Health Benefits of Cherries

Cherries are small stone fruits that range in color from yellow to deep red or nearly black. There are two main types: tart (Prunus cerasus L.) and sweet (Prunus avium L.).

All varieties are rich in fiber, vitamin C, potassium, and other essential nutrients that support immune health, digestion, and muscle function.

One cup (154 g) of sweet cherries provides:

• Calories: 97

• Protein: 2 g

• Carbs: 25 g

• Fiber: 3 g

• Vitamin C: 18% DV

• Potassium: 10% DV

Cherries also contain copper, manganese, and B vitamins — all important for metabolism and cellular health.

Cherries are packed with antioxidants and anti-inflammatory compounds that help combat oxidative stress — a major factor in aging and chronic disease.

They’re especially high in polyphenols, which protect cells, reduce inflammation, and support heart and brain health. Cherries also contain beta-carotene and vitamin C, both of which help the body recover from stress and injury.

Research shows the antioxidants and anti-inflammatory properties in cherries can reduce muscle soreness, inflammation, and damage after intense exercise.

Tart cherry juice, in particular, may help speed up recovery, reduce pain, and improve endurance — making it a favorite among athletes and active individuals alike.

Eating nutrient-rich fruits like cherries is linked to better heart health. Cherries provide potassium, which helps regulate blood pressure and maintain a healthy heartbeat, and polyphenols that reduce inflammation and protect blood vessels.

Regular cherry consumption may help lower the risk of heart disease and stroke.

Cherries’ anti-inflammatory effects may help reduce arthritis pain and swelling. They can also lower uric acid levels, which may help prevent gout flare-ups. Regular consumption has been shown to decrease inflammation markers in the body.

Cherries naturally contain melatonin, the hormone that regulates your sleep–wake cycle. Eating cherries or drinking tart cherry juice may improve sleep duration and quality.

Cherries are versatile and delicious — perfect fresh, frozen, dried, or juiced.

Try adding them to smoothies, yogurt, salads, baked goods, or even savory dishes. They also make great sauces, salsas, and refreshing summer drinks.