Benefits of Cherries: Nutrition, Uses and Portions

Cherries are small stone fruits that come in two main types: sweet cherries, usually eaten fresh, and tart (sour) cherries, mostly sold dried, frozen or as juice. In India, fresh sweet cherries arrive for a short season in early summer, largely from the hill states, while tart cherries are usually found as imported dried fruit or juice. This guide explains what cherries provide, what the research does and does not support, and how to enjoy them in sensible portions.

What cherries provide

Cherries are mostly water and natural carbohydrate, with fibre, vitamin C, potassium and a range of polyphenols. Their deep red colour comes from anthocyanins, the same family of pigments found in jamun, black grapes and blueberries. Cherries also contain small amounts of melatonin and the amino acid tryptophan, which is one reason they are often discussed in relation to sleep.

Sweet cherries vs tart cherries

Sweet cherries are larger, darker and eaten fresh as a snack. Tart cherries, such as the Montmorency variety, are sour and are mainly used for cooking, drying and juice. A published review of human studies notes that sweet cherries tend to contain more anthocyanins, while tart cherries contain more total phenolic compounds. Both can fit a balanced diet; neither is a medicine.

What the research suggests

Most cherry research is short-term and uses concentrated tart cherry juice, concentrate or powder rather than a bowl of fresh fruit.

Exercise recovery

Several small trials found that tart cherry products reduced muscle soreness or helped strength return after hard exercise. Effects on blood markers of muscle damage were less consistent.

Sleep

A few small, short studies reported modest improvements in sleep with cherries or tart cherry juice. The evidence is too limited to treat cherries as a sleep aid.

Gout and uric acid

Observational research has linked eating cherries with fewer gout flares, but trials measuring uric acid have produced inconsistent results. Cherries can be part of the diet for someone with gout, but they do not replace prescribed medicines, weight management or other advice from a doctor.

Many studies used large amounts, lasted only days or weeks and were small, so the findings cannot simply be transferred to everyday eating.

Fresh, frozen, dried and juice

• •Fresh cherries give the most fibre and volume for their sugar.
• •Frozen pitted cherries are convenient for oats, smoothies and sauces and keep most of the nutrients.
• •Dried cherries are concentrated and often sweetened, so a small amount goes a long way.
• •Juice and concentrate contain little fibre and are easy to over-drink; choose unsweetened versions and keep servings small.

Kitchen ideas for a short season

• •Eat a small bowl of fresh cherries after pitting them.
• •Stir chopped cherries into curd, overnight oats or porridge.
• •Add halved cherries to a fruit chaat or green salad.
• •Simmer frozen tart cherries into a lightly sweetened sauce for yoghurt.
• •Sprinkle a few unsweetened dried cherries into a trail mix with nuts and seeds.

A cherry pitter or a sturdy straw pushed through the fruit makes removing stones quicker.

Safety and who should take care

Cherry pits are a choking hazard, so remove them before giving cherries to children and cut the fruit into small pieces for under-fives. Do not crush or chew the pits; the kernels contain compounds that can release cyanide. An accidentally swallowed whole pit usually passes without harm. Dried cherries and juice concentrate sugar, so people managing blood glucose should choose fresh fruit and measured portions. Some people with pollen allergies notice an itchy mouth after eating raw cherries; stop eating them and seek advice if symptoms are more than mild.

Editorial sources

• •A review of the health benefits of cherries (Nutrients, PMC)
• •NHS: Gout
• •NHS: 5 A Day, what counts?