Calories in Cherries: Nutrition Facts & Serving Sizes
Per 1 cup, without pits (154g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of cherries without pits (154g) contains 97 calories, making them one of the lower-calorie fruit options. Per 100g, cherries provide 63 calories with 16g of carbs, 1.1g of protein, and just 0.2g of fat. The sugar content is 12.8g per 100g, coming mostly from natural fructose and glucose. A single cherry (about 8g) has only 5 calories. The standout micronutrient is potassium at 222mg per 100g, which supports muscle function and hydration. Cherries also provide 7mg of vitamin C per 100g and 2.1g of fiber per 100g. They are a sweet, portable snack with a solid nutritional profile relative to their calorie count. Tart cherries, in particular, have been studied for their potential anti-inflammatory properties relevant to exercise recovery.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, without pits (154g) | 97 | 1.7g | 24.6g | 0.3g | 3.2g |
| 1 serving (140g) | 88.2 | 1.5g | 22.4g | 0.3g | 2.9g |
| 1 cup, with pits, yields (138g) | 86.9 | 1.5g | 22.1g | 0.3g | 2.9g |
| 1 cherry (8g) | 5.2 | 0.1g | 1.3g | 0g | 0.2g |
| 100g | 63 | 1.1g | 16g | 0.2g | 2.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 63 | 3% |
| Protein | 1.1g | 2% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 16g | 6% |
| Dietary Fiber | 2.1g | 8% |
| Sugars | 12.8g | 26% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 13mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 222mg | 5% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 7mg | 8% |
| Magnesium | 11mg | 3% |
| Phosphorus | 21mg | 2% |
| Zinc | 0.1mg | 1% |
| Folate | 4mcg | 1% |
| Niacin (B3) | 0.2mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cherries
Cherries are one of the more recovery-friendly fruits you can eat. Tart cherry juice has been studied specifically in athletes, with research showing it may reduce muscle soreness after intense exercise, decrease markers of muscle damage, and improve sleep quality due to its natural melatonin content. While the whole fruit has lower concentrations than juice, the underlying compounds are the same.
The 7mg of vitamin C per 100g supports collagen synthesis, which is essential for maintaining joint and connective tissue health. For anyone lifting heavy, joint integrity matters long term. Vitamin C also acts as an antioxidant, which can help reduce exercise-induced oxidative stress.
The 222mg of potassium per 100g contributes to electrolyte balance. Potassium works alongside sodium to regulate fluid balance, muscle contractions, and nerve signals. After sweating heavily during training, potassium replenishment helps prevent cramping and supports recovery.
At 63 calories per 100g, cherries are a high-satisfaction snack. A full cup has only 97 calories but provides natural sweetness, fiber, and a good water content. For anyone on a cut who needs to manage sugar cravings, cherries are a much better option than candy or processed sweets at a similar calorie cost.
Dietary Considerations
Cherries are naturally gluten-free, vegan, and dairy-free. They are low in fat and moderate in carbs, making them suitable for most diets. Cherries are not keto-friendly due to the natural sugar content (12.8g per 100g). For weight loss, cherries are an excellent snack choice because of their low calorie density, fiber content, and high water content that helps with satiety. A full cup is only 97 calories. The natural sugars come with fiber, which slows absorption and prevents sharp blood sugar spikes. Dried cherries are a different story, with a much higher calorie and sugar concentration, so check labels if switching between fresh and dried.
Daily Intake (100g)
100g of cherry provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cherries?
A cup of cherries without pits (154g) has 97 calories. Per 100g, cherries contain 63 calories. A single cherry weighs about 8g and has roughly 5 calories. Sweet cherries and tart cherries have similar calorie counts per 100g.
Is cherry good for weight loss?
Yes, cherries are a good choice for weight loss. They have only 63 calories per 100g, natural sweetness that satisfies sugar cravings, and 2.1g of fiber to help with satiety. A cup of cherries (97 calories) is a filling, satisfying snack that fits easily into a calorie deficit.
How much protein in cherries?
Cherries have 1.1g of protein per 100g and about 1.7g of protein per cup (154g). Like most fruits, cherries are not a meaningful protein source. Use them as a carb source, pre-workout snack, or dessert replacement rather than as a way to hit protein targets.
Are cherries good for muscle recovery?
Tart cherries in particular have been studied for exercise recovery. Research suggests that tart cherry juice can reduce muscle soreness and markers of muscle damage after intense training, partly due to anti-inflammatory compounds (anthocyanins). Cherries also contain small amounts of melatonin, which may support sleep quality. Better sleep means better recovery.
How many cherries is a serving?
A standard serving of cherries is typically 1 cup (about 154g without pits), which contains 97 calories and about 21 to 22 cherries depending on size. An NLEA serving is 140g (about 88 calories). Individual cherries are roughly 8g each and 5 calories apiece.
Are cherries high in sugar?
Cherries contain 12.8g of sugar per 100g, which is moderate compared to other fruits. The sugar is natural (fructose and glucose) and comes with fiber, slowing absorption. A cup of cherries has about 19.7g of natural sugar. If you are tracking total carbs for keto or low-carb eating, cherries are not a great fit, but for most diets they are a healthy option.
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