Nutrition for Cherries

Calories, Protein, Vitamins and More


image of cherries source

Cherries Nutrition Summary

One cup of cherries (138 grams or 0.3 lb) contains 87 calories and 1.5 grams of protein. Cherries consists of 82% water, 16% carbohydrates, 1% protein, and less than 1% of fat.

Cherries are an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of Vitamin C.

In one cup of cherries:

  • Calories: 87
  • Protein: 1.5 g
  • Sugar: 17.7 g
  • Dietary fiber: 2.9 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
There is no significant amounts of cholesterol or sodium in cherries.

See the Cherries Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cherries, sweet, raw.

Calories in Cherries

Cherries have 87 calories per cup or 63 calories for every 100 grams. Most of its calories are from carbohydrates.

91 percent of calories in cherries are from carbohydrates, 6% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 91% of the calories in cherries are from carbohydrates. The carbs in cherries are mostly in the form of dietary fiber and sugar (14% and 86%). A great high-fiber food, a single cup of cherries contains 12% of recommended daily values or 2.9 grams of dietary fiber.

  • Dietary fiber: 2.9 g
  • Sugar: 17.7 g
There is no significant amounts of starch in cherries.

Calories from Fat

A small portion, or 3% the calories in cherries are from fat. Cherries are very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in cherries are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol in cherries.

Calories Similar to Cherries

Some other fruits or fruit juices with similar calories to cherries by weight:

Protein in Cherries

One cup of cherries has 1.5 grams of protein or about 3% of daily recommended intake. Cherries are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.46 g
  • Threonine: 0.03 g
  • Isoleucine: 0.03 g
  • Leucine: 0.04 g
  • Lysine: 0.04 g
  • Phenylalanine: 0.03 g
  • Valine: 0.03 g
There is no significant amounts of tryptophan, methionine or histidine in cherries.

Protein Similar to Cherries

Some other fruits or fruit juices with similar amounts of protein to cherries by weight:

Vitamins and Minerals in Cherries

An good source of nutrients, cherries contain abundant amounts of potassium. In fact, a single cup of cherries contains 13% of recommended daily values or 306.4 mg of potassium.

Vitamins in cherries (1 cup):
  • Vitamin a: 4.1 ug
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 9.7 mg
  • Vitamin e: 0.1 mg
  • Folate: 5.5 ug
  • Vitamin k: 2.9 ug
Minerals in cherries (1 cup):
  • Calcium: 17.9 mg
  • Potassium: 306.4 mg
  • Iron: 0.5 mg
  • Magnesium: 15.2 mg
  • Zinc: 0.1 mg
  • Phosphorus: 29 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 8.4 mg
There is no significant amounts of selenium, thiamin, riboflavin, pantothenic acid or vitamin b12 in cherries.

Similar to Cherries for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to cherries:

Flavonoids and Carotenoids in Cherries [3]

Cherries contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids kaempferol and quercetin. In one cup of cherries:

  • beta-carotene: 52 ug
  • lutein + zeaxanthin: 117 ug
  • kaempferol: 0.33 mg
  • Quercetin: 3.16 mg

Cherries Nutrition Chart

Cherries:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cherries in Cooking

Cherries are in the top 10% of most popular ingredients for recipes. Cherries can be consumed raw and is often pitted or chopped before cooking or serving. Most recipes call for one or two cups of cherries.

Friends and Relatives of Cherries

Foods commonly cooked with cherries: Other similar relatives:


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