By the Nutriveda editorial team · Updated 10 November 2026
Sour cherries are the sharp, deep-red cousins of sweet cherries, with a short season in early summer. Most people find them too sour to eat by the handful, which is why they usually end up in compotes, jams and bakes. Raw and pitted, they have 50 kcal per 100 g, so a small bowl of 100 g is about 50 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 50 kcal | |
| Protein | 1.0 g | |
| Fat | 0.3 g | |
| of which saturated | 0.1 g | |
| Carbohydrate (total, fibre included) | 12.2 g | |
| of which sugars | 8.5 g | |
| Fibre | 1.6 g | |
| Potassium | 173 mg | 9% |
| Calcium | 16 mg | 2% |
| Magnesium | 9.0 mg | 2% |
| Iron | 0.3 mg | 2% |
| Sodium | 3.0 mg | |
| Vitamin C | 10 mg | 12% |
Values are for: raw red sour cherries without stones. Source: USDA FoodData Central, SR Legacy, FDC ID 173954 (“Cherries, sour, red, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Sour cherries are a light fruit: mostly water, 8.5 g of natural sugar and 1.6 g of fibre per 100 g. Their sharp taste comes from fruit acids, not from a lack of sugar. The fruit itself is modest in calories. What changes the picture is the sugar that most recipes add to tame the sourness.
How to choose and eat it
Fresh sour cherries are soft and do not keep, so use them within two or three days or freeze them. Pit them first: frozen pitted sour cherries cook straight from the freezer. Out of season, look for frozen fruit or jars packed in their own juice, and check the label for added sugar.
Stew them for five minutes with a little water and spoon them over porridge or yogurt. They cut through rich food well, so they also work in a pan sauce for roast meat. In cakes and strudel, taste the filling before you add all the sugar the recipe asks for.
Who should be careful
Sour cherry juice, dried sour cherries and jarred fruit in syrup are often sweetened, so the label matters more than the name. Do not crack the stones or eat the kernels inside.
FAQ
How many calories are in sour cherries?
Raw sour cherries have 50 kcal per 100 g without the stones. A small bowl of 100 g has about 50 kcal. Sweetened jars, juices and dried fruit have more.
What is the difference between sour and sweet cherries?
They are two different species. Sweet cherries are firmer and eaten fresh. Sour cherries are softer, sharper and mostly used for cooking, baking and preserving.
Can I freeze sour cherries?
Yes. Wash, dry and pit them, freeze them in one layer on a tray, then move them to a bag. Use them from frozen in porridge, sauces and bakes.
Related entries
- Cherries – the sweet relative you eat fresh
- Oats – for porridge with stewed sour cherries
- Greek yogurt – a good match for the sour taste
- Plums
Sources
- USDA FoodData Central. Cherries, sour, red, raw, FDC ID 173954. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.