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Cherry nutrition, glycemic index, calories, and serving size

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

Cherry Glycemic index (GI)

22

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 depends 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, whilst australian dark (sweet), raw, pitted cherries have an average GI of 63±6. 

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 variance is explained by the different protein to carbohydrate ratios in yogurts. 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.

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

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

Cherries have been proven to have anti diabetic effects in laboratory conditions (4). Furthermore the anthocyanins in cherries target insulin sensitivity and potentially modulate diabetes (5).

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://www.researchgate.net/publication/315038591
  4. https://pubmed.ncbi.nlm.nih.gov/22280223/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691727/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 04, 2020

Important nutritional characteristics for Cherry

Cherry
Glycemic index ⓘ Source:
22 (low)
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)
Calories
50
82% Vitamin A
76% Vitamin C
69% Vitamin A
61% Carotene, beta
58% Fiber
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, Carotene, beta, and Fiber.

Check out similar food or compare with current

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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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 86%
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 82%
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 D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

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

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.
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