Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cherry nutrition, glycemic index, calories, net carbs & more

Cherries, sour, red, raw
*all the values are displayed for the amount of 100 grams

Cherry Glycemic index (GI)

22
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

We all know how different cherries can taste, from sour to sweet, based on season and sort. That is why the glucose concentration and glycemic index of cherries greatly depend on the types of cherries and their ripeness.

According to the International Tables of Glycemic Index, Canadian sour, raw cherries have a glycemic index of 22, while Australian dark (sweet), raw, pitted cherries have an average GI of 63±6 (1).

Even between two different types of British black cherry yogurts, the GI greatly differs. In the first sample of the yogurt, the GI is 17±3, whereas the second example has a GI of 67±15. The different protein to carbohydrate ratios in yogurts explains the variance. On the other hand, the GI of a sour Morello cherry yogurt is 35±6, and a low-fat, black cherry yogurt has a GI of 41±5 (1).

Another study has gotten the result of tart (sour) cherry’s GI to be 46 with a large margin of error of 39, while a tart cherry juice result did not change much with a GI of 45±27  (2).

Sour cherries have a low GI value, while sweet cherry GI values average in the moderate category.

Cherries have been proven to have anti-diabetic effects in laboratory conditions (3). Furthermore, the anthocyanins in cherries target insulin sensitivity and potentially modulate diabetes (4).

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.researchgate.net/publication/315038591
  3. https://pubmed.ncbi.nlm.nih.gov/22280223/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691727/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Cherry

Cherry
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
22 (low)
Insulin index ⓘ
N/A
Calories
50
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
10.58 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, with pits, yields (103 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3 (alkaline)
82% Vitamin A
76% Vitamin C
69% Vitamin A RAE
61% Carotene, beta
59% Sugar
Explanation: The given food contains more Vitamin A than 82% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Vitamin A RAE, Carotene, beta, and Sugar.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 12% 7% 7% 16% 1% 3% 35% 15% 0% 4%
Calcium: 16 mg of 1,000 mg 2%
Iron: 0.32 mg of 8 mg 4%
Magnesium: 9 mg of 420 mg 2%
Phosphorus: 15 mg of 700 mg 2%
Potassium: 173 mg of 3,400 mg 5%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 0.1 mg of 11 mg 1%
Copper: 0.104 mg of 1 mg 12%
Manganese: 0.112 mg of 2 mg 5%
Selenium: 0 µg of 55 µg 0%
Choline: 6.1 mg of 550 mg 1%

Mineral chart - relative view

Copper
0.104 mg
TOP 50%
Manganese
0.112 mg
TOP 59%
Calcium
16 mg
TOP 61%
Potassium
173 mg
TOP 66%
Iron
0.32 mg
TOP 83%
Magnesium
9 mg
TOP 85%
Phosphorus
15 mg
TOP 90%
Choline
6.1 mg
TOP 90%
Zinc
0.1 mg
TOP 91%
Sodium
3 mg
TOP 94%
Selenium
0 µg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
Vitamin A: 1283 IU of 5,000 IU 26%
Vitamin E : 0.07 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 10 mg of 90 mg 11%
Vitamin B1: 0.03 mg of 1 mg 3%
Vitamin B2: 0.04 mg of 1 mg 3%
Vitamin B3: 0.4 mg of 16 mg 3%
Vitamin B5: 0.143 mg of 5 mg 3%
Vitamin B6: 0.044 mg of 1 mg 3%
Folate: 8 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.1 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin A
1283 IU
TOP 18%
Vitamin C
10 mg
TOP 24%
Vitamin K
2.1 µg
TOP 64%
Folate
8 µg
TOP 68%
Vitamin B6
0.044 mg
TOP 81%
Vitamin B3
0.4 mg
TOP 81%
Vitamin B1
0.03 mg
TOP 82%
Vitamin B2
0.04 mg
TOP 84%
Vitamin B5
0.143 mg
TOP 85%
Vitamin E
0.07 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

13% 87%
Protein:
Daily Value: 2%
1 g of 50 g
2%
Fats:
Daily Value: 0%
0.3 g of 65 g
0%
Carbs:
Daily Value: 4%
12.18 g of 300 g
4%
Water:
Daily Value: 4%
86.13 g of 2,000 g
4%
Other:
0.39 g

Fat type information

0.068% 0.082% 0.09%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g

Carbohydrate type breakdown

0.8% 4.18% 3.51%
Starch: 0 g
Sucrose: 0.8 g
Glucose: 4.18 g
Fructose: 3.51 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Cherry

8.49% 1.6% 2.09%
Sugar: 8.49 g
Fiber: 1.6 g
Other: 2.09 g

All nutrients for Cherry per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 45% 10.58g 5.1 times less than Chocolate Chocolate
Protein 2% 85% 1g 2.8 times less than Broccoli Broccoli
Fats 0% 85% 0.3g 111 times less than Cheese Cheese
Carbs 4% 45% 12.18g 2.3 times less than Rice Rice
Calories 3% 87% 50kcal 1.1 times more than Orange Orange
Fructose 4% 82% 3.51g 1.7 times less than Apple Apple
Sugar N/A 41% 8.49g 1.1 times less than Coca-Cola Coca-Cola
Fiber 6% 42% 1.6g 1.5 times less than Orange Orange
Calcium 2% 61% 16mg 7.8 times less than Milk Milk
Iron 4% 83% 0.32mg 8.1 times less than Beef Beef
Magnesium 2% 85% 9mg 15.6 times less than Almond Almond
Phosphorus 2% 90% 15mg 12.1 times less than Chicken meat Chicken meat
Potassium 5% 66% 173mg 1.2 times more than Cucumber Cucumber
Sodium 0% 94% 3mg 163.3 times less than White Bread White Bread
Zinc 1% 91% 0.1mg 63.1 times less than Beef Beef
Copper 12% 50% 0.1mg 1.4 times less than Shiitake Shiitake
Vitamin A 26% 18% 1283IU 13 times less than Carrot Carrot
Vitamin E 0% 89% 0.07mg 20.9 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 11% 24% 10mg 5.3 times less than Lemon Lemon
Vitamin B1 3% 82% 0.03mg 8.9 times less than Pea Pea
Vitamin B2 3% 84% 0.04mg 3.3 times less than Avocado Avocado
Vitamin B3 3% 81% 0.4mg 23.9 times less than Turkey meat Turkey meat
Vitamin B5 3% 85% 0.14mg 7.9 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 81% 0.04mg 2.7 times less than Oat Oat
Folate 2% 68% 8µg 7.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 64% 2.1µg 48.4 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 84% 0.07g 86.7 times less than Beef Beef
Monounsaturated Fat N/A 82% 0.08g 119.5 times less than Avocado Avocado
Polyunsaturated fat N/A 86% 0.09g 524.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 50
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
4%
Total Carbohydrate 12g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 16mg 2%

Iron 0mg 0%

Potassium 173mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cherry nutrition infographic

Cherry nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.