How many red cherries are 100 calories?

December 18, 2025 •

4 min read

One cup of sweet red cherries, which is approximately 20 to 21 cherries, contains less than 100 calories. Knowing exactly how many red cherries are 100 calories is useful for managing daily caloric intake and making informed snacking choices. This article will break down the numbers and discuss the health benefits of this delicious fruit.

Quick Summary

This guide provides a detailed breakdown of how many red cherries are needed to reach 100 calories. It covers the difference between sweet and tart cherries, explains how serving size affects calorie count, and highlights the many nutritional benefits of including cherries in your diet for overall health and weight management.

Key Points

100 Calories is About 22 Cherries: Approximately 22-24 sweet red cherries constitute a 100-calorie snack, making it a satisfying, low-calorie choice.
Nutrient-Dense Snack: This fruit is packed with antioxidants, vitamins, and fiber, providing numerous health benefits beyond just caloric value.
Sweet vs. Tart Matters: The calorie count varies slightly between sweet and tart cherries, with sweet versions being slightly higher in sugar and calories per cup.
Supports Sleep and Recovery: Tart cherries, in particular, are a natural source of melatonin, which can aid sleep, and their anti-inflammatory properties can assist in muscle recovery.
Heart-Healthy and Antioxidant-Rich: Cherries contain compounds like anthocyanins that promote heart health by helping to lower blood pressure and cholesterol and fighting oxidative stress.
Mind Dried Cherry Portions: A smaller portion of dried cherries (about 1/4 cup) contains the same amount of calories as a larger, fresh serving, so moderation is key.

Understanding Cherry Calorie Count

When counting calories, understanding that the number can vary based on the type of cherry and its preparation is important. Sweet red cherries, like the popular Bing and Rainier varieties, are what people typically consume fresh and are the focus for this 100-calorie question. A standard one-cup serving of sweet cherries, containing about 20 to 21 individual cherries, amounts to roughly 90 calories. This means you can have a little over one cup for a 100-calorie serving. In comparison, tart cherries have a slightly different calorie count due to their smaller size and sugar content.

Sweet vs. Tart Cherries

The distinction between sweet and tart cherries is important, as their calorie and nutrient profiles differ. Sweet cherries are generally eaten fresh, while tart cherries are often used in cooking, freezing, or drying.

Sweet Cherries: A one-cup serving (around 20-21 cherries) provides roughly 90 calories. They are packed with antioxidants, fiber, potassium, and vitamin C.
Tart Cherries: These are typically smaller and have a lower sugar content. A one-cup serving (without pits) has about 89 calories.

This difference means a slightly larger volume of tart cherries would be needed to reach the 100-calorie mark compared to sweet cherries.

Calculating Your 100-Calorie Serving

To be precise, you can estimate your 100-calorie portion based on the average calorie count per cherry. Since one cup (20-21 sweet cherries) is about 90 calories, a 100-calorie portion would be slightly more than one cup. A good estimate is approximately 22 to 24 sweet red cherries for a 100-calorie snack. Factors like the size and ripeness of the fruit can slightly affect this, but this serves as a reliable guideline for managing your intake.

Health Benefits Beyond Calories

Beyond their low-calorie nature, red cherries offer a host of health benefits that make them a valuable addition to any diet.

Rich in Antioxidants: Cherries contain compounds called anthocyanins, which are responsible for their vibrant red color. These are powerful antioxidants that help combat inflammation and oxidative stress in the body.
Sleep Regulation: Tart cherries, in particular, are a natural source of melatonin, a hormone that helps regulate sleep patterns. Drinking tart cherry juice has been shown to improve sleep quality and duration for those with insomnia.
Heart Health: Cherries are rich in heart-healthy nutrients, including potassium and flavonoids, which can help lower blood pressure and cholesterol levels. The fiber content also helps with cholesterol management.
Aids Exercise Recovery: The anti-inflammatory properties of tart cherries can help reduce post-exercise muscle soreness and aid in muscle recovery, a benefit enjoyed by many athletes.
Gut Health: The dietary fiber in cherries promotes healthy digestion and regularity, which contributes to a healthy gut microbiome.

Comparison: Cherries vs. Other Fruits for a 100-Calorie Snack

Understanding how cherries compare to other common fruits can help you make informed decisions based on your nutritional goals. While cherries offer unique benefits, other fruits also provide a low-calorie, nutrient-dense snack.


Fruit (raw)	Approximate Serving for 100 Calories	Calories per 100g	Key Nutritional Benefit
Sweet Cherries	~22-24 cherries	~63 kcal	Rich in anthocyanin antioxidants
Strawberries	~1.5 cups	~32 kcal	High in Vitamin C
Blueberries	~129 berries	~57 kcal	Polyphenol antioxidants
Apple	1 medium apple	~52 kcal	High in fiber
Banana	1 medium banana	~89 kcal	Excellent source of potassium

Practical Tips for Incorporating Cherries

Beyond just eating them fresh, there are many ways to add cherries to your diet while being mindful of the calorie count.

Fresh and Dried Cherries

Fresh Snacking: For a simple, healthy snack, measure out your 100-calorie serving of fresh red cherries. This is a great way to satisfy a sweet craving naturally.
Dried Cherries: Keep in mind that dried cherries are significantly more calorie-dense due to the removal of water. A quarter-cup serving of dried cherries is roughly equivalent to a one-cup serving of fresh cherries in terms of calories. Always check the nutrition label for precise information.

Culinary Uses

Cherry Topping: Add a 100-calorie portion of fresh cherries to your morning oatmeal, Greek yogurt, or a salad for a burst of flavor and nutrients.
Homemade Cherry Juice: For those who enjoy tart cherry juice, be aware of added sugars. Opt for 100% unsweetened juice to reap the health benefits without excess calories.

Conclusion: A Nutritious and Satisfying Snack

For anyone wondering how many red cherries are 100 calories, the answer is approximately 22 to 24 sweet red cherries, which equates to a little over a cup. This portion provides a delicious, low-calorie snack packed with antioxidants, vitamins, and fiber. Whether you eat them fresh, dried, or as juice, incorporating cherries into your diet offers significant health benefits, from supporting heart health and aiding sleep to reducing inflammation. This makes them a smart and satisfying choice for a nutritious snack, easily fitting into a calorie-managed eating plan.

Frequently Asked Questions

Yes, red cherries are a good addition to a weight-management plan. They are low in calories and fat while high in fiber, which helps you feel full and satisfied. Their natural sweetness can also help curb cravings for less healthy sugary snacks.

A standard one-cup serving of fresh cherries contains approximately 20 to 21 cherries, which provides around 90 calories for sweet varieties and 89 for tart.

The calorie difference is minimal per cup, but tart cherries typically have slightly fewer calories and less sugar than sweet cherries. However, the key distinction is often how they are used, with sweet cherries for snacking and tart for cooking or juicing.

Yes, dried cherries are more calorie-dense than fresh ones because the water has been removed. A quarter-cup serving of dried cherries can have a similar calorie count to a full cup of fresh cherries.

Cherries are rich in antioxidants, including anthocyanins, which have anti-inflammatory effects. They also contain melatonin, which can improve sleep, and are a good source of fiber, vitamins, and potassium that support heart and gut health.

Yes, specifically tart cherries have been studied for their ability to aid in exercise recovery. Their anti-inflammatory properties can help reduce muscle soreness and inflammation after strenuous activity.

You can add fresh cherries to yogurt, salads, or oatmeal. Dried cherries are great for trail mix, while tart cherry juice can be used in smoothies. Just be mindful of serving sizes for processed forms to manage calorie intake.