Cherry Health Benefits, Nutrition And How To Eat

Cherries might be small, but they pack a powerful health punch! These juicy little fruits aren’t just sweet and delicious - they’re also loaded with nutrients and potent plant compounds that support everything from sleep to heart health. With more people turning to natural, whole-food options to support wellness, cherries are finally getting their time to shine.

There are two main types of fresh cherries - sweet and sour. Sweet cherries are lower in acid, which contributes to their sweet taste. Sour cherries are also called pie or tart cherries thanks to their tart flavor, and are often a brighter color than a traditional sweet cherry.

This article will explore the health benefits of eating cherries, break down their nutrition facts, and share simple, tasty ways to include them in your daily diet.

Nutrition Overview

One cup of fresh sweet cherries contains 87 calories. Cherries are naturally a low fat and protein food, with most of their energy value coming from carbohydrates. One cup of cherries also contains 17.7 grams of naturally occurring sugar and 3 grams of fiber. ^[1] Cherry nutrition facts

Best of all, they are a vitamin and mineral powerhouse. Cherries are rich in antioxidants like anthocyanins and polyphenols and are a good source of Vitamins B6 and C, magnesium, and potassium.

15 Health Benefits of Cherries

1. Rich in Antioxidants

Cherries are full of anthocyanins and polyphenols, which are compounds that fight oxidative stress and may help slow the aging process. ^[2] Kelly DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Dark red and purple cherries like bing cherries may have slightly more potent antioxidants compared to their yellow and blush pink skinned counterparts like Rainer, but all types are protective of disease.

2. Reduces Inflammation

Studies show that cherry compounds can lower markers of inflammation, making them a natural option for managing chronic inflammation. ^[3] Beconcini D, Felice F, Fabiano A, Sarmento B, Zambito Y, Di Stefano R. Antioxidant and Anti-Inflammatory Properties of Cherry Extract: Nanosystems-Based Strategies to Improve Endothelial Function and Intestinal Absorption. Foods. 2020;9(2):207. Eating 45 cherries per day (about 2 cups) is clinically proven to decrease inflammation. ^[4] The Cherry on Top: 8 Health Benefits of Cherries. Cleveland Clinic. Published March 27, 2023.

3. Supports Heart Health

The potassium and polyphenols in cherries may help reduce blood pressure and cholesterol levels, supporting a healthy heart. ^[3] Beconcini D, Felice F, Fabiano A, Sarmento B, Zambito Y, Di Stefano R. Antioxidant and Anti-Inflammatory Properties of Cherry Extract: Nanosystems-Based Strategies to Improve Endothelial Function and Intestinal Absorption. Foods. 2020;9(2):207.

4. Aids in Sleep

Cherries, especially tart varieties, contain melatonin. Melatonin is a hormone that supports restful sleep because it corresponds with diurnal rhythms, meaning it’s higher during the night and lower during the day. ^[5] Foods High in Melatonin. WebMD. Published September 16, 2024. Written by WebMD Editorial Contributor.

5. Good for Joint Pain and Arthritis

Research suggests cherries may help reduce joint pain, stiffness, and inflammation in people with arthritis. Tart cherries, the Montmorency variety in particular, may also help with osteoarthritis. ^[6] Best Fruits for Arthritis. Arthritis Foundation. Tart cherry juice is another popular way to support joint health - but make sure to choose varieties with no added sugar.

6. May Reduce Gout Attacks

Some studies show that cherry intake may lower uric acid levels and reduce the risk of gout flares. ^[7] Chen PE, Liu CY, Chien WH, Chien CW, Tung TH. Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review. Evid Based Complement Alternat Med. 2019;2019:9896757. This is likely due to their high antioxidant content and chemical make up.

7. Improves Muscle Recovery

Tart cherry juice has been linked to faster recovery and reduced soreness after intense exercise. Gels and powders haven’t had the same impact, so save your money (and your tastebuds!) and invest in no sugar added tart cherry juice from concentrate or fresh-frozen cherries. ^[8] McHugh MP. “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery. Stand J Med Sci Sport. 2022;32(6):940-950.

8. Helps Regulate Blood Sugar

Despite their natural sugar content, cherries have a low glycemic index (GI) score and may help stabilize blood sugar levels. The GI of fresh cherries is 20, with a glycemic load of 5. ^[9] Cherries for Diabetes: Should They Be Part of Your Diet? Published on January 15, 2025. Written by Scott Frothingham. Cherry juice and dried or canned cherries have a higher GI and may need to be consumed in smaller portions.

9. Supports Digestion

Thanks to their fiber content, cherries support healthy digestion and may help prevent constipation. ^[10] Here's Why Eating Too Many Cherries Makes You Poop. Published October 25, 2024. Written by Krissy Brady. Cherries also contain salicylates (yes, the same thing as in aspirin!) and sugar alcohols, two substances that may cause extra trips to the bathroom if you are sensitive to them. Stick to a single serving (½ cup) to see how your body reacts if you’re nervous and increase as tolerated.

10. May Promote Brain Health

The antioxidants in cherries (particularly tart Montmorency cherries) may support brain function and protect against cognitive decline. This type of cherry is a superstar packed with antioxidants, anti-inflammatory, and heart protective elements. In addition to keeping your Sudoku skills sharp, tart Montmorency cherries might also be able to keep you alert and focused. ^[11] Kimble R, Keane KM, Lodge JK, Cheung W, Haskell-Ramsay CF, Howatson G. Polyphenol-rich tart cherries (Prunus Cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: a randomised, placebo-controlled trial. Br J Nutr. 2022;128(12):2409-2420.

