Nutrition Diet: How many cherries equal 100 calories?

October 19, 2025 •

4 min read

According to the USDA, a standard 1-cup serving of sweet, raw cherries (about 154g or 21 cherries) contains approximately 97 calories. This means knowing how many cherries equal 100 calories? is a useful tool for mindful snacking and effective calorie management.

Quick Summary

Approximately 20-21 fresh, sweet cherries or about one cup typically make up a 100-calorie serving. The calorie count varies by cherry type and preparation, but their low energy density, fiber, and nutrients make them an ideal healthy snack choice.

Key Points

Serving Size: A 100-calorie portion is typically around 20 to 21 fresh, sweet cherries, equivalent to about one cup.
Fresh vs. Dried: Dried cherries are significantly more calorie-dense due to their concentrated sugar content, so mindful portioning is crucial for this version.
Antioxidant Benefits: Cherries, particularly tart ones, are rich in anti-inflammatory antioxidants like anthocyanins, which benefit heart health and help manage conditions like gout.
Sleep Aid: Tart cherries are a natural source of melatonin, a hormone that regulates sleep, which can support restful sleep and aid weight management.
Weight Management Tool: High fiber content promotes satiety, while low calories make fresh cherries a great snack for those trying to control their calorie intake.
Heart Health: Cherries contain potassium, which helps regulate blood pressure, and their fiber can help lower cholesterol.
Incorporate into Diet: Easily add cherries to your diet in various forms, such as fresh in salads, frozen in smoothies, or baked into healthy desserts.

For anyone focused on a nutrition diet, understanding the caloric value of snacks is crucial. When it comes to fruit, the calorie count can vary greatly depending on the type and preparation. For fresh cherries, a delicious and popular choice, the serving size for a 100-calorie snack is surprisingly generous, making it a satisfying option for managing hunger while staying on track with your dietary goals.

The Calorie Count: Fresh vs. Processed

The number of cherries needed for 100 calories depends on whether you're eating them fresh, dried, or consuming them in juice form. The processing method and sugar concentration have a significant impact on their caloric density.

Fresh Cherries: A Generous Serving

As a general rule, a single average-sized fresh cherry contains about 4-5 calories. This means that for a snack of approximately 100 calories, you can enjoy around 20 to 21 fresh cherries. This amount translates to roughly one cup of whole, raw sweet cherries. This portion offers a substantial amount of fruit for relatively few calories, along with beneficial fiber and nutrients.

Dried Cherries: A Calorie-Dense Treat

Dried cherries offer a different story altogether. The drying process removes the water, concentrating the fruit's natural sugars and, consequently, its calories. A 100-gram portion of dried cherries can contain over 330 calories, compared to the 63 calories found in 100 grams of fresh cherries. A single one-ounce serving (approximately 1/4 cup) of dried cherries can easily reach 100 calories. While still containing beneficial nutrients, it's vital to be mindful of portion sizes with dried fruit to avoid overconsuming calories.

Sweet vs. Tart Cherries: A Nutritional Comparison

There are two main types of cherries: sweet (like Bing and Rainier) and tart or sour (like Montmorency). While both offer a powerhouse of nutrition, there are subtle differences in their calorie and nutrient profiles that are useful to know for a nutrition diet.

Sweet Cherries (e.g., Bing)

Calories: A cup of pitted sweet cherries contains about 97 calories.
Flavor Profile: Sweeter, richer flavor, and firmer texture, making them ideal for fresh snacking.
Nutrients: Excellent source of vitamin C, potassium, fiber, and anthocyanins.

Tart Cherries (e.g., Montmorency)

Calories: A cup of pitted raw tart cherries contains slightly fewer calories, about 78.
Flavor Profile: Tangier and more acidic, often used for baking, jams, and juice.
Nutrients: Known for having higher levels of certain antioxidants and melatonin compared to sweet cherries, linked to anti-inflammatory benefits and improved sleep.

Cherries: More Than Just Calories

Beyond their caloric value, cherries are loaded with nutrients that support overall health and weight management.

The Antioxidant and Anti-Inflammatory Powerhouse

Cherries are rich in potent antioxidants, including anthocyanins, which are responsible for their deep red color. These compounds help fight inflammation and protect the body's cells from oxidative stress, a process linked to aging and chronic diseases. For individuals with inflammatory conditions like gout or arthritis, regular cherry consumption may help manage symptoms.

