Cherries: nutrition per 100 g

1. 01

   Sweet, mostly from sugars

   Of the 11.9 g carbohydrate in 100 g of red cherries, 10.7 g is sugars. That still adds up to only 60 kcal, because the fruit is mostly water.

2. 02

   Some vitamin C

   Red cherries give 8.8 mg vitamin C per 100 g, about 11 per cent of a man's and 14 per cent of a woman's daily requirement. They rank 31st of 44 fruits, so they are a modest source.

3. 03

   Thiamine above most fruit

   At 0.07 mg thiamine per 100 g, cherries rank 8th among 44 fruits. The share of the daily requirement is small, about 4 per cent, but it is more than most fresh fruit offers.

4. 04

   Low in folate and iron

   With 5 micrograms of folate and 0.36 mg iron per 100 g, cherries rank 41st of 44 fruits for folate and 22nd of 43 for iron. Look to leafy greens and pulses for both.

Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.

• Eaten fresh and chilled, straight from the paper cone sold by Srinagar and Shimla fruit sellers.
• Pitted and stirred into thick curd or shrikhand for a summer dessert.
• Cooked down with a little sugar into a compote to spoon over kulfi or plain cake.
• Added to a summer fruit chaat with watermelon and mint, with the stones removed first.

The glossy red cherries in cakes and tutti frutti are often not cherries at all but candied karonda or raw papaya, soaked in syrup and coloured, so they are mostly sugar. Fresh cherries are the food on this page. Remove the stones before giving cherries to small children, as both the pit and the whole fruit are a choking risk. The kernel inside the stone contains a cyanide-forming compound, so do not crack or chew the pits.

Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.

• Plum

  Nutrition per 100 g, from IFCT 2017.

• Peach

  Nutrition per 100 g, from IFCT 2017.

• Apricot (dried and processed)

  Nutrition per 100 g, from IFCT 2017.

• Strawberry

  Nutrition per 100 g, from IFCT 2017.

• Apple

  Nutrition per 100 g, from IFCT 2017.

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