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Fruits

Cherries

Cherries are 82% water, so 100 g (3.5 oz) brings only 63 kcal and 2.1 g of fiber.

USDA description: Sweet cherries, raw

  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Very low energy density: 63 kcal/100 g+2
Protein: 1.7 g/100 kcal0
Fiber: 3.3 g/100 kcal+1
Solid food with 82.2 g of water+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
8 primary
Data
USDA FDC 171719

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Nutrition facts

Calories
76 kcal per serving
63 kcal per 100 g (3.5 oz)
Protein
1.3 g per serving
1.1 g per 100 g (3.5 oz)
Carbohydrates
19.2 g per serving
16 g per 100 g (3.5 oz)
of which sugars
15.4 g per serving
12.8 g per 100 g (3.5 oz)
Fiber
2.5 g per serving
2.1 g per 100 g (3.5 oz)
Fat
0.2 g per serving
0.2 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0 g per 100 g (3.5 oz)
Water
98.6 g per serving
82.2 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Cherries, sweet, raw (FDC ID 171719), accessed September 23, 2026.

A typical 120 g (4 oz) serving provides about 76 kcal, 1.3 g of protein, and 2.5 g of fiber.

The typical serving (120 g (4 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The sweet cherry (Prunus avium) is the one eaten fresh; the sour or tart cherry (Prunus cerasus), called guinda in Spain, is a different, more acidic species used mostly in preserves, juices and liqueurs. In Spain, picotas are varieties that come away from the stem when picked, such as those from the Jerte Valley, and the fresh cherry season is short, from late spring to early summer. This page covers raw sweet cherries, with 63 kcal, 12.8 g of sugars and 2.1 g of fiber per 100 g according to USDA.

A 120 g (4.2 oz) serving, a small bowl, provides 76 kcal, 15.4 g of sugars, 2.5 g of fiber and barely 1.3 g of protein. Eating them one at a time and removing the pits slows you down, but it is easy to keep picking at them without noticing, so serve the portion in a bowl instead of eating from the bag. The 2025 nutrition advisory on GLP-1 therapy suggests starting meals with protein, so if you eat little, have them afterward or with a yogurt or some queso fresco. The US National Institutes of Health list cherries among the fruits that contain FODMAPs, carbohydrates that are hard to digest, and gas and abdominal bloating are common with semaglutide (Wegovy) in its 68-week trials, according to its label; if it happens to you, start with half a serving.

What the evidence says

With 12.8 g of sugars per 100 g they have more than peaches (8.39 g) according to USDA, but these are intrinsic sugars in whole fruit, which WHO's 2015 guideline leaves out of its recommendation to keep free sugars below 10% of energy; cherry juice, by contrast, does count as free sugar. For sour or tart cherries, including the Montmorency variety sold as juices and capsules, the EU register lists as non-authorized the assessed claims that credited them with benefits for the heart, the joints or brain function or with being a rich source of antioxidants. The EU has not authorized any health claim for cherries, sweet or sour. With 2.1 g of fiber per 100 g they fall short of the 3 g for a "source of fibre" claim, but their 3.3 g per 100 kcal meet the EU's other criterion for a "high fibre" claim, 3 g per 100 kcal (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about cherries

How much protein does a 120 g (4 oz) serving of cherries have?

100 g (3.5 oz) of cherries has 1.1 g of protein. A typical 120 g (4 oz) serving has about 1.3 g of protein. That is 1.7 g of protein per 100 kcal.

How many calories are in a 120 g (4 oz) serving of cherries?

100 g (3.5 oz) of cherries has 63 kcal. A typical 120 g (4 oz) serving has about 76 kcal. That is a very low energy density.

How many grams of fiber are in a 120 g (4 oz) serving of cherries?

100 g (3.5 oz) of cherries has 2.1 g of fiber. A typical 120 g (4 oz) serving has about 2.5 g of fiber.

How filling are cherries?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 63 kcal/100 g) + 0 (protein: 1.7 g/100 kcal) + 1 (fiber: 3.3 g/100 kcal) + 1 (solid food with 82.2 g of water) = 5. It is an estimate based on its composition, not a measurement in people.

Are cherries a good choice on a GLP-1 medication?

Based on our tags, this is what matters about cherries on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of cherries?

We use 120 g (4 oz) as a typical serving. That amount provides about 76 kcal, 1.3 g of protein, and 2.5 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

See all foods

Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cherries, sweet, raw (FDC ID 171719).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peaches, yellow, raw (FDC ID 169928).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
  5. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  6. Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .
  7. RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
  8. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .