Group · Fruit
Cherries
The cherry is the small, fleshy, sweet fruit of the cherry tree, eagerly awaited every year as soon as the fine weather returns. There are several varieties: firm, crunchy bigarreaux (Burlat, Napoléon), more tender guignes, and tart morello cherries kept for cooked dishes. At only 53.7 kcal per 100 g, the cherry is a light seasonal fruit, full of water, that fits easily into a balanced diet. It provides natural carbohydrate, a little fibre and water, for an indulgent, low-calorie treat. Its intense colour, from bright red to almost black purple, reflects its richness in plant pigments. A real summer delight, to be eaten just as it comes.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 54 kcal |
| Kilojoules | 227 kJ |
| Protein | 0,9 g |
| Carbohydrate | 13 g |
| Fat | 0,3 g |
| Fibre | 1,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium190 mg10 %
- Copper0,08 mg8 %
- Vitamin C4,09 mg5 %
- Manganese0,06 mg3 %
- Vitamin B60,04 mg3 %
- Phosphorus19 mg3 %
- Vitamin A20,2 µg3 %
- Magnesium8,8 mg2 %
- Vitamin B9dietary folate equivalents6,75 µg
See the other 6 nutrients
- Vitamin B50,14 mg2 %
- Calcium9,9 mg1 %
- Iron0,17 mg1 %
- Total omega-30,03 g1 %
- Vitamin B20,01 mg1 %
- Zinc0,06 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The cherry is best eaten raw, freshly picked or rinsed just before eating, to enjoy all its freshness. A sensible portion is a large handful, around 125 to 150 g. In terms of nutritional values, count on nearly 13 g of carbohydrate and 53.7 kcal per 100 g: a fruit moderate in sugars, with a decent glycaemic index, that satisfies a sweet craving without excess.
- Seasonality: cherries are eaten from May to July. Out of season, it is better to turn to other spring fruits than to syrup versions.
- Storage: keep them in the fridge, unwashed, and eat within 3 to 4 days. You can also freeze them stoned for smoothies.
- Culinary uses: clafoutis, jams, fruit salads, an accompaniment to cheese or white meat in the morello version.
The cherry contains vitamin C, potassium and gentle fibre that contribute to digestive comfort. Its pigments give it its lovely dark shade: to explore other colourful fruits, take a look at blueberries or blackcurrants, also valued for their rich colour.
For active people, the cherry is a practical, hydrating snack. Its natural carbohydrates provide quickly available energy before a light session, while its water and potassium support hydration after exercise. Pair it with a source of protein (Greek yoghurt, fromage blanc) for a balanced recovery snack, in the spirit of these protein snack ideas. Morello cherry juice is also popular with many athletes in the recovery phase.
Weight control: low in calories and naturally sweet, the cherry is an excellent treat in a weight-loss plan, as long as you stick to sensible portions, because it is easy to nibble a large quantity. Avoid candied or syrup versions, which are much sweeter. For an easy comparison, see the food calorie table or discover the whole fruit family. You can also vary your summer pleasures with an apricot, another light and tasty seasonal fruit. The cherry proves you can treat yourself while keeping a balanced diet.
If you have diabetes: red fruits are among the fruits lowest in carbohydrate. Portions and glycaemic index are covered in our guide strawberries and diabetes.