Dried cherries receive a 'Good' FoodScore of 66/100, primarily due to their status as a minimally processed whole food and their beneficial micronutrient content.
Minimally processed (NOVA 1) whole fruit, contributing to a healthy dietary pattern.
Provides 21% of the Daily Value for Vitamin C per 100g serving.
Contains 2.5g of fiber per 100g, supporting digestive health.
Zero added sugar and negligible sodium (13mg) make them a good snack choice.
Offers 16% of the Daily Value for Vitamin A in a 100g portion.
Scores +11 points above the other category average (55/100 across 36 foods).
Fiber
2.5g
9% of Daily Value
Protein
1.25g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
13mg
1% of Daily Value
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What it brings to the table
Fiber (2.5g)+2
Micronutrients (Vitamin A, Vitamin C)+4
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 66
Dried cherries achieve a 'Good' FoodScore of 66 out of 100, largely because they are a minimally processed whole food, earning a significant +10 bonus. This means they retain much of their natural nutritional integrity. They also receive bonuses for their micronutrient content, specifically +4 points for providing meaningful amounts of Vitamin A (16% DV) and Vitamin C (21% DV) per 100g serving. Additionally, their fiber content of 2.5g per 100g contributes a +2 bonus, which is beneficial for digestive health. The food incurs no penalties, as it has zero added sugar, very low saturated fat (0.15g), and low sodium (13mg). To achieve a higher score, dried cherries would need to provide more substantial amounts of protein or fiber, or a broader range of micronutrients at higher Daily Values. However, as a dried fruit, its current profile is quite favorable.
Health benefits
What the nutrients in cherries dried actually do for you, grounded in established dietary science.
Supports Immune Function
Dried cherries can contribute to a healthy immune system, primarily due to their notable Vitamin C content. A 100g serving provides 21% of the Daily Value for Vitamin C, an essential nutrient known for its role in immune cell function and protection against oxidative stress. Regular intake of foods rich in Vitamin C, like dried cherries, helps maintain the body's natural defenses. While not a cure for illness, adequate Vitamin C is a key component of a well-functioning immune response.
Promotes Digestive Health
The fiber content in dried cherries plays a role in promoting healthy digestion. With 2.5g of fiber per 100g serving, they contribute to your daily fiber intake, which is crucial for maintaining bowel regularity and preventing constipation. Dietary fiber adds bulk to stool, facilitating its passage through the digestive tract. Including fiber-rich foods like dried cherries can support a healthy gut environment, though it's important to also consume adequate fluids.
Contributes to Vision Health
Dried cherries provide Vitamin A, an important nutrient for maintaining good vision. A 100g serving offers 16% of the Daily Value for Vitamin A, which is vital for the proper functioning of the retina and for maintaining healthy mucous membranes. This vitamin is also involved in cell growth and differentiation. Including foods rich in Vitamin A can support overall eye health, particularly in low-light conditions.
Provides Antioxidant Support
As a fruit, dried cherries contain various plant compounds that offer antioxidant support. These compounds help to neutralize free radicals in the body, which can contribute to cellular damage. While specific antioxidant levels can vary, the presence of vitamins like Vitamin C and other phytochemicals in cherries is generally recognized for contributing to the body's defense mechanisms. Incorporating a variety of fruits into the diet is a common recommendation for increasing antioxidant intake.
Dried cherries receive a 'Good' FoodScore of 66/100, primarily due to their status as a minimally processed whole food and their beneficial micronutrient content.
How to eat it
Dried cherries are a versatile and convenient snack, often enjoyed on their own or as an addition to various dishes. They offer a concentrated sweetness and a chewy texture, making them a popular choice for adding flavor and nutrients to meals. Common uses include mixing them into cereals, yogurts, baked goods, or salads. Portion control is key due to their concentrated sugar content.
Store dried cherries in an airtight container in a cool, dark place to maintain freshness and prevent them from drying out further.
Incorporate dried cherries into oatmeal or yogurt for a natural sweetness and a boost of fiber and micronutrients.
Add a small handful of dried cherries to salads with nuts and greens for a sweet-tart contrast and added texture.
Use dried cherries as a natural sweetener in homemade granola bars or trail mix, pairing them with unsalted nuts and seeds.
Things to keep in mind
Dried cherries are generally safe for most individuals when consumed in moderate amounts. However, their concentrated sugar content means that excessive consumption could lead to higher calorie intake. Individuals managing blood sugar levels should be mindful of portion sizes. While rare, some people may experience mild digestive discomfort if consuming very large quantities due to the fiber content. There are no widely documented common allergies or significant drug interactions associated with dried cherries at normal serving sizes.
Yes, dried cherries are considered a healthy food. They are a minimally processed whole fruit (NOVA 1) and provide beneficial micronutrients like Vitamin C (21% DV) and Vitamin A (16% DV) per 100g. They also contain 2.5g of fiber and have no added sugar, contributing to a balanced diet.
Are dried cherries good for weight loss?
Dried cherries can be part of a weight management plan, but portion control is important. While they offer fiber and nutrients, they are calorie-dense (333 calories per 100g) due to the concentrated sugars. Enjoying them in moderation as a substitute for less nutritious snacks can be beneficial, but excessive intake could hinder weight loss goals.
Are dried cherries ultra-processed?
No, dried cherries are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. The drying process is a traditional method of preservation that removes water but largely retains the fruit's natural nutritional profile, without the addition of industrial ingredients.
How should I store dried cherries?
To maintain their quality and prevent them from becoming too hard, store dried cherries in an airtight container in a cool, dry place away from direct sunlight. Refrigeration can extend their shelf life, especially in warmer climates, but is not strictly necessary for short-term storage.
What can I use instead of dried cherries?
If you're looking for a similar sweet-tart flavor and chewy texture, other dried fruits like cranberries, blueberries, or raisins can be good substitutes. For a less sweet option, fresh berries or chopped apples can provide fiber and micronutrients with fewer concentrated sugars.
Do dried cherries have a lot of sugar?
Dried cherries contain natural sugars that become concentrated during the drying process. While they have no added sugar, a 100g serving contains a significant amount of natural sugars. This concentration makes them a calorie-dense food, so mindful portioning is recommended, especially for those monitoring sugar intake.
Are dried cherries good for heart health?
Dried cherries can contribute to heart health as part of a balanced diet. They are low in saturated fat (0.15g per 100g) and sodium (13mg), and contain fiber (2.5g), which are all factors that support cardiovascular well-being. Their antioxidant compounds may also play a role in reducing oxidative stress, which is beneficial for heart health.