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.
JointAntioxidantSleepMuscleBlood PressureHeart
Nutrition per ~140 g · 1 medium piece
Form
99kcal
Protein1.5 g
Carbs22.6 g
Fat0.3 g
Fiber0 g
Vitamins
Vitamin C14.5 mg16%
Pantothenic Acid0.28 mg6%
Vitamin B668.4 mcg4%
Riboflavin46.2 mcg4%
Thiamin37.8 mcg3%
Vitamin K2.9 mcg2%
Folate5.6 mcg1%
Niacin0.22 mg1%
Vitamin E98 mcg1%
Vitamin A4.2 mcg0%
Minerals & other
Copper97.0 mcg11%
Potassium321 mg7%
Manganese0.10 mg4%
Magnesium17.0 mg4%
Phosphorus32.5 mg3%
Choline8.5 mg2%
Calcium17.2 mg1%
Zinc90.3 mcg1%
Iron0.15 mg1%
Saturated Fat0.053 g—
Monounsaturated Fat0.066 g—
Polyunsaturated Fat0.073 g—
Bioactives estimated
Anthocyanins~280 mg
Polyphenols~210 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density19.3/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality4.4/15How much protein it delivers, by absolute grams and per calorie.
Bioactives13.0/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber5.9/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact9.0/10Low sugar with a high fiber-to-carb ratio scores best.
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 72.
MethylationAntioxidantATP / MitoBoneCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 painstrong
Anthocyanins 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 regulationmoderate
Cherries 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 sorenessmoderate
Anthocyanins reduce exercise-induced muscle damage and oxidative stress; polyphenols accelerate glycogen repletion when consumed with carbohydrates
Improved cardiovascular health and blood pressure regulationmoderate
High potassium content supports vasodilation; anthocyanins improve endothelial function and reduce arterial stiffness
Antioxidant protection against cellular agingstrong
Anthocyanins and phenolic acids scavenge free radicals and upregulate endogenous antioxidant enzymes like SOD and catalase
Pairs 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
In the kitchen
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
When to eat it post 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
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.