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Cherries are one of the many beloved fruits, and also for good reason.

They’re not just delicious but additionally pack vitamins, minerals, and also plant compounds with powerful health effects.

You are watching: Calories in fresh cherries with pits

Here room 7 impressive wellness benefits the cherries.


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Cherries are tiny stone fruit that come in a range of colors and flavors. There room two major categories — tart and sweet cherries, or Prunus cerasus L. And also Prunus avium L., respectively.

Their colors deserve to vary indigenous yellow to deep blackish-red.

All arrays are very nutritious and also packed with fiber, vitamins, and also minerals.

One cup (154 grams) that sweet, raw, pitted cherries provides (1):

Calories: 97Protein: 2 gramsCarbs: 25 gramsFiber: 3 gramsVitamin C: 18% that the daily Value (DV)Potassium: 10% that the DVCopper: 5% of the DVManganese: 5% of the DV

These nutrients, specifically fiber, vitamin C, and also potassium, advantage health in plenty of ways.

Vitamin C is important for keeping your immune system and also skin health while potassium is required for muscle contraction, nerve function, blood pressure regulation, and many other vital bodily processes (2, 3).

Cherries are also a an excellent source the fiber, i beg your pardon helps keep your digestive system healthy by fueling beneficial gut bacteria and promoting bowel regularity (4).

Plus, they carry out B vitamins, manganese, copper, magnesium, and also vitamin K.

Summary Cherries are a an excellent source of vitamin C, potassium, fiber, and other nutrients that your body needs to role optimally.


2. Affluent in antioxidants and also anti-inflammatory compounds

The high concentration of plant compounds in cherries may be responsible because that this fruit’s countless health benefits.

Though the amount and kind can vary relying on the variety, every cherries space packed v antioxidants and anti-inflammatory compounds.

This high antioxidant contents may aid combat oxidative stress, a problem that is linked to many chronic diseases and premature aging (5).

In fact, one review discovered that eat cherries effectively reduced inflammation in 11 the end of 16 studies and markers the oxidative anxiety in 8 out of 10 studies (6).

Cherries are particularly high in polyphenols, a big group of tree chemicals that aid fight moving damage, minimize inflammation, and promote overall health (6, 7).

In fact, polyphenol-rich diets might protect versus many chronic conditions, including heart disease, diabetes, psychological decline, and specific cancers (8).

These stone fruits also contain carotinoid pigments favor beta-carotene and vitamin C, both of which have anti-inflammatory and also antioxidant properties too (6).

Summary every cherries space high in antioxidants and also anti-inflammatory compounds, which may reduce chronic an illness risk and also promote as whole health.


Research reflects that the anti-inflammatory and also antioxidant compounds in cherries may assist relieve exercise-induced muscle pain, damage, and inflammation (6, 9).

Tart cherries and also their juice seem come be much more effective 보다 sweet varieties, though both may aid athletes.

Tart cherry juice and also concentrate have been found to advice muscle recovery, diminish exercise-induced muscle pain, and also prevent strength loss in elite athletes, such as cyclists and also marathon runners (6).

Additionally, part evidence argues that cherry assets may enhance exercise performance.

A study in 27 endurance runners demonstrated the those who consumed 480 mg of powdered tart cherries everyday for 10 days before a half-marathon averaged 13% much faster race times and experienced much less muscle soreness 보다 a placebo group (10).

See more: Can You Use Powdered Sugar In Kool Aid Recipes, I Ran Out Of Regular Sugar I Only Had A Cup

Though most studies trying out the links between cherries and exercise indicate trained athletes, sour cherry juice may benefit non-athletes together well.

A research in 20 energetic women listed that those that drank 2 ounces (60 ml) of cake cherry juice twice daily for 8 job recovered quicker and had much less muscle damage and soreness after completing repeated sprint exercises, compared to the placebo team (11).

Though promising, this findings are associated to focused cherry products, such together juice and also powder. It’s unclear how plenty of fresh cherries girlfriend would must eat to produce similar results.

Summary consuming cherries, specifically tart cherry products like juice and also powder, may boost athletic performance and reduce exercise-induced muscle damage and also soreness.