📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 50 kcal | 3% | |
| Carbohydrates | 12.2g | 4% | |
| Sugars | 8.5g | — | |
| Glycaemic Index (GI) | 22 — Low | — | |
| Dietary fibre | 1.6g | 6% | |
| Vitamin C | 7.0mg | 8% | |
| Anthocyanins | 82mg | — | |
| Potassium | 222mg | 5% | |
| Melatonin | 0.013mg | — | |
| Quercetin | 2.5mg | — | |
| Vitamin A | 64 IU | 1% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Cherries are one of the few natural food sources of melatonin. Tart cherry juice has been shown in multiple trials to increase sleep time by 25–84 minutes per night.
The anthocyanins in cherries inhibit the same enzymes (COX-1 and COX-2) targeted by ibuprofen — with comparable anti-inflammatory effects in research settings.
Tart cherry consumption significantly reduces exercise-induced muscle damage, soreness and strength loss — particularly valuable for endurance athletes.
Regular cherry consumption has been shown to reduce uric acid levels and cut gout attack frequency by up to 35% when eaten daily.
⚠️ Who should limit or avoid this food
Cherry pits, leaves and stems contain cyanogenic glycosides toxic to dogs. Even a few pits can cause serious harm. Keep all cherry parts away from pets.
Cherries have a moderate GI (22 for tart, up to 63 for sweet). Keep to 1 cup serving and pair with protein.
Cherries contain compounds that may affect warfarin metabolism. Maintain consistent intake and monitor INR if eating regularly.
Cherries are a high-FODMAP food due to excess fructose content. People with IBS should limit to small portions (10–12 cherries max).
🔬 Possible side effects or risks
Excess fructose and sorbitol in cherries can cause bloating and loose stools when eating very large quantities.
Sweet cherries have a higher GI than tart varieties. Eating large bowls on an empty stomach can cause a noticeable blood sugar rise.
The deep red anthocyanin pigments temporarily stain teeth and fingers. Rinse with water after eating.
🛒 How to select fresh cherry
Deep, uniform red-to-almost-black colour indicates full ripeness and maximum anthocyanin content. Avoid pale or mottled cherries — they were picked too early.
Fresh cherries have green, flexible stems firmly attached. Brown, dry or missing stems indicate age — cherries deteriorate rapidly once stems are removed.
Rain or humidity causes cherries to split. Avoid cracked cherries as they mould quickly. Check the entire punnet, not just the top layer.
🧊 Storage tips & shelf life
Cherries deteriorate extremely fast at room temperature. Buy and eat as soon as possible.
DO NOT wash until eating — moisture causes rapid mould. Keep in original punnet or paper bag in fridge.
Remove pits (optional but practical), freeze in single layer on tray then bag. Frozen cherries retain virtually all anthocyanins.
📖 About cherry — complete guide
Cherries are among the most researched fruits for specific therapeutic benefits — their combination of melatonin for sleep, anthocyanins for inflammation, and unique uric acid-lowering compounds gives them a distinctive nutritional profile that goes well beyond general antioxidant benefits. Australian cherries from the cool climate regions of NSW, QLD and SA are considered among the finest in the world.
The anti-inflammatory properties of cherries are among the best-documented in fruit nutrition research. The anthocyanins cyanidin and delphinidin in cherries directly inhibit COX-1 and COX-2 enzymes — the same enzymes targeted by ibuprofen and aspirin. A 2010 study found that eating 45 bing cherries reduced CRP (C-reactive protein, a key inflammation marker) by 25% in just 28 days. This mechanism underlies both the exercise recovery and gout prevention benefits that have made cherry supplementation popular among elite athletes.