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Cherries Nutrition Facts: Are Cherries Good for You?
Sweet, raw cherries supply several nutrients, including fiber, potassium, and vitamin C, for about 63 calories per 100 grams. They are naturally free of cholesterol and sodium and contain very little fat. While they have 12.8 grams of natural sugars per 100 grams, their nutritional value can be part of a balanced diet when considering portion sizes.
Per 100 g · Cherries, sweet, raw
What stands out in cherries
- Calories per serving. A 100-gram serving of sweet, raw cherries contains 63 calories. A standard FDA serving of 140 grams has 88 calories, while a single cherry has about 5 calories.
- Carbohydrates and fiber. Cherries provide 16 grams of carbohydrates per 100 grams. This amount includes 2.1 grams of dietary fiber, which meets 8% of the daily value.
- Source of vitamin C. A 100-gram portion of sweet cherries offers 7 mg of vitamin C. This amount supplies 8% of the recommended daily value for this vitamin.
- Potassium and copper. This fruit contains 222 mg of potassium and 0.06 mg of copper per 100 grams. These amounts represent 5% and 7% of their respective daily values.
- Low in fat and sodium. Sweet cherries are very low in fat, with only 0.2 grams per 100 grams, and contain no cholesterol or sodium.
What to keep in mind
- A 100-gram serving of sweet cherries contains 12.8 grams of total sugars. A cup of pitted cherries has about 20 grams of sugar.
Cherries nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 63 kcal | – |
| Protein | 1.1 g | 2% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Monounsaturated fat | 0.05 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 2.1 g | 8% |
| Total sugars | 12.8 g | – |
| Water | 82.2 g | – |
| Sodium | 0 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 222 mg | 5% |
| Calcium | 13 mg | 1% |
| Iron | 0.36 mg | 2% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 21 mg | 2% |
| Zinc | 0.07 mg | 1% |
| Copper | 0.06 mg | 7% |
| Manganese | 0.07 mg | 3% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 2.1 mcg | 2% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 3% |
| Niacin (B3) | 0.15 mg | 1% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate (DFE) | 4 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 6.1 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cherries by portion
The standard FDA serving size for raw cherries is 140 grams, which provides 88 calories, 22.4 grams of carbohydrates, and 17.9 grams of sugar. A cup of sweet cherries without pits (154 grams) contains 97 calories and 3.2 grams of fiber. A cup with pits, which yields a smaller amount of fruit at 138 grams, has 87 calories and 2.9 grams of fiber. A single cherry is about 8 grams and has 5 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, with pits, yields | 138 g | 87 | 1.5 g | 22.1 g | 2.9 g | 0.3 g |
| 1 cup, without pits | 154 g | 97 | 1.7 g | 24.6 g | 3.2 g | 0.3 g |
| 1 cherry | 8.2 g | 5 | 0.1 g | 1.3 g | 0.2 g | 0 g |
| 1 serving (FDA label reference amount) | 140 g | 88 | 1.5 g | 22.4 g | 2.9 g | 0.3 g |
How cherries compares with other fruits
Among 30 fruits on this site, sweet cherries rank in the upper third for sugar (8th highest) and carbohydrates (9th highest). Per 100 grams, their 63 calories are comparable to mango and kiwi, and slightly more than blueberries, but less than grapes. Cherries’ carbohydrate content of 16 grams is higher than that of blueberries, kiwi, or mango, but lower than that of grapes. Their 2.1 grams of fiber is more than what is found in grapes and mangoes, but less than the amount in kiwi or blueberries.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cherries | 63 | 1.1 g | 16 g | 2.1 g | 0.2 g |
| Kiwi | 61 | 1.1 g | 14.7 g | 3 g | 0.52 g |
| Mango | 60 | 0.82 g | 15 g | 1.6 g | 0.38 g |
| Blueberries | 57 | 0.74 g | 14.5 g | 2.4 g | 0.33 g |
| Grapes | 69 | 0.72 g | 18.1 g | 0.9 g | 0.16 g |
Quick answers
How many calories are in a cup of cherries?
A cup of sweet, raw cherries without pits (154 grams) contains 97 calories. A cup with pits (138 grams) has slightly fewer, with 87 calories.
How much sugar is in cherries?
A 100-gram serving of sweet cherries has 12.8 grams of sugar. A cup of pitted cherries contains about 20 grams of sugar, while a single cherry has about 1 gram.
Are cherries a good source of fiber?
Based on FDA guidelines, cherries are not considered a good source of fiber because they provide 8% of the Daily Value per 100g serving. A food must provide at least 10% of the DV to be a ‘good source’. A 100g serving contains 2.1 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cherries fits your situation.
Last updated October 21, 2026