Cherries
Anthocyanin-rich fruit; tart varieties are the ones studied for sleep and muscle recovery.
Nutrition per 100 g
Standardised to 100 g of cherries, raw for fair comparison. Typical serving: 1 cup sweet cherries, raw (154 g) — 97 kcal per 154 g serving.
| Nutrient | Per 100 g | Per serving (154 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 63 kcal | 97 kcal | 100 kcal |
| Protein | 1 g | 1.6 g | 1.6 g |
| Carbohydrate | 16.2 g | 25 g | 25.8 g |
| Fat | 0.2 g | 0.3 g | 0.3 g |
| Fibre | 2.1 g | 3.2 g | 3.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cherries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (154 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 4.6 µg | <1% |
| Vitamin C | 7 mg | 10.8 mg | 8% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0.11 mg | <1% |
| Vitamin K | 2.1 µg | 3.2 µg | 2% |
| Thiamin | 0.027 mg | 0.042 mg | 2% |
| Riboflavin | 0.033 mg | 0.051 mg | 3% |
| Niacin | 0.15 mg | 0.23 mg | <1% |
| Vitamin B6 | 0.049 mg | 0.075 mg | 3% |
| Folate | 4 µg | 6.2 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.2 mg | 0.31 mg | 4% |
| Choline | 6.1 mg | 9.4 mg | 1% |
| Minerals | |||
| Calcium | 13 mg | 20 mg | 1% |
| Iron | 0.36 mg | 0.55 mg | 2% |
| Magnesium | 11 mg | 16.9 mg | 3% |
| Phosphorus | 21 mg | 32.3 mg | 2% |
| Potassium | 222 mg | 342 mg | 5% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.07 mg | 0.11 mg | <1% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.06 mg | 0.092 mg | 7% |
| Manganese | 0.07 mg | 0.11 mg | 3% |
Source: USDA FoodData Central — Cherries, sweet, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cherries?
- Tart cherry concentrate has modest evidence for reducing muscle soreness.
- Small trials link tart cherry with slightly improved sleep duration.
- High in polyphenols relative to most stone fruit.
How to include it
- Eat a bowl chilled as dessert in season.
- Simmer frozen cherries into a compote for yogurt.
- Add to a slow-cooked pork or duck dish for acidity.
Things to consider
- Most sleep and recovery research uses tart Montmorency cherries, not sweet ones.
- Cherry juice concentrate is calorie-dense; treat it as a supplement, not a drink.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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