scored 70/100
Also known as sweet cherries, tart cherries, bing cherries
Cherries are small stone fruits rich in anthocyanins and other polyphenols, providing natural anti-inflammatory compounds with minimal calories and moderate carbohydrate content.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 70.
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.
Anthocyanins inhibit inflammatory pathways (NF-κB signaling) and reduce production of pro-inflammatory cytokines like TNF-α and IL-6
Cherries contain natural melatonin (0.135 mcg/g) that synchronizes sleep-wake cycles and tart cherry concentrate increases circulating melatonin levels
Anthocyanins reduce exercise-induced muscle damage and oxidative stress; polyphenols accelerate glycogen repletion when consumed with carbohydrates
High potassium content supports vasodilation; anthocyanins improve endothelial function and reduce arterial stiffness
Anthocyanins and phenolic acids scavenge free radicals and upregulate endogenous antioxidant enzymes like SOD and catalase
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
Breaks a fast
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.
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.
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.
Cherries scores 70/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Copper, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 140 g serving, cherries is highest in Vitamin C (~16% DV), Copper (~11% DV).
Not really. A 140 g serving has about 22.6 g of net carbs (22.6 g total minus 0 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients cherries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.