Dark Sweet Cherry: Calories, Nutrition and Health Benefits
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Perplexity Hasegawa's 2026 Flavor of the Year, dark sweet cherries pack powerful anthocyanins and natural sweetness into just 63 calories per 100g.
Quick Nutrition Facts
Per 1 Cup Dark Sweet Cherries (138g)
| Nutrient | Amount |
|---|---|
| Calories | 87 kcal |
| Protein | 1.5g |
| Carbohydrates | 22g |
| Fiber | 2.9g |
| Sugars | 17.7g |
| Fat | 0.3g |
| Potassium | 306mg |
| Vitamin C | 9.7mg |
| Vitamin A | 88 IU |
| Anthocyanins | ~70mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Dark sweet cherries are among the richest fruit sources of anthocyanins, the pigments responsible for their deep red color. These compounds have been shown to reduce blood pressure and inflammation in clinical trials. A cup of cherries also provides a natural source of melatonin for better sleep.
Myth Busters
MYTH #1: Cherries Are Too High in Sugar for a Diet
TRUTH: A cup of dark sweet cherries has only 87 calories and 17.7g of natural sugars packaged with 2.9g fiber and powerful antioxidants. Their low glycemic index (22) means minimal blood sugar impact compared to most fruits.
MYTH #2: Only Tart Cherries Have Health Benefits
TRUTH: Dark sweet cherries contain similar anthocyanin levels and anti-inflammatory properties as tart cherries. Both varieties reduce inflammation markers, though tart cherries have more research on exercise recovery specifically.
MYTH #3: Eating Cherries Before Bed Disrupts Sleep
TRUTH: The opposite is true. Cherries are a natural source of melatonin. Studies show cherry consumption increases melatonin levels and improves sleep duration and quality in healthy adults.
MYTH #4: Cherry Juice Is Just as Good as Whole Cherries
TRUTH: Whole cherries provide 2.9g fiber per cup that juice lacks. The fiber slows sugar absorption, provides gut benefits, and promotes fullness. Juice concentrates sugars without the same satiety.
MYTH #5: Cherries Cause Kidney Stones
TRUTH: There is no evidence linking cherries to kidney stones. In fact, cherries may help reduce uric acid levels, which can lower the risk of certain types of stones and gout attacks.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 63 cal/100g, 2.9g fiber per cup promotes fullness. Low energy density makes them ideal for volume eating. |
| Muscle Gain |  | Good post-workout carbs, anthocyanins reduce exercise-induced inflammation and aid recovery. Pair with protein source. |
| Diabetes Management | | Low GI (22), anthocyanins may improve insulin sensitivity. Limit to half cup, pair with protein or healthy fat. |
| PCOS Management | | Low glycemic impact, anti-inflammatory anthocyanins support hormonal balance. Limit to 1/2 cup daily. |
| Pregnancy Nutrition | | Vitamin C (9.7mg/cup) aids iron absorption, potassium supports healthy blood pressure during pregnancy. Natural melatonin helps sleep. |
| Viral/Flu Recovery | | Anti-inflammatory anthocyanins, vitamin C for immunity, easy to digest, natural hydration. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Dark Sweet Cherry
Understanding how dark sweet cherries affect your blood glucose can help you make informed decisions about when and how to eat them.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing cherries with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- 🥜 Almond butter or mixed nuts - Adds healthy fats and protein
- 🧀 Cottage cheese or Greek yogurt - Provides protein and probiotics
- 🥥 Dark chocolate (70%+) - Antioxidant-rich pairing with healthy fats
- 🌰 A handful of walnuts - Omega-3 fatty acids and fiber
This combination not only reduces the glucose spike but also extends energy release, keeping you fuller for longer.
Cultural Significance
Dark sweet cherries have a rich history spanning thousands of years, with cultivation originating in the region around the Black Sea and Caspian Sea.
