Cherries
Cherries are small stone fruits rich in anthocyanins and other polyphenols, providing natural anti-inflammatory compounds with minimal calories and moderate carbohydrate content.
Variants (5)
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C14.5 mg16% DV
- Copper0.10 mg11% DV
- Potassium321.4 mg7% DV
- Manganese0.10 mg4% DV
- Magnesium17.0 mg4% DV
- Phosphorus32.5 mg3% DV
- Calcium17.2 mg1% DV
- Zinc0.09 mg<1% DV
- Iron0.15 mg<1% DV
- Anthocyanins~280 mg
- Polyphenols~210 mg
Score · 57/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C12% DV
- Copper11% DV
- Potassium5% DV
- Manganese3% DV
- Magnesium3% DV
Overview
Cherries, particularly tart varieties, have been cultivated for thousands of years across Asia, Europe, and North America. These fruits are nutritional powerhouses for longevity due to their exceptionally high anthocyanin content—the pigments responsible for their deep red and purple hues. Unlike many fruits, cherries deliver concentrated phytochemical benefits in small servings. The potassium content (230mg per 100g) supports cardiovascular health, while the natural sugars come packaged with polyphenols that slow glucose absorption. Sweet cherries contain slightly higher sugar but similar polyphenol profiles to tart varieties. The bioactive compounds in cherries—particularly cyanidin-3-glucoside and other anthocyanins—have demonstrated effects on inflammation markers, sleep quality, and exercise recovery in human studies. Cherries are unique among fruits for their melatonin content, which naturally regulates circadian rhythm. Fresh cherry season is brief (May-August in Northern Hemisphere), making frozen cherries an excellent year-round option that maintains polyphenol stability. The fiber content listed as 0.0g in standard databases is underreported; actual soluble and insoluble fiber is approximately 2g per 100g fresh cherries.
Health Benefits (5)
- Reduced inflammation and joint painstrongAnthocyanins inhibit inflammatory pathways (NF-κB signaling) and reduce production of pro-inflammatory cytokines like TNF-α and IL-6
- Improved sleep quality and circadian rhythm regulationmoderateCherries contain natural melatonin (0.135 mcg/g) that synchronizes sleep-wake cycles and tart cherry concentrate increases circulating melatonin levels
- Enhanced post-exercise recovery and reduced muscle sorenessmoderateAnthocyanins reduce exercise-induced muscle damage and oxidative stress; polyphenols accelerate glycogen repletion when consumed with carbohydrates
- Improved cardiovascular health and blood pressure regulationmoderateHigh potassium content supports vasodilation; anthocyanins improve endothelial function and reduce arterial stiffness
- Antioxidant protection against cellular agingstrongAnthocyanins and phenolic acids scavenge free radicals and upregulate endogenous antioxidant enzymes like SOD and catalase
Food Pairings
- ·Pair with almonds or walnuts because the fat enhances anthocyanin absorption and the vitamin E works synergistically with polyphenols for antioxidant protection
- ·Combine with Greek yogurt or cottage cheese because the protein slows carbohydrate absorption, stabilizing blood sugar while anthocyanins improve insulin sensitivity
- ·Mix with dark chocolate (70%+ cacao) because both are anthocyanin-rich and their polyphenol profiles are complementary for anti-inflammatory effects
- ·Pair with green tea because both contain catechins and anthocyanins that work additively to enhance antioxidant capacity and promote cellular longevity
Practical Tips
- ·Choose tart/sour cherries (Montmorency variety) over sweet cherries when possible—they contain 50% more anthocyanins per serving despite similar appearance
- ·Freeze fresh cherries whole in single-layer portions; frozen cherries retain 85-90% of anthocyanins and are available year-round, making consistency easier
- ·Consume cherries with the skin—the vast majority of anthocyanins concentrate in the skin and outer flesh, not the pit or inner fruit
- ·Limit to 1 cup (150g) fresh or 1/4 cup dried per serving to manage natural sugar intake while maintaining anthocyanin benefits; pair with protein to minimize glycemic impact
- ·For sleep support, consume tart cherry juice (8-12 oz) or fresh cherries 1-2 hours before bed; the melatonin and polyphenols work synergistically to improve sleep latency
Optimal Timing
Post-exercise consumption optimizes recovery by delivering anthocyanins when inflammation is elevated, while carbohydrates in cherries (plus protein pairing) replenish glycogen; alternatively consume 1-2 hours before sleep for melatonin and sleep-enhancing effects
Cherries contain sufficient natural sugars (12-16g per 100g) to break a fast. Morning consumption is acceptable but post-workout or evening timing offers more targeted physiological benefits.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower cherries is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about cherries
What is cherries?
Cherries is classified as a stone fruit (fruit). Cherries are small stone fruits rich in anthocyanins and other polyphenols, providing natural anti-inflammatory compounds with minimal calories and moderate carbohydrate content.
Is cherries healthy?
Cherries scores 57/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin C, Copper, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cherries high in protein?
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is cherries high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in cherries?
In a 140 g serving, cherries is highest in Vitamin C (~16% DV), Copper (~11% DV).
Is cherries keto-friendly?
Not really. A 140 g serving has about 22.6 g of net carbs (22.6 g total minus 0 g fiber).
When is the best time to eat cherries?
Best after a workout. Post-exercise consumption optimizes recovery by delivering anthocyanins when inflammation is elevated, while carbohydrates in cherries (plus protein pairing) replenish glycogen; alternatively consume 1-2 hours before sleep for melatonin and sleep-enhancing effects
How much cherries should I eat?
A typical serving is around 140 g (~99 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cherries alongside several other fruit sources.
What pairs well with cherries?
Cherries pairs nicely with: Pair with almonds or walnuts because the fat enhances anthocyanin absorption and the vitamin E works synergistically with polyphenols for antioxidant protection; Combine with Greek yogurt or cottage cheese because the protein slows carbohydrate absorption, stabilizing blood sugar while anthocyanins improve insulin sensitivity; Mix with dark chocolate (70%+ cacao) because both are anthocyanin-rich and their polyphenol profiles are complementary for anti-inflammatory effects; Pair with green tea because both contain catechins and anthocyanins that work additively to enhance antioxidant capacity and promote cellular longevity.
Supplements that mirror Cherries's nutrient profile
Encyclopedia entries that supply the same signature nutrients cherries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cherries
These are the nutrients cherriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.