Role of Cherries in Weight Management, What a Dietitian Says!

Cherries are a good source of fiber, Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients.

By: Jane Brody, Published on: 2024-01-15, Last Updated: 03-08-24

Reviewed by: Gretchen Reynolds

Table of Contents

Cherries are luscious, vibrant fruits known for their bright colors, juicy flesh, and delightful sweetness. These fruits belong to the Prunus genus and come in various types, including sweet cherries (Prunus avium) and tart cherries (Prunus cerasus). Originally hailing from regions in Europe and Asia, cherries have captivated taste buds worldwide with their tantalizing flavor. They're a seasonal delight, typically available in late spring or early summer.

Sweet cherries boast a succulent, rich taste, often eaten fresh as a snack or used in desserts, jams, and sauces. Tart cherries, commonly found in dried, frozen, or juice form, offer a tangy flavor and are frequently used in baking or for their potential health benefits.

Whether enjoyed fresh, dried, or in various culinary preparations, cherries stand as a symbol of summer and delight palates with their sweet or tart flavors, making them a beloved addition to many dishes and a nutritious choice for a refreshing snack.

Nutritional Profile of Cherry

  • Calories: 69
  • Total Fat: 0g
  • Saturated Fat: 0g
  • Polyunsaturated Fat: 0g
  • Monounsaturated Fat: 0g
  • Cholesterol: 0g
  • Sodium: 0mg
  • Total Carbohydrates: 1.3g
  • Dietary Fiber: 0.2g
  • Sugars: 1.1g
  • Protein: 0.1g
  • Iron: 0.2mg
  • Potassium: 18.2mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Impact of Cherries on your Weight Goals

Cherries can be a helpful addition to your weight goals for a few reasons. They're low in calories and high in fiber, Plus cherries offer natural sweetness without added sugars, making them a healthier choice to curb sweet cravings. By including cherries in your diet, you're adding a tasty and nutritious option that might assist in managing your weight without feeling deprived.

1. Cherries for Weight Loss

Cherries can be a supportive component in weight loss journeys due to several reasons. Their low calorie content and high water and fiber content make them a satisfying snack choice that helps control hunger. The fiber in cherries promotes a feeling of fullness, potentially reducing overall calorie intake. When trying to lose weight, it's important to understand your total daily energy expenditure (TDEE) using a tdee calculator, and create a calorie deficit accordingly.

Additionally, their natural sweetness might help curb cravings for sugary snacks or desserts, supporting healthier eating habits. Cherries also contain antioxidants and nutrients that contribute to overall well-being without significantly adding to daily calorie consumption. While cherries alone won't cause weight loss, incorporating them into a balanced diet alongside regular exercise and mindful eating habits can support weight loss efforts.

2. Cherries for Weight Gain

Cherries, while nutritious, aren't typically considered a primary choice for weight gain due to their relatively low calorie content. However, they offer health benefits and can be part of a balanced diet aimed at gaining weight healthily. Cherries provide essential nutrients like vitamins, minerals, and antioxidants, contributing to overall health. 

While they may not directly contribute to weight gain, they can complement a diet that includes higher-calorie foods, offering additional nutrients without excessive calories. For healthy weight gain, it's essential to focus on a variety of nutrient-dense foods, possibly combining cherries with higher-calorie options, and consult with a healthcare professional or dietitian for personalized advice.

3. Cherries for Weight Maintenance

Cherries can be a valuable part of weight maintenance due to their nutritional profile and qualities that support a balanced diet. Their low calorie content makes them a guilt-free snack choice, and their fiber content aids in promoting a feeling of fullness, potentially preventing overeating. Cherries' natural sweetness can satisfy cravings for sweets without contributing excessive calories. 

Additionally, they offer essential nutrients and antioxidants, supporting overall health without significantly impacting daily calorie intake. By incorporating cherries into a well-rounded diet, they can serve as a tasty and nutritious option that aligns with weight maintenance goals by providing essential nutrients and aiding in managing hunger and cravings.

Five Benefits of Eating Cherries

  • Cherries contain melatonin, a hormone that regulates sleep, potentially aiding in better sleep quality and duration.
  • Cherries may have anti-inflammatory effects that could benefit conditions like arthritis by reducing joint pain and inflammation.
  • The antioxidants and vitamin C in cherries contribute to healthy skin by fighting free radicals and supporting collagen production.
  • The fiber in cherries supports a healthy digestive system, aiding in regular bowel movements and promoting gut health.
  • Some studies suggest that tart cherry juice could help reduce muscle soreness and aid in muscle recovery after exercise.


Cherries aren't just delicious; they're nutritional powerhouses offering an array of health benefits. From their antioxidant-rich properties that combat inflammation and support heart health to their potential aid in improving sleep quality, reducing muscle soreness, and promoting digestive health, cherries stand out as a valuable addition to a balanced diet. 

Their low-calorie content, coupled with fiber and essential nutrients, makes them a smart choice for weight-conscious individuals seeking a satisfying yet nutritious snack. Cherries, with their natural sweetness and diverse health advantages, serve as a flavorful way to enhance overall wellness and contribute to a health-conscious lifestyle.

Frequently Asked Questions

Do cherries help with sleep?

Cherries contain melatonin, a hormone that regulates sleep-wake cycles. Some studies suggest that consuming cherries or tart cherry juice may help improve sleep quality and duration.

Are cherry pits poisonous?

Cherry pits contain cyanide compounds and should not be consumed. Accidentally swallowing a pit is generally not harmful, but intentionally eating them can be toxic.

Are cherries high in sugar?

While cherries contain natural sugars, they're relatively low in calories and sugars compared to many other fruits. They offer sweetness along with fiber and nutrients.

Are cherries safe during pregnancy?

Cherries, when consumed in moderation, are generally safe during pregnancy and offer nutrients like vitamin C and antioxidants. However, it's recommended to wash them thoroughly before eating.

Are cherries good for weight loss?

Cherries are low in calories and high in fiber, which can help manage appetite. Incorporating cherries as part of a balanced diet may support weight loss efforts.

External Resources: