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Sour Cherry Calories
Vitamin C, antioxidant, low calorie
In season: Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Sour Cherry (140 g) has 70 calories. That works out to 50 calories per 100 g. It contains 16.8 g of carbs, 1.4 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 21 mg of Vitamin C covers 23% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
What is Sour Cherry?
Sour cherries are small, glossy red fruits with juicy flesh and a sharp, tangy flavour. Unlike sweet cherries, they are rarely eaten by the handful; they are grown in many parts of Europe and western Asia and are especially valued for cooking.
Their acidity works well in pies, crumbles, sauces, preserves and compotes, and they can also be cooked down for juice or spooned over yoghurt and porridge. Fresh fruit is seasonal, while frozen and jarred versions make it easier to use sour cherries year-round. They are low in calories and provide vitamin C and fibre. If you prefer a gentler tartness, cook them with a little sweet fruit, such as apple, rather than adding much sugar.
Sour Cherry Nutrition Facts
Selected: 100 g
50
KCAL / 100G
Carbs
12g
· 4% DV
Protein
1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 7% · Fat 5%
Sour Cherry Vitamins & Minerals
Vitamins
Vitamin C
15mg · 17% DV
Vitamin A
64µg · 7% DV
Biotin
1.2µg · 4% DV
B1
0.03mg · 3% DV
Minerals
Potassium ⭐
180mg · 5% DV
Calcium
16mg · 2% DV
Magnesium
9mg · 2% DV
Phosphorus
15mg · 2% DV
How Nutritious Is Sour Cherry?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Sour Cherry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour Cherry
To burn the 50 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Sour Cherry Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sour Cherry Contain Allergens?
No known major allergens
Which Diets Is Sour Cherry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sour Cherry Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Sour Cherry
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Frequently Asked Questions About Sour Cherry
What is the difference between sour cherries and sweet cherries?
Sour cherries are smaller and noticeably more tart than sweet cherries, which are usually eaten fresh. Their sharp flavor makes sour cherries especially popular in pies, jams, sauces, and other cooked dishes.
Can you eat sour cherries raw?
Yes, sour cherries can be eaten raw after washing and removing the pits. Their tart flavor is stronger than that of sweet cherries, so they are also commonly mixed into yogurt, cereal, or fruit salads.
How can you tell when sour cherries are ripe?
Ripe sour cherries are plump, glossy, and deep red, with fresh-looking green stems. Avoid fruit that is shriveled, leaking, moldy, or noticeably soft, as these are signs it may be past its best.
How should you store fresh sour cherries?
Keep sour cherries unwashed in the refrigerator, ideally with their stems on, and wash them just before eating or cooking. Moisture speeds spoilage, so remove any damaged fruit and keep the rest dry.
Can you freeze sour cherries?
Yes, sour cherries freeze well. Wash and dry them thoroughly, remove the pits if you prefer, and freeze them in a single layer before transferring them to a sealed freezer container or bag.
What can you make with sour cherries?
Sour cherries work well in pies, cobblers, jams, sauces, and compotes. Their tartness balances sweet desserts, and they can also add a sharp fruit flavor to yogurt, oatmeal, or smoothies.
How do you pit sour cherries without a cherry pitter?
Place a sour cherry over the mouth of a sturdy bottle and push the pit through with a chopstick or clean straw. The pit falls into the bottle while the fruit stays near the top, helping contain juice splashes.
Do sour cherries ripen after they are picked?
No, sour cherries do not become sweeter or fully ripen after picking. Choose fruit that is already deep red and ripe, since cherries picked too early will not develop the same flavor on the counter.
Should you wash sour cherries before storing them?
No, wait to wash sour cherries until just before eating or using them. Water left on the fruit can encourage spoilage, so store them dry in the refrigerator and rinse them under cool running water when needed.
Does tart cherry juice help you sleep?
Tart cherry juice is not a proven treatment for sleep problems. Some studies have examined whether compounds in sour cherries, including melatonin, may affect sleep, but the evidence does not establish that the juice reliably improves it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.