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Are sweet cherries good for you? 6 cherry-liscious benefits of sweet cherries
By Maya Feller, MS, RD, CDN
July 23rd, 2025
Summer is my favorite time of year and peak growing season for produce. Farms are bursting with flavors and colors. Eating the rainbow of fresh produce, in its whole and minimally processed form gives you access to a wide array of vitamins and minerals that are supportive of optimal health. This is the perfect time of year to stock up on your favorites, and personally, I adore cherries.
Benefits of sweet cherries
Many ask, “are sweet cherries healthy?” While cherries are not only perfect for anyone who is looking for natural sweetness without added sugars, as it turns out, there is so much to love about cherries. One serving of 21 cherries provides 12% of the daily value for fiber and phytonutrients along with potassium and vitamin C. The various nutrients in cherries offer a wide array of benefits for those who consume them. In fact, sweet cherries are a wonderful complement to your daily nourishment and not only can but should be enjoyed regularly!
Fiber in cherries
Are cherries a good source of fiber? As it turns out, snacking on cherries offers a sweet source of fiber. We know that the average American is not meeting the daily recommended intake for fiber. Per one cup, there is around 3g of fiber in cherries. Adequate fiber has been associated with a reduction in blood glucose variability and a reduced risk of developing cardiovascular disease. Consider topping this fiber-packed zucchini bread with a cherry compote for an extra fiber boost.
Cherries for inflammation and pain relief
Systemic inflammation is the root of many chronic illnesses. Sweet cherries contain anthocyanins, which can inactivate enzymes that cause tissue inflammation in a similar manner to ibuprofen and naproxen. Decreasing systemic inflammation helps reduce the risk of developing many non-communicable diseases including arthritis, diabetes, cancer, hypertension, and cardiovascular disease. For an anti-inflammatory boost, add sweet cherries to this kale and banana smoothie. If smoothies aren’t your thing, sipping dark cherry juice for inflammation is another method that can be implemented for daily pain relief.
Benefits of cherries for skin
While naturally sweet, cherries are also a great source of vitamin C and polyphenols, both of which are essential to maintaining skin health. The powerful antioxidants in cherries have anti-inflammatory properties and are supportive of reducing oxidative stress while reducing free radical damage of the skin. Add cherries to your morning routine by mixing them into your breakfast porridge or oatmeal.
Cherries and sleep
Restful sleep is a biological need and incredibly important in times of stress. Sometimes the body needs help to wind down. Sweet cherries are a natural, flavorful source of melatonin that can aid in improving the quality of sleep. Eating cherries about an hour before bedtime may help stabilize and regulate sleep patterns. Consider incorporating cherries into your favorite dessert, such as this rich raspberry mouse, for sweet dreams.
Cherries = gut healthy
Sweet cherries are a good source of fiber and can help with promoting friendly bacteria in the gut. Having a fiber-rich eating pattern is supportive of gut health while helping to keep our digestion regular. Try topping this coconut smoothie bowl with your favorite sweet cherries for a microbiome treat.
Bypass the blood sugar highs and lows with sweet cherries
Reducing variability in blood sugar levels is top of mind for people living with diabetes. In comparison to many other fruits, cherries have a lower glycemic index, which means they have a slower release of sugars into the bloodstream resulting in reduced blood sugar variability. Adding cherries to your favorite salad is a great way to enjoy a touch of something sweet without rattling your blood sugar. This kale and pomegranate salad is a great option for the inclusion of sweet cherries.
Sweet Cherries: A Small Fruit With Big Benefits
From fiber and gut support to antioxidants that help manage inflammation, sweet cherries are one of summer’s most delicious ways to support whole-body health, and if you freeze them, they can be enjoyed year-round. They offer naturally occurring sweetness (no added sugars needed), plus nutrients like vitamin C, potassium, and powerful phytonutrients, making them an easy, feel-good addition to your daily nourishment. Whether you fold them into oatmeal, blend them into a smoothie, spoon them over yogurt, or enjoy them straight from the bowl, sweet cherries fit beautifully into a balanced eating pattern.
As always, health is personal. If you’re living with diabetes, managing inflammation, or working toward better sleep and digestion, sweet cherries can be a supportive, satisfying option, especially when paired with protein and healthy fats for steady energy. Peak season doesn’t last forever, so enjoy them while they’re here, and let their vibrant color (and benefits) remind you that nourishment can be both joyful and functional.
FAQs
What are cherries good for?
Sweet cherries are a multitasking summer fruit. They’re a source of fiber for gut health and regularity, vitamin C for immune and skin support, potassium for heart health, and antioxidants (like anthocyanins) that help support a healthy inflammatory response. They can also be a naturally tasty way to satisfy a sweet craving without added sugars.
How much fiber do cherries have?
Cherries contain about 3 grams of fiber per 1 cup (fresh, sweet cherries). Fiber supports steady digestion, helps keep you feeling satisfied, and plays a role in heart health and blood sugar management.
Do cherries lower blood sugar?
Cherries don’t “lower” blood sugar like a medication would, but they can support steadier blood sugar as part of a balanced meal or snack. Compared to many fruits, cherries have a lower glycemic index, and their fiber can help slow digestion and the release of natural sugars into the bloodstream. For an even gentler blood sugar response, pair cherries with protein and/or fat—think Greek yogurt, nuts, or chia pudding.
Are cherries berries?
No, cherries are not berries in the botanical sense. They’re a stone fruit (also called a drupe), which means they have a fleshy exterior and a single hard pit in the center (similar to peaches, plums, and apricots).
What is the difference between black cherry and cherry?
There are many types of cherries. The fresh cherries with a bright red hue that are often sold in stores as snacking cherries are sweet cherries. Sweet cherries are also typically used to produce maraschino cherries which can be found atop ice cream splits or in the infamous Shirley Temple drink. Black cherries are typically darker in color (they can even appear black), have a bit less natural sugar, and can be more robust in flavor. They are commonly used in products like juices, extracts, and flavorings. Nutritionally, they’re fairly similar overall with both providing antioxidants and beneficial plant compounds, but taste, color, and common culinary uses can vary.
Sources:
Olas B. Berry Phenolic Antioxidants – Implications for Human Health? Frontiers in Pharmacology. 2018;9. doi:10.3389/fphar.2018.00078.
Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368
https://www.nwcherries.com/health-nutrition/nutrition-facts
https://www.nwcherries.com/CherryHealthReview