11. Boosts Immune Function

Vitamin C and other plant compounds in cherries help support a strong immune system. ^[12] 7 Impressive Health Benefits of Cherries. Healthline. Published on December 4, 2024. Written by Jillian Kubala MS RD. Both fresh tart and sweet cherries are a good source of Vitamin C, so choose your favorite variety for snacking.

12. Supports Skin Health

Cherries' antioxidants and vitamins may help reduce skin inflammation and promote a healthy glow. Antioxidants fight free radicals that can harm cells and dull skin, while vitamin C may protect against sun damage and lighten dark spots on the skin. ^[12] 7 Impressive Health Benefits of Cherries. Healthline. Published on December 4, 2024. Written by Jillian Kubala MS RD.

13. Aids in Weight Management

Cherries have a high water content (82%!) and 3 grams of fiber per cup, making them the ideal choice for snacking and cooking. ^[13] 17 Most Hydrating Fruits With the Highest Water Content. Real Simple. Published on April 23, 2025. Written by Christina Manian RDN and Ria Bhagwat. Their sweet taste and juicy texture help satisfy sweet cravings for under a 100 calories a cup. Their high polyphenol content may also promote satiety, or satisfaction after eating. ^[14] Faience MF, Corbo F, Carocci A, et al. Novel insights in health-promoting properties of sweet cherries. J Funct Foods. 2020;69:103945.

14. May Help Reduce Belly Fat

Animal studies suggest tart cherry intake could reduce belly fat accumulation but more research is needed in humans to determine the type of cherry and the amount needed. ^[15] Seymour EM, Lewis SK, Urcuyo-Llanes DE, Tanore II, Kirakoosyan A, Kaufman PB, Bolling SF. Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet. J Med Food. 2009;12(5):935-943.

15. Could Protect Against Certain Cancers

Research points to the potential cancer-fighting properties of cherry antioxidants, particularly anthocyanins. Melatonin may also protect cells. ^[4] The Cherry on Top: 8 Health Benefits of Cherries. Cleveland Clinic. Published March 27, 2023. Choose fresh cherries over dried or maraschino for maximum benefits.

Tart vs. Sweet Cherries – What’s the Difference?

Taste

Tart cherries are more sour, while sweet cherries are sweet and juicy. Sweet cherries are usually eaten fresh while tart cherries are often used in pie or jam making. The most well-known sweet cherry varieties are Bing (dark red or deep purple in color) and Rainer (yellow and rosy red or blush pink). ^[16] Health Benefits of Cherries. Web MD. Published August 23, 2023. Written by Sarah Gleim.

Queen Anne cherries are a common tart variety and look similar to Rainer cherries.

Nutritional Value

Both fresh and tart cherries boast nearly identical nutrient profiles. Tart cherry juice contains more carbohydrates than fresh cherries, so it’s important to consider your portions if you are monitoring your blood sugar levels.

Best Uses

Tart cherry juice is popular as a sleep aid and for joint and inflammation relief. Sweet cherries are delicious eaten fresh and tart cherries are perfect in pies.

When to choose tart cherry juice:

Muscle recovery
Better sleep
Inflammation relief

When to choose fresh sweet cherries:

Snacks, salads, yogurt topper
Fresh and sweet natural dessert option
Everyday nutrient boost

When to choose fresh tart cherries:

Salsa, pie, fruit crisp
Mood boost
Everyday nutrient boost

How to Eat Cherries

Cherries are versatile, easy to enjoy, and naturally sweet. Here are some of the best ways to eat them:

Fresh: Snack on them fresh off the stem or add to fruit salad
Frozen: Perfect for smoothies and smoothie bowls
Dried: Toss into trail mix or dry cereal for a chewy, sweet bite
Tart Cherry Juice: Try 4-8 ounces a day, especially post-workout or before bed. You can also use as a smoothie or mocktail base
Breakfast: Stir pitted fresh sweet cherries into oatmeal or layer them into a yogurt parfait
Baking: Add to muffins, pancakes, tarts, crisps, pies, and more
Savory: Chop pitted fresh cherries into a salsa, chutney, or relish
Condiments: Make a barbecue sauce, compote, jam, or syrup out of fresh cherries

How Many Cherries Per Day Is Healthy?

About 1 cup per day is a safe and nutritious amount for most people. One cup of fresh sweet cherries is about 18-23 cherries depending on their size.

Any Precautions?

If you eat too many cherries, you’re unlikely to experience any ill effects. However, more than a cup of cherries may contain too many carbohydrates for some people and cause an unwanted spike in blood sugar.

Excessive consumption of too many fresh cherries can also cause bloating if you’re sensitive to sugar alcohols or salicylates.

In both of these cases, portion control is key. Take time to measure or count out your cherries for the best blood sugar control and digestive health.

Who Should Be Cautious?

People with IBS or sensitive digestion:

Cherries are high in FODMAPs, which may cause bloating or gas.

Those managing blood sugar

While they have a low glycemic index, cherries are still high in carbohydrates, so moderation is key.

Small children

Watch for choking hazards with cherry pits. Always pit cherries before offering them to children and cut in halves or quarters depending on their age.

Conclusion

Cherries are a delicious, powerful, and protective addition to any diet. Whether you’re focused on reducing inflammation, supporting your heart, or just looking for a tasty way to eat more fruit, cherries deliver big benefits in a small package.

Try both tart and sweet cherries in all their forms - fresh, frozen, or juiced. Enjoy the natural boost they can bring to your health and wellness routine!