Black Cherry Nutrition: Benefits, Downsides

A Closer Look at the Nutritional Value of Black Cherries

Sometimes referred to as wild cherries, black cherries (Prunus serotina) have been enjoyed in North America for hundreds of years. These dark purple stone fruits add sweetness to recipes and provide an array of potential health benefits.

Black Cherry Nutrition Facts

Black cherries are low in calories but pack plenty of vitamins, minerals, and disease-fighting antioxidants into each serving.

One cup (138 grams) of raw black cherries contains (1):

Calories: 87
Protein: 2 grams
Carbs: 22 grams
Fiber: 3 grams
Vitamin C: 10% of the Daily Value (DV)
Vitamin A: 5% of the DV
Manganese: 12% of the DV
Copper: 6% of the DV
Potassium: 5% of the DV

Black cherries also contain vitamin E, vitamin K, magnesium, iron, calcium, zinc, and phosphorus.

Beneficial Plant Compounds

Like other fruits, black cherries contain antioxidants, which are beneficial plant compounds that help protect against chronic disease.

Specifically, they’re rich in anthocyanins, a type of flavonoid with antioxidant effects. Some research suggests that diets high in flavonoids could be tied to a lower risk of heart disease, diabetes, dementia, and certain types of cancer (2).

One cup (138 grams) of black cherries provides around 55 milligrams of anthocyanins (3).

Black Cherries vs. Tart Cherries

Both black cherries and tart cherries belong to the same species of tree (Prunus species) and are chock-full of anthocyanins and other beneficial plant compounds.

However, there are a few differences to note (4):

Taste. Black cherries tend to be less sour and have a richer, sweeter flavor.
Color. Black cherries are darker in color while tart cherries are bright red.
Uses. Black cherries work well for cooking and baking but aren’t always suitable for raw applications like smoothies or salads.

Potential Benefits of Black Cherries

With their dense nutrient profile and unique antioxidants, black cherries could offer an array of potential benefits.

May Reduce Inflammation

Inflammation is involved in the development and progression of conditions like heart disease, diabetes, and cancer (5).

Thanks to their concentration of disease-fighting antioxidants, some research shows that eating black cherries could reduce markers of inflammation (6, 7).

Anthocyanins, in particular, have been shown to have powerful anti-inflammatory properties (8).

Could Improve Heart Health

High blood pressure, high cholesterol, and chronic inflammation are major risk factors for heart disease.

Some evidence suggests that eating black cherries could improve these markers to keep your heart healthy and protect against disease.

One 12-week study gave tart cherry juice to adults with heart disease risk factors like high blood pressure and excess belly fat. Consuming the juice increased antioxidants, decreased blood pressure, and improved LDL (bad) cholesterol levels (9).

Another study showed that eating Bing cherries for 28 days reduced several blood markers of inflammation in healthy adults (10).

Supports Muscle Function and Recovery

Because exercise triggers muscle damage and inflammation, eating antioxidant-rich foods is particularly beneficial for athletes.

Research shows that tart cherry juice increases strength and reduces muscle soreness after exercise (11).

Though more research is needed, black cherries may also aid exercise performance and recovery.

In one study, cyclists drinking tart cherry concentrate had significantly less inflammation and muscle damage than those given a placebo. Cherry concentrate also increased blood antioxidant levels prior to and following exercise (12).

Supports Healthy Blood Sugar Levels

Despite being sweet, black cherries have a low glycemic index (GI), meaning they don’t cause blood sugar spikes.

Their high fiber and antioxidant content helps slow the absorption of sugar in your blood to support stable blood sugar levels

Some evidence suggests that consuming black cherries could aid blood sugar control as well, which may reduce your risk for type 2 diabetes.

A 12-week study observed that drinking tart cherry juice decreased hemoglobin A1c, a marker of long-term blood sugar control, in people with type 2 diabetes (13).

May Promote Brain Health

Animal and test-tube studies indicate that black cherries could improve several aspects of brain health.

Their antioxidants help reduce oxidative damage and inflammation in brain cells, potentially protecting against conditions like dementia and Alzheimer’s (14, 15).

Additionally, black cherry anthocyanins may increase communication between brain neurons to improve cognition, learning, and memory (16, 17).

Some research observes improvements in brain function and behavior after supplementing with other berry anthocyanins, but more studies are needed on black cherries specifically

How to Eat Black Cherries

When fresh black cherries are in season during the summer months, they make for the perfect portable snack and sweet ingredient to incorporate into recipes.

If you find them at your local grocery store or farmers market, look for cherries that are plump and fully black in color.

Ripe, ready-to-eat cherries should be free of bruises or mushy spots. Avoid any cherries with leaking juice, which is a sign they may be overripe.

Raw Black Cherries

Fresh black cherries can be enjoyed as-is for a healthy snack or dessert. Try washing them well and eating them plain or toss them into a fruit salad.

They also work well in green salads, cereal, oatmeal, or yogurt parfaits.

Cooked Black Cherries

Black cherries can be cooked into sauces, chutneys, and compotes or baked into a variety of your favorite desserts like pies, tarts, crumbles, and crisps.

You can also try roasting them in the oven for a tasty side dish.

Dried black cherries can also be used similarly in cooking and baking recipes as a substitute for raisins or other dried fruits.

Black Cherry Juice

Tart cherry juice is easy to find, but juice made from black cherries may be available seasonally at specialty grocers, juice bars, and farmers markets.

You can also make your own at home by blending fresh black cherries with water and straining out the solids.

Enjoy black cherry juice as a healthy beverage alternative to sweetened juices and sodas.

Potential Downsides of Black Cherries

Black cherries are safe for most people to consume and associated with very few adverse side effects.

However, they do contain fructose, a type of sugar that some people need to limit in their diets.

Additionally, they belong to the Rosaceae family of plants, so those with sensitivities to foods like peaches, apricots, strawberries, and almonds may wish to exercise caution, as they could trigger an allergic reaction in those with related food allergies (18).

Otherwise, incorporating black cherries into a balanced, healthy diet is unlikely to cause negative effects for most individuals.

Can They Cause Digestive Issues?

Some sources claim that eating too many cherries could lead to digestive problems like bloating or diarrhea.

However, there’s currently no evidence to suggest that reasonable amounts would cause issues for most healthy people.

That said, those with irritable bowel syndrome (IBS) or other digestive conditions may want to keep track of how increased fruit intake affects their individual symptoms.

Oxalates in Black Cherries

Black cherries contain small amounts of oxalates, antinutrients that can bind to minerals like calcium and iron in your digestive tract, preventing their absorption (19).

For most healthy people, this is unlikely to cause concern. However, those with a history of kidney stones or nutrient deficiencies should be mindful of dietary oxalate intake.

If this applies to you, limit high oxalate foods like black cherries, nuts, chocolate, beans, beets, and spinach to occasional portions eaten alongside other nutrient-dense foods.