In India:
- Cherry cultivation centered in Kashmir, Himachal Pradesh, and Uttarakhand
- Kashmiri cherries (Gilas) are celebrated as a seasonal delicacy during May-June
- Used in traditional Unani medicine for blood purification and liver health
- Increasingly popular in urban markets as a premium fruit
Global Impact:
- Named 2026 Flavor of the Year by Hasegawa, highlighting growing consumer demand
- Turkey, USA, and Chile are the top producers globally
- Cherry blossom season (Sakura) holds deep cultural significance in Japan
- Traditional European remedy for gout and arthritis for centuries
Compare & Substitute
Dark Sweet Cherry vs Similar Fruits (Per 100g)
| Nutrient | 🍒 Dark Sweet Cherry | 🫐 Blueberry | 🍓 Strawberry | 🍇 Red Grape |
|---|---|---|---|---|
| Calories | 63 kcal | 57 kcal | 32 kcal | 69 kcal |
| Carbs | 16g | 14.5g | 7.7g | 18.1g |
| Fiber | 2.1g | 2.4g | 2g | 0.9g |
| Protein | 1.1g | 0.7g | 0.7g | 0.7g |
| Fat | 0.2g | 0.3g | 0.3g | 0.2g |
| Potassium | 222mg | 77mg | 153mg | 191mg |
| Sugar | 12.8g | 10g | 4.9g | 15.5g |
| Vitamin C | 7mg | 9.7mg | 58.8mg | 3.2mg |
| Best For | Anti-inflammation, sleep | Brain health, antioxidants | Low-calorie snacking, vitamin C | Quick energy, resveratrol |
Frequently Asked Questions
Are dark sweet cherries good for weight loss?
Yes, dark sweet cherries support weight loss with only 87 calories per cup and 2.9g fiber that promotes satiety. Their natural sweetness satisfies cravings without processed sugars.
Best practices: Eat fresh as a snack, limit to 1-1.5 cups daily, pair with protein (cottage cheese, nuts), and choose whole cherries over juice to retain fiber.
Can diabetics eat dark sweet cherries?
Diabetics can eat dark sweet cherries in moderation. With a low glycemic index of 22, they cause minimal blood sugar spikes compared to most fruits.
Tips for diabetics:
- Limit to half a cup (about 10-12 cherries)
- Pair with protein or healthy fat
- Best timing: as part of a balanced meal, not alone on empty stomach
- Monitor blood sugar 2 hours after eating
Anthocyanins in cherries may also improve insulin sensitivity. Always consult your healthcare provider.
How many calories are in dark sweet cherries?
Dark sweet cherries contain 63 calories per 100g and 87 calories per cup (138g). They are a low-calorie fruit choice that provides substantial antioxidants, fiber, and vitamins relative to their calorie content.
What are the main health benefits of dark sweet cherries?
Key Benefits:
- Anti-Inflammatory: Anthocyanins reduce inflammation markers and joint pain
- Blood Pressure: Potassium and polyphenols support cardiovascular health
- Sleep Quality: Natural melatonin content improves sleep duration
- Gout Relief: May reduce uric acid levels and gout flare-ups by 35%
- Immune Support: Vitamin C and antioxidants strengthen immunity
- Exercise Recovery: Reduces muscle soreness and speeds post-workout recovery
Do dark sweet cherries help with sleep?
Yes, cherries are one of the few natural food sources of melatonin. Research shows that cherry consumption increases melatonin levels, improving total sleep time and sleep efficiency in healthy adults.
Best practice: Eat a cup of cherries or drink tart cherry juice about 1-2 hours before bedtime for optimal sleep benefits.
Are dark sweet cherries good for gout?
Research shows cherry intake is associated with a 35% reduction in gout episodes. Cherries help lower uric acid levels through their anthocyanin and vitamin C content. Eating 10-12 cherries daily or drinking cherry juice concentrate may help prevent gout flare-ups.
Track your meals with NutriScan app to see how dark sweet cherries fit your personal nutrition goals.
