FoodScore
0/ 100
Goodother· 100 g

Cherries Tart

Tart cherries earn a 'Good' FoodScore of 66/100, primarily due to their beneficial micronutrient content and status as a minimally processed whole food.

  • This minimally processed (NOVA 1) whole food contributes positively to a balanced diet.
  • A 100g serving provides 21% of the Daily Value for Vitamin C, supporting immune function.
  • Contains 2.5g of fiber per 100g, which aids digestive health.
  • Notably low in calories at 333 per 100g, with zero added sugar and no trans fat.
  • Provides 16% of the Daily Value for Vitamin A, important for vision and skin.
  • 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
+
What it brings to the table
Fiber (2.5g)+2
Micronutrients (Vitamin A, Vitamin C)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 66

Tart cherries achieve a 'Good' FoodScore of 66 out of 100, reflecting their strong nutritional profile as a whole food. A significant portion of this score comes from their classification as a NOVA 1 food, meaning they are unprocessed or minimally processed, which adds a substantial 10 points. They also receive bonuses for their micronutrient density, specifically contributing 21% of the Daily Value for Vitamin C and 16% for Vitamin A, which together add 4 points. The presence of 2.5g of fiber per 100g further boosts the score by 2 points, supporting digestive health. The food benefits from having zero added sugar, no trans fat, and a very low sodium content (13mg), which prevents any penalties in these areas. While the protein content is modest at 1.25g and omega-3s are absent, these do not incur penalties. To achieve a higher score, tart cherries would need to provide higher amounts of protein or other key micronutrients like Vitamin D or B12, which are not naturally present in significant amounts in this fruit.

Health benefits

What the nutrients in cherries tart actually do for you, grounded in established dietary science.

Rich in Antioxidants

Tart cherries are recognized for their content of beneficial plant compounds, particularly anthocyanins, which are responsible for their vibrant red color. These compounds act as antioxidants, helping to protect the body's cells from damage caused by free radicals. Research supports that a diet rich in antioxidants can contribute to overall cellular health. While not a cure for any condition, incorporating foods like tart cherries can be a part of a strategy to support the body's natural defenses against oxidative stress.

Supports Immune Function

A 100g serving of tart cherries provides 21% of the Daily Value for Vitamin C, a crucial nutrient for immune system health. Vitamin C plays a vital role in various immune functions, including the production of white blood cells and the protection of immune cells from damage. Dietary guidelines emphasize the importance of consistent Vitamin C intake to maintain a robust immune response. Including foods like tart cherries can help meet daily requirements for this essential vitamin, contributing to overall wellness.

Aids Digestive Health

Tart cherries contain 2.5g of dietary fiber per 100g. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. It also contributes to satiety, which can be helpful for weight management. The NIH lists fiber as a key component of a healthy diet, and consuming fiber-rich foods like tart cherries can support a healthy gut environment. This amount of fiber contributes meaningfully to the recommended daily intake.

Contributes to Vision and Skin Health

Tart cherries provide 16% of the Daily Value for Vitamin A per 100g. Vitamin A is a fat-soluble vitamin critical for maintaining good vision, especially in low light, and for supporting healthy skin and mucous membranes. It also plays a role in immune function and cell growth. Including foods rich in Vitamin A, such as tart cherries, helps ensure adequate intake of this nutrient, which is vital for several bodily functions. This contribution supports long-term eye and skin health.

How to eat it

Tart cherries, often consumed dried or as juice, are a versatile fruit that can be incorporated into many meals. Their distinct tart flavor makes them a popular addition to both sweet and savory dishes. A typical serving size is around 100g, which can be easily added to breakfast or snacks. They are an excellent way to add natural sweetness and nutritional value to your diet.

Add dried tart cherries to oatmeal, yogurt, or cereal for a natural sweetness and fiber boost.
Incorporate them into baked goods like muffins, scones, or breads, reducing the need for added sugar.
Combine with nuts and seeds for a nutrient-dense trail mix that provides sustained energy.
Use tart cherries in savory dishes such as salads with goat cheese or in glazes for poultry to add a unique flavor profile.
Things to keep in mind

Tart cherries are generally considered safe for consumption by most healthy adults in normal serving sizes. There are no widely documented common allergies specifically to tart cherries, though any fruit can potentially cause an allergic reaction in sensitive individuals. Due to their fiber content, consuming very large quantities might lead to mild digestive discomfort for some, such as bloating or gas, especially if not accustomed to a high-fiber diet. Individuals with specific medical conditions should always consult a healthcare provider regarding dietary changes, but for the general population, tart cherries pose minimal health risks.

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Reader questions
Are tart cherries healthy?
Yes, tart cherries are considered healthy. They are a minimally processed whole food (NOVA 1) and contribute beneficial micronutrients like Vitamin C (21% DV per 100g) and Vitamin A (16% DV per 100g). They also provide 2.5g of fiber per 100g and contain no added sugar or trans fat, contributing to a balanced diet.
Are tart cherries good for weight loss?
Tart cherries can be a good addition to a weight loss diet. They are relatively low in calories (333 per 100g) and contain dietary fiber, which helps promote feelings of fullness and satiety. Their natural sweetness can also satisfy cravings without added sugars, supporting calorie control.
Are tart cherries ultra-processed?
No, tart cherries are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they retain their natural nutritional integrity and are free from industrial processing, artificial additives, and excessive sugar, fat, or sodium.
How should I store dried tart cherries?
Dried tart cherries should be stored in an airtight container in a cool, dark place to maintain freshness. For longer storage, especially in warmer climates, refrigeration can extend their shelf life and prevent them from becoming too sticky or hard. Proper storage helps preserve their flavor and texture.
What can I use as an alternative to tart cherries?
If you're looking for an alternative, other dried fruits like cranberries or blueberries can offer similar tartness and nutritional benefits, though their specific micronutrient profiles will differ. For a fresh option, regular sweet cherries or even raspberries could be used, depending on the recipe and desired flavor profile. Each alternative will have its own unique nutritional composition.
Do tart cherries help with sleep?
Some research suggests that tart cherries may support sleep due to their natural content of melatonin, a hormone that regulates sleep-wake cycles. While not a definitive sleep aid, incorporating them into your diet, particularly in the evening, might contribute to better sleep quality for some individuals. More research is ongoing in this area.
Are tart cherries good for heart health?
Tart cherries can contribute to heart health as part of a balanced diet. They are low in sodium and contain no trans fat or saturated fat, which are important factors for cardiovascular well-being. Their antioxidant content also helps protect cells, and the fiber contributes to managing cholesterol levels, supporting overall heart function.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171708)Updated 2026-04-20