Boosting Sleep Quality

Cherries, particularly the tart variety, are a natural source of melatonin, the hormone that helps regulate your sleep-wake cycle. Getting enough restful sleep is a crucial, yet often overlooked, component of a healthy lifestyle and effective weight management. Including cherries or tart cherry juice in your evening routine may support better sleep patterns.

Heart Health and Beyond

The potassium and antioxidants in cherries contribute to a healthy heart. Potassium is essential for regulating blood pressure, while the plant compounds protect the cardiovascular system. The high fiber content also helps lower LDL (bad) cholesterol levels. Cherries also have a low glycemic index, meaning their carbohydrates are digested slowly, which can help manage blood sugar levels.

Incorporating a 100-Calorie Cherry Portion into Your Day

Adding a serving of cherries into your daily diet is simple and delicious. Here are a few ideas:

Snack: Enjoy 20-21 fresh cherries as a mid-day or evening snack to satisfy sweet cravings without excess calories.
Breakfast Boost: Add a handful of fresh or frozen cherries to your morning oatmeal or yogurt for a nutritious, flavorful start.
Smoothies: Blend frozen cherries with a little Greek yogurt and almond milk for a quick, antioxidant-rich smoothie.
Salads: Toss pitted cherries into a leafy green salad with feta cheese and walnuts for a sweet and savory meal.
Desserts: Use fresh cherries in a healthy cherry crisp recipe, or blend them into 'nice cream'.

Fresh Cherry Nutrition Facts


Nutrient	Per 1 Cup Pitted Sweet Cherries (154g)	Per 1 Cup Pitted Tart Cherries (103g)
Calories	97 kcal	78 kcal
Carbohydrates	25 g	19 g
Fiber	3 g	3 g
Sugars	20 g	13 g
Protein	2 g	<1 g
Fat	<1 g	<1 g
Vitamin C	12% DV	18% DV
Potassium	7% DV	6% DV
Vitamin A	-	11% DV

The Health-Conscious Cherry Choice

Choosing cherries as a snack offers more than just a low-calorie option. Their rich antioxidant content, fiber, and natural melatonin make them an excellent choice for a balanced diet, supporting everything from heart health and inflammation reduction to better sleep and weight management. By being aware of portion sizes, especially when it comes to the more calorically dense dried versions, you can fully enjoy the health benefits of this delicious fruit. As with any food, moderation and variety are key to a successful nutrition plan. Explore creative ways to add them to your meals and enjoy the rewards of this sweet, healthful treat. For more information on cherry health benefits, visit the National Institutes of Health (NIH) website.

Conclusion In summary, consuming roughly 20 to 21 fresh cherries will provide a healthy, satisfying, and low-calorie snack of approximately 100 calories. This makes them a superior choice over many processed snacks, especially for those looking to manage their weight. By incorporating cherries into your daily routine, you can boost your intake of essential nutrients and enjoy a range of health benefits, all while sticking to your nutritional goals. Remember to choose fresh over dried and unsweetened varieties to keep the calorie count in check.

Frequently Asked Questions

Yes, cherries are good for weight loss. Their high fiber content promotes a feeling of fullness, and they are low in calories. They also aid in better sleep, which is a key factor in effective weight management.

Sweet cherries have slightly more calories per cup than tart cherries due to higher sugar content. A cup of pitted sweet cherries is around 97 calories, while a cup of pitted raw tart cherries is about 78 calories.

For calorie-conscious eating, fresh cherries are the better choice. They have a higher water content and lower calorie density. Dried cherries are calorie-dense due to concentrated sugar, so serving sizes must be much smaller.

A 100-calorie serving of fresh cherries provides a good source of fiber, potassium, and vitamin C. It also contains beneficial antioxidants, such as anthocyanins, which have anti-inflammatory properties.

Yes, especially tart cherries. They contain a natural source of melatonin, a hormone that helps regulate the body's sleep-wake cycles. Studies suggest that tart cherry consumption can improve sleep quality and duration.

A standard serving of fresh cherries is approximately one cup, or about 15-21 cherries, depending on size. For dried cherries, a standard serving is much smaller, about a quarter cup.

Yes, cherries possess strong anti-inflammatory properties. They contain plant compounds like anthocyanins that may reduce inflammation in the body and potentially benefit individuals with conditions like arthritis and gout.