One cup of pitted black cherries (about 138 grams) contains approximately 87 calories. This serving also provides about 22 grams of carbohydrates, 18 grams of sugar, and nearly 3 grams of fiber. Black cherries are a nutrient-dense fruit with a relatively low calorie count, making them a smart choice for a sweet snack.
How Many Calories In Black Cherries Nutrition Facts?
A standard one-cup serving of raw black cherries with pits removed delivers 87 calories. That same amount provides 22 grams of carbohydrates, 1.5 grams of protein, and less than half a gram of fat. The calorie count is similar to that of other sweet cherry varieties. If you measure by weight, 100 grams of black cherries (about 15 to 20 cherries) gives you 63 calories.
Black cherries are naturally sweet, with about 18 grams of sugar per cup. This sugar is mostly fructose and glucose, the same sugars found in many fruits. The fiber content — roughly 3 grams per cup — helps slow down how quickly your body absorbs that sugar. For comparison, a medium banana has about 105 calories and 14 grams of sugar, so black cherries are a lighter option if you watch your calorie intake.
Black Cherries Nutrition Facts: What Else Is in the Fruit?
Beyond calories and sugar, black cherries offer several important nutrients. One cup provides about 10 milligrams of vitamin C, or roughly 11% of the daily recommended intake for adults. You also get 260 milligrams of potassium, which supports healthy blood pressure and muscle function. Cherries are one of the few natural food sources of melatonin, a hormone that helps regulate sleep.
Black cherries are rich in plant compounds called anthocyanins — the pigments that give them their dark red color. These compounds act as antioxidants. Some research suggests that diets high in anthocyanins may reduce inflammation and lower the risk of chronic diseases. However, no single food can prevent or treat any condition on its own. The evidence for cherry-specific benefits is strongest for exercise recovery and gout attacks, but most studies are small and results vary.
- Vitamin C: 10 mg per cup (11% DV)
- Potassium: 260 mg per cup (6% DV)
- Fiber: 2.9 g per cup (10% DV)
- Vitamin A: 64 IU per cup
- Melatonin: naturally occurring, about 0.1–0.2 mcg per gram of cherry
Are Black Cherries High in Sugar?
By fruit standards, black cherries are moderately high in sugar. One cup has about 18 grams of sugar. That is more than a cup of strawberries (7 grams) or raspberries (5 grams) but less than grapes (23 grams) or a medium banana (14 grams — and bananas are typically eaten whole). The sugar in whole fruit comes with fiber, water, and nutrients. That is very different from added sugar in processed foods.
For someone with diabetes or prediabetes, cherries are still a reasonable choice when eaten in sensible portions. A half-cup serving (about 10 cherries) has roughly 9 grams of sugar and 43 calories. The fiber and polyphenols in cherries may blunt the blood sugar spike compared to sugary drinks or refined snacks. As always, individual responses vary, so checking your own blood sugar after eating cherries is the best way to know.
Do Black Cherries Have Any Unique Health Benefits?
The most well-studied areas for cherries — including black cherries — are exercise recovery and gout. Research published in the Journal of the International Society of Sports Nutrition found that tart cherry juice reduced muscle soreness after strenuous exercise. Less research has been done specifically on black sweet cherries, but they contain similar anti-inflammatory compounds. For gout, some small studies show that eating cherries or drinking cherry juice may lower uric acid levels and reduce the risk of gout attacks. The evidence is promising but not definitive — large clinical trials are lacking.
Cherries also contain melatonin, which may help with sleep quality when eaten close to bedtime. The amount of melatonin in cherries is small, though, and it is not a substitute for good sleep hygiene. If you eat cherries regularly, you might notice a small benefit, but do not expect dramatic changes.
How Do Black Cherries Compare to Other Cherries?
There are two main types of cherries: sweet and tart. Black cherries are a variety of sweet cherry. Tart cherries, like Montmorency, are more sour and typically eaten dried or as juice. Here is a quick comparison per cup (pitted):
| Nutrient | Black (Sweet) Cherries | Tart Cherries |
|---|---|---|
| Calories | 87 | 77 |
| Carbohydrates | 22 g | 19 g |
| Sugar | 18 g | 13 g |
| Fiber | 2.9 g | 2.5 g |
| Vitamin C | 10 mg | 10 mg |
Tart cherries are slightly lower in sugar and calories. They also have a higher concentration of certain antioxidants, which is why most research on cherry health benefits uses tart cherries. Black cherries are still healthy — they just taste sweeter and have a bit more sugar.
Can Black Cherries Help With Weight Loss?
Black cherries are low in calories and high in water and fiber, which can help you feel full. A cup of cherries makes a satisfying snack for under 90 calories. Swapping a sugary processed snack for cherries is a clear win for weight management. But no single food causes weight loss. The overall pattern of your diet matters far more than any individual fruit.
One potential downside: it is easy to overeat dried cherries, which have concentrated sugar and calories. A quarter cup of dried black cherries has about 120 calories and 24 grams of sugar — much more than fresh. Stick with fresh or frozen cherries for the best calorie-to-satiety ratio.
How to Include Black Cherries in a Healthy Diet
Fresh black cherries are in season from late spring through summer. Frozen cherries (unsweetened) are available year-round and retain most of their nutrients. You can eat them raw as a snack, add them to yogurt or oatmeal, or blend them into smoothies. Cooking cherries slightly reduces the vitamin C content but does not change the calorie count or fiber.
If you buy canned cherries, look for those packed in water or their own juice, not heavy syrup. Canned cherries in syrup can have double the sugar per serving. Also avoid cherry juice with added sugar — check the label for “no added sugar” or “100% juice.” A glass of pure tart cherry juice has about 120 calories and 28 grams of sugar per 8 ounces, similar to many fruit juices.
Frequently Asked Questions
How many black cherries can I eat a day?
A serving of about one cup (roughly 20 cherries) is a reasonable daily amount for most people. That provides 87 calories and a good mix of nutrients without overdoing sugar.
Are black cherries good for diabetics?
Yes, in moderation. One cup has 18 grams of sugar, but the fiber and polyphenols help slow sugar absorption. A half-cup serving is a safer choice if you need to limit carbohydrates.
Do black cherries have more calories than blueberries?
No. One cup of black cherries has 87 calories, while one cup of blueberries has about 84 calories. They are very close in calorie content, though cherries have more sugar.
Can you lose weight by eating black cherries?
Eating black cherries as a replacement for higher-calorie sweets can support weight loss, but they are not a magic food. A healthy overall diet matters more than any single fruit.
