What are the health benefits of cherries?

You may already love the taste of cherries, but did you know this small fruit packs a big punch when it comes to nutrition? We look at why cherries are good for you.

Cherries are low in calories

Cherries are nutritious 

Cherries may have anti-inflammatory and antioxidant properties 

Cherries may help you sleep better

Are cherries better dried, frozen or juiced?

Adding cherries to your diet

Key points



Fruit and vegetables are an essential part of a [healthy, balanced diet](/healthy-diet/healthy-eating-and-balanced-diet) – they’re rich in vitamins and minerals and can help prevent heart disease, stroke and some cancers.

When it comes to getting your [5 A Day](/eating-fruit-vegetables/family-5-a-day), adding cherries to your diet may provide an extra dose of goodness. 

Cherries have a generous share of nutrients – and some studies (though small, and using large volumes of cherries) suggest cherries may help improve certain health conditions.

Here’s a round-up of some of the potential health benefits of cherries.
## Cherries are low in calories

A cup of pitted, raw cherries contains only 97 calories. Here’s what else you’ll get in that cup:

- 1.63g of protein 
- less than 1g of fat
- about 25g of carbs 
- just over 3g of fibre
- about 20g of natural sugar

![Bowl of porridge with nut butter and cherries](//images.ctfassets.net/iqo3fk8od6t9/6eB1cuWPS7hmv1QzIxjjI4/f8c73dd1073d4c6b63ce545951ce233c/iStock-1254870842__1_.jpg)

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## Cherries are nutritious 

Cherries are also a source of:

- vitamin C
- vitamin B6
- vitamin K
- potassium 
- copper 
- magnesium
- manganese 


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## Cherries may have anti-inflammatory and antioxidant properties 
Cherries are a good source of vitamin C (also known as ascorbic acid), an antioxidant that can help protect our cells and keep them healthy. 

Cherries also contain compounds called polyphenols, which can reduce inflammation and help protect against chronic illnesses like diabetes, heart disease and cancer.


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## Cherries may help you sleep better

Did you know some foods can help you get a good night's sleep? One of these foods is cherries. 

In a small study, people who drank tart cherry juice concentrate for 7 days experienced an increase in levels of melatonin (the ‘sleep hormone’) and reported sleeping for longer and better.
![Person asleep in bed enjoying benefits of cherries](//images.ctfassets.net/iqo3fk8od6t9/688UlmXsRhqPwWcOtiIfqb/b866ba621daf928b6f32a6df765b34a3/Person_asleep.jpg)

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## Are cherries better dried, frozen or juiced?

The good news is that cherries are nutritious, whether you drink them or eat them fresh or dried – the bad news is that frozen and tinned cherries are lower in antioxidants.
## Adding cherries to your diet
There are loads of ways to enjoy cherries, from blitzing them into smoothies to tossing them into fruit salad to snacking on them between meals. Cherries also make a tasty type of ice – just pop them in the freezer and use them to cool your favourite drink instead of ice cubes (don’t forget to eat them when your drink is finished).

If you’re picking your own cherries, make sure the stems are bright green and the cherries are plump and firm to the touch. Wash fresh cherries carefully as the skin can contain pesticides and other contaminants. Don’t chew or swallow cherry pits.
![Person holding crate of cherries from cherry plant](//images.ctfassets.net/iqo3fk8od6t9/9L0D6J6kPelYWDmVMw9NE/c2f755bcaad5c50cf982ff352657b394/Crate_of_cherries.jpg)
## Key points
- cherries are low in calories 
- they’re a good source of fibre, vitamins, minerals and other nutrients
- cherries may have anti-inflammatory and antioxidant properties 
- they may also help you sleep better, thanks to their melatonin content
- eat or drink fresh cherries rather than tinned or frozen, for maximum benefit


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References

Ana Mosciuk

Lee-Anne Spurdens

Dr Ann Nainan

Article information

All of Healthily's articles undergo medical safety checks to verify that the information is medically safe. View more details in our <a href="/safety" target="_blank" rel="noopener noreferrer">safety page</a>, or read our <a href="/legal/editorial-policy-principles" target="_blank" rel="noopener noreferrer">editorial policy</a>.

Person in striped T-shirt eating bowl of cherries

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