Cherries
Fresh cherries provide water, carbohydrate, and fiber in a naturally portionable whole fruit. They are a better fit here as fresh or frozen fruit than as sweetened dried cherries or syrup-packed preparations.
Why it received this rating
One cup of pitted cherries provides about 90 calories, 22 grams of carbohydrate, and 3 grams of fiber in the current nutrition snapshot. Their green rating assumes an unsweetened whole-fruit portion rather than concentrated dried fruit or a large dessert serving.
Nutrition snapshot
Per serving: 1 cup with pits removed (about 140g)
Source: USDA FoodData Central, FDC 171719, Cherries, sweet, raw. Values are scaled to about 140 g (roughly 1 cup pitted) and rounded for display. Source reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
Start with about 1/2 to 1 cup of fresh or frozen unsweetened cherries. Eat them slowly and pair them with yogurt or another protein if the fruit is part of a meal or snack.
Symptoms or considerations
Large portions can add substantially more natural sugar and fiber than a small bowl. Dried or sweetened cherries are much more concentrated, so treat those as a separate, smaller-portion food.
Common questions
Are fresh cherries different from dried cherries for this rating?
Yes. This page rates fresh cherries. Drying removes water and concentrates carbohydrate and calories into a much smaller volume, and many packaged dried cherries also contain added sugar, so the portion guidance is different.
Can cherries bother a sensitive stomach?
They can for some people, especially in a large portion. If cherries seem to coincide with bloating or loose stool for you, reduce the serving and compare how a smaller amount feels.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
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