Cherry nutrition, glycemic index, calories, net carbs & more
Cherry Glycemic index (GI)
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).
Important nutritional characteristics for Cherry
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Fat type information
Carbohydrate type breakdown
Fiber content ratio for Cherry
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|
|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||N/A||41%||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%||85%||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 A||26%||18%||1283IU||13 times less than Carrot|
|Vitamin E||0%||89%||0.07mg||20.9 times less than Kiwifruit|
|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%||81%||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 K||2%||64%||2.1µg||48.4 times less than Broccoli|
|Saturated Fat||0%||84%||0.07g||86.7 times less than Beef|
|Monounsaturated Fat||N/A||82%||0.08g||119.5 times less than Avocado|
|Polyunsaturated fat||N/A||86%||0.09g||524.2 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Cherry nutrition infographic
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.