While all cherries are low in calories and provide vitamin C, antioxidants, and anti-inflammatory compounds, the two types—sweet or tart—can each provide different health benefits.
The potential benefits of cherries range from reducing inflammation to helping manage conditions like diabetes.
Chronic inflammation is considered a key threat to physical health and has been associated with diseases like stroke, cancer, and diabetes. Cherry consumption might reduce inflammation in the body.
An analysis of 10 previously published studies found that tart cherries significantly decreased blood levels of an inflammatory marker called C-reactive protein (CRP). Your liver makes CRP, and the protein is typically present in your body. When inflammation occurs, however, CRP levels increase.
Gout is a common form of inflammatory arthritis that is very painful. When symptoms like pain are present, it is known as a gout attack or flare. While the condition has no cure, its symptoms can be managed and even prevented.
Though more research will be necessary, there has been some evidence for eating cherries as a way to reduce gout attacks. Cherries might have a protective effect against gout because they may lower uric acid. Uric acid is a waste product in the blood that can cause gout when it builds up, and sweet cherries have been shown to lower uric acid levels in women.
Cherries rank low on the glycemic index due to their fiber and anthocyanin contents. Anthocyanins are flavonoids, a type of fruit-based antioxidant, that have been associated with lower blood sugar in people with type 2 diabetes.
The glycemic index of a particular food measures how long it takes for that food to increase blood sugar. Foods with a lower glycemic index—typically plant-based—slowly increase blood sugar and may help you manage diabetes better.
Ensure that you eat cherries in moderation if you have diabetes or are monitoring your blood sugar. While cherries have a lower glycemic index, they can still result in blood sugar increases. Carbohydrates, in general, also raise blood sugar, and cherries can contain 18 or more grams (g) of carbs per serving.
One cup of sweet, raw cherries without pits provides:
- Calories: 97
- Fat: <1 g
- Carbohydrates: 24.6 g
- Fiber: 3.23 g
- Protein: 1.63 g
- Vitamin C: 10.8 milligrams (mg), 11% of the daily value
Fresh sour cherries are more difficult to find, but one cup of these fresh cherries without pits provides:
- Calories: 77.5
- Fat: <1 g
- Carbohydrates: 18.9 g
- Fiber: 2.48 g
- Protein: 1.55 g
- Vitamin C: 15.5 mg, 17% of the daily value
Vitamin C is an antioxidant that’s important for healthy skin, bones, and connective tissue. It also promotes healing and helps the body absorb iron.
Eating too many cherries in one sitting can cause gastrointestinal (GI) problems because of their high fiber content. Eating too much fiber in a short time may lead to side effects such as stomach cramps, bloating, and gas.
Some people may find that they’re allergic to cherries, though this food allergy is rare compared to others. See an allergist if you have mild symptoms of an allergic reaction after eating cherries, or seek emergency medical care for anaphylaxis—a severe allergic reaction.
