety, contain slightly more sugar and, consequently, more calories than their tart counterparts. For a 100-gram serving, sweet cherries typically provide around 63 calories, whereas tart cherries offer a lower count of approximately 50 calories. This difference is primarily due to their natural sugar and carbohydrate content.

The Nutritional Breakdown of 100g Cherries

Beyond just calories, 100 grams of fresh cherries are packed with a variety of essential nutrients. This makes them a more beneficial snack choice compared to many processed, high-calorie foods. Both sweet and tart cherries are known for being rich in antioxidants and anti-inflammatory compounds. They also contain important vitamins and minerals that support overall health.

Here is a detailed look at the nutritional content for 100 grams of fresh, raw cherries based on data from sources like the National Kidney Foundation and Precision Nutrition:

Carbohydrates: Sweet cherries contain about 16g, while tart cherries have around 12g. The majority of these are natural sugars, but they also include dietary fiber.
Protein: A moderate amount, typically around 1g in both varieties.
Fat: Extremely low, less than 1g.
Fiber: Sweet cherries provide about 2.2g of fiber, and tart cherries offer 1.6g.
Vitamins: A good source of Vitamin C. Tart cherries are also a notable source of Vitamin A.
Minerals: A significant source of potassium, which is crucial for heart health and regulating blood pressure.

Health Benefits of Cherries

Consuming fresh cherries provides more than just a sweet treat. Their unique nutritional profile offers several health advantages:

Rich in Antioxidants: The vibrant color of cherries comes from anthocyanins, powerful antioxidants that fight cellular damage and reduce oxidative stress.
Anti-inflammatory Properties: The anti-inflammatory compounds in cherries may help reduce symptoms associated with conditions like arthritis and gout.
Aids Sleep: Cherries contain natural melatonin, a hormone that regulates the sleep-wake cycle, which can help improve sleep quality.
Heart Health: The combination of potassium and powerful antioxidants supports cardiovascular health and may help regulate blood pressure.
Exercise Recovery: Studies, particularly on tart cherry juice, suggest that cherry compounds can help reduce muscle soreness and aid in post-exercise recovery.

Comparison of Cherries with Other Fruits (per 100g)

To put the calorie count of cherries into perspective, here is a comparison with other common fruits:


Fruit (100g serving)	Approx. Calories	Approx. Sugar	Notes
Sweet Cherries	63 kcal	13g	Moderately high sugar content but nutrient-dense.
Tart Cherries	50 kcal	8g	Lower calorie and sugar than sweet cherries.
Apples	52 kcal	10g	Similar calorie count, but less anti-inflammatory benefits.
Strawberries	33 kcal	5g	Lower in calories and sugar than cherries.
Blueberries	57 kcal	10g	Comparable calories and rich in antioxidants.
Grapes	67 kcal	16g	Higher in sugar and calories than cherries.

How to Incorporate Cherries into Your Diet

Cherries are versatile and delicious, making them easy to add to meals and snacks. Here are a few ideas:

Fresh Snack: Enjoy a handful of fresh cherries as a standalone snack. Remember to wash them thoroughly before eating.
Smoothies: Blend frozen or fresh cherries into your morning smoothie for a natural burst of flavor and nutrients.
Desserts: Incorporate cherries into baked goods like pies, tarts, or crumbles. You can also make a simple compote to top yogurt or oatmeal.
Salsa or Salad: For a unique flavor profile, use diced cherries in a savory salsa with herbs or toss them into a fresh green salad.
Homemade Cherry Sauce: Create a delicious sauce from cooked cherries to serve with grilled poultry or meat dishes.

Conclusion

In summary, fresh cherries offer a low-to-moderate calorie option with significant nutritional value. While sweet cherries contain around 63 calories per 100 grams, tart cherries are even lighter at approximately 50 calories for the same portion. Both varieties are packed with fiber, vitamins, and potent antioxidants like anthocyanins. They support heart health, aid in post-exercise recovery, and can even promote better sleep. Whether enjoyed as a simple snack or incorporated into more complex dishes, cherries are a delicious and beneficial part of a balanced diet.

Optional: For further information on the nutrient composition of foods, including cherries, visit the United States Department of Agriculture's FoodData Central website [https://fdc.nal.usda.gov/].

Frequently Asked Questions

Yes, dried cherries are significantly higher in calories because the sugars and calories become more concentrated when the water is removed. A 100g serving of dried cherries can contain over 300 calories.

Fresh cherries contain natural sugars, but the amount is moderate. A 100g serving of sweet cherries has about 13g of sugar, while tart cherries contain less, around 8g.

Yes, aside from the calorie difference, tart cherries are typically lower in sugar and higher in certain beneficial compounds, such as Vitamin A and specific antioxidants, compared to sweet cherries.

Cherries can be a helpful part of a weight-management plan. Their fiber content helps promote feelings of fullness, and studies suggest that their ability to improve sleep can also support weight control efforts.

Yes, in moderation. Cherries have a low glycemic index and are rich in fiber, which helps prevent blood sugar spikes. However, portion control is key due to their natural sugar content.

The number of cherries in a 100-gram serving can vary based on their size. However, it is roughly equivalent to a large handful or about 18 to 20 cherries.

Cooking cherries does not significantly change their caloric content. The main difference comes from any added sugars or fats during preparation. Raw cherries do, however, retain more of their vitamin content.