How Many Calories in Cherries? Nutrition Facts & Macros
A cup of cherries with pits (138g) has 87 calories
Protein 1.5g · Carbs 22.1g · Fat 0.3g
Sweet cherries are a delicious summer fruit with 63 kcal per 100g — moderate in calories but higher in sugar (12.82g) than most berries. With 13.91g net carbs per 100g, they're NOT ideal for keto, but they bring unique benefits: cherries are one of the few natural food sources of melatonin, which may improve sleep quality. They're also rich in anthocyanins — powerful anti-inflammatory compounds that may reduce post-exercise muscle soreness. At 82% water with good potassium (222 mg), cherries are hydrating and heart-friendly. Here's everything you need to know about cherry calories and macros, based on USDA data.
264 kJ · per 100g · Water: 82.25 g
Calorie Calculator: Cherries
138 g Cherries contains 87 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup with pits (138 g) | 87 kcal | 1.5g | 22.1g | 0.3g |
| 1 cherry (8 g) | 5 kcal | 0.1g | 1.3g | 0g |
| 100 grams | 63 kcal | 1.1g | 16g | 0.2g |
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Cherries — Nutrition Facts
| Cherries | per 100g |
|---|---|
| Calories | 63 kcal |
| Protein | 1.06 g |
| Fat | 0.2 g |
| Carbs | 16.01 g |
| Fiber | 2.1 g |
| Sugar | 12.82 g |
| Sodium | 0 mg |
| Potassium | 222 mg |
| Magnesium | 11 mg |
| Phosphorus | 21 mg |
| Vitamin C | 7 mg |
| Vitamin B6 | 0.049 mg |
| Folate | 4 mcg |
| Manganese | 0.07 mg |
| Water | 82.25 g |
Source: USDA FoodData Central (FDC ID: 171719) · Data verified April 2026
Variations
Fresh sweet cherries (raw)
63 kcal per 100g. Fresh sweet cherries (Bing, Rainier) at their natural state. Rich in anthocyanins and natural melatonin. Higher sugar (12.82g) than berries but 82% water keeps them hydrating. Good potassium (222 mg). Best eaten fresh in season — look for firm, glossy cherries with green stems.
Sour/tart cherries (raw)
Approximately 50 kcal per 100g — lower in calories and sugar than sweet cherries. Higher in melatonin, making them popular for sleep support. Typically too tart to eat fresh — used for pies, jams, and juice. Tart cherry juice is widely studied for post-exercise recovery and sleep improvement. Better for keto than sweet cherries but still not ideal.
Maraschino cherries (in syrup)
Approximately 165 kcal per 100g — nearly triple the calories of fresh cherries due to sugar syrup soaking. Extremely high sugar content makes them absolutely NOT suitable for keto or weight loss. Used as cocktail garnish and dessert topping. Virtually no nutritional benefit compared to fresh cherries — the processing destroys most vitamins and antioxidants. Always choose fresh or frozen cherries instead.
Dietary Perspectives
For Weight Loss
Moderate at 63 kcal per 100g. A cup with pits (138g) has 87 kcal. Higher sugar (12.82g) than berries but still reasonable for a fruit. 82% water keeps them hydrating. The natural sweetness satisfies cravings without reaching for processed sweets. Eat fresh, avoid dried cherries (higher calorie density) and maraschino (sugar-soaked). Portion control matters — it's easy to overeat cherries since they're so snackable.
For Athletic Performance
Anthocyanins in cherries may reduce post-exercise muscle soreness — studies on tart cherry juice show faster recovery after marathon running and strength training. Good potassium (222 mg per 100g) supports muscle function and electrolyte balance. Natural melatonin supports recovery sleep — crucial for athletic performance. Quick carbs (16g per 100g) make cherries a decent pre-workout snack. Tart cherry juice is popular among marathon runners and cyclists for recovery.
For Keto
NOT recommended for keto — 13.91g net carbs per 100g is too high. Even 10 cherries (~80g) give you about 11g net carbs, eating up over half a typical 20g daily keto limit. Far worse than blackberries (4.3g), raspberries (5.4g), or strawberries (5.7g net carbs per 100g). If you absolutely must have cherries, limit to 3-5 cherries (24-40g) as a rare treat — that's 3-6g net carbs. Berries are the better keto fruit choice, period.
Frequently Asked Questions
How many calories are in cherries?
A cup of cherries with pits (138g) contains approximately 87 calories. Per 100g, raw sweet cherries have 63 calories. A single cherry (8g) has about 5 calories. Cherries have moderate calories compared to other fruits — more than strawberries (32 kcal) and blackberries (43 kcal), similar to blueberries (57 kcal), but less than bananas (89 kcal) per 100g.
Are cherries keto-friendly?
NOT ideal for keto — cherries have 13.91g net carbs per 100g (16.01g carbs minus 2.1g fiber), which is quite high. Even 10 cherries (~80g) give you about 11g net carbs — a significant chunk of a typical 20-25g daily keto limit. Berries are much better keto fruit choices: blackberries (4.3g net carbs), raspberries (5.4g), strawberries (5.7g). If you really want cherries on keto, limit to 3-5 cherries (24-40g) as an occasional treat.
Do cherries help with sleep?
Yes — cherries, especially tart/sour varieties, are one of the few natural food sources of melatonin, the hormone that regulates sleep. Studies show tart cherry juice may improve sleep duration and quality. Sweet cherries also contain melatonin, though in smaller amounts. Eating a handful of cherries in the evening or drinking tart cherry juice before bed may support better sleep naturally.
Do cherries help with muscle recovery?
Anthocyanins in cherries — the pigments giving them their deep red color — have anti-inflammatory properties that may reduce exercise-induced muscle soreness. Multiple studies on tart cherry juice show faster recovery and less pain after marathon running and strength training. While sweet cherries also contain anthocyanins, tart/sour cherry juice has been studied more extensively for athletic recovery.
What's the difference between sweet and sour cherries?
Sweet cherries (Bing, Rainier): 63 kcal per 100g, 12.82g sugar, eaten fresh as a snack. Sour/tart cherries (Morello, Montmorency): about 50 kcal per 100g, less sugar, higher melatonin content, typically used for cooking, baking, and juice. For sleep and recovery benefits, tart cherries are superior. For fresh eating, sweet cherries are the standard choice.
How to store cherries?
Store unwashed cherries in the fridge — they'll last 5-7 days. Don't remove stems until you're ready to eat them, as stems help preserve freshness. Keep them dry — moisture speeds up spoilage. For longer storage, pit the cherries and freeze them on a baking sheet, then transfer to a freezer bag. Frozen pitted cherries keep for months and are great for smoothies and baking.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cherries | 63 | 1.06g | 16.01g | 0.2g |
| Strawberries | 32 | 0.67g | 7.68g | 0.3g |
| Blueberries | 57 | 0.74g | 14.49g | 0.33g |
| Raspberries | 52 | 1.2g | 11.94g | 0.65g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
per 100g
Compare to other fruits on calories, sugar, net carbs. Per 100g, cherries have 63 kcal with 13.91g net carbs and 12.82g sugar — significantly higher than blackberries (43 kcal, 4.3g net carbs), raspberries (52 kcal, 5.4g), and strawberries (32 kcal, 5.7g). Similar calories to blueberries (57 kcal) but more sugar. Less than bananas (89 kcal, 22.84g carbs). Cherries stand out for melatonin and anthocyanins, not for low carbs.
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