Cherry Nutrition Facts And Health Benefits

Cherries are super water-rich fruit as it has 86% water, making them low-calorie fruit. It has lots of health benefits; let's check it.

Cherries are mostly produced in Turkey (statics from 2020). The cherry's scientific name is 'Prunus'. It is used commercially for making jams and jellies.

Cherry Nutrition Facts

Here below table shows the cherry nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 50

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3mg 1%
Total Carbohydrate 12g 4%
Dietary Fiber 2g 8%
Sugars 8g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of cherries have 50 Kcals, 0 grams of fat, 12 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol in the cherries. It holds 3 mg of sodium.


100 grams of cherries have 50 Kcals(209 kJ). It is low-calorie food because it includes 86% water. Most of the calories come from carbohydrates.

100 grams of cherries hold 12 grams of carbohydrates, 2 grams of fiber, and 8 grams of natural sugar. In 100 grams of cherries, Net carbs(Total Carbs-Fiber) should be 10 grams.

Cherry doesn't contain fat(or contains less than 0.5g).

100 grams of cherries contain 1 gram of protein.

Glycemic Index:

The glycemic index of cherries is 20. It holds a low glycemic index.

Vitamins And Minerals In Cherries





Vitamin C

10 mg


16 mg

Vitamin A

64 mcg


15 mg

Vitamin E

0.07 mg


173 mg

Vitamin K

2.1 mcg


0.32 mg

Vitamin B1

0.03 mg


9 mg

Vitamin B2

0.04 mg


0.1 mg

Vitamin B3

0.4 mg


0.104 mg

Vitamin B6

0.044 mg


0.112 mg

Vitamin B9

8 mcg

100 grams of cherries can have Vitamin C(11%), Vitamin A(7%), Vitamin E(1%) and Vitamin K(2%) of your RDA(Recommended Dietary Allowances).

Vitamin C improves immunity; Vitamin A helps your heart, lungs, and other organs to work properly; Vitamin E preserves healthy skin and eyes; and Vitamin K is necessary for blood clotting and healthy bones.

Cherries also have an adequate amount of B vitamins. 100 grams of cherries can have Vitamin B1(thiamin) 3%, Vitamin B2(riboflavin) 3%, Vitamin B3(niacin) 3%, Vitamin B6 (pyridoxine) 3%, and Vitamin B9(folate) 2% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of cherries have Calcium 1%, Phosphorus 0%, Potassium 9%, Iron 2%, Magnesium 2%, Zinc 1%, Copper 12%, and Manganese 5% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus plays an essential role in inventing DNA and RNA; Potassium controls fluid balance; Iron lowers tiredness and fatigue; Magnesium maintains muscle, nerve function, and energy production.

Zinc plays a significant role in building proteins; Copper makes red blood cells; Manganese supports the body in creating connective tissue, bones, and blood clotting factors.

Cherries Benefits

Benefits of cherries for the skin:

Cherries have a good amount of Vitamin C, A, and E. Vitamin C reduces skin aging, acne, and pimples. Vitamin A necessary for the growth of healthy skin. Vitamin E protects the skin from skin radicals.

Cherries benefits for weight loss:

Low-calorie foods help a lot in the weight loss or fat loss process. Cherries hold very low calories. 100 grams of cherries has just 50 Kcals. It contains essential vitamins and minerals that can help to build muscles.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

Are cherries good for weight loss?

Yes, cherries help in weight loss a lot. It's loaded with vitamins and minerals and contains a few calories.

Is cherry good for the skin?

Cherries hold a good amount of Vitamin C, A, and E. They nourish your skin and make it healthy.

Is Cherry cold or warm?

As per Ayurveda, the cherry holds cooling nature.

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