Cherry Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
22
per source
Glycemic load
3
Low GL
This food's glycemic index is 22, which is Low GI.
Cherries are one of the lower-GI fruits and have a low glycemic load per typical serving, so they have a modest effect on blood sugar. Their fiber content and antioxidant compounds may further support glucose management. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Fresh sweet cherries have a glycemic index of about 22 — one of the lowest GI values among common fruits.
One cup of pitted cherries provides 3.8 g of fiber and 342 mg of potassium.
Cherries are rich in anthocyanins, plant compounds linked to anti-inflammatory and antioxidant effects.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (154 g), pitted. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
24.7g
Net carbs
20.9g
total carbs minus fiber
Fiber
3.8g
slows the glucose rise
- Sugars
- 19.7g
- Protein
- 1.6g
- Calories
- 97kcal
Notable nutrients
- Vitamin C9.7 mg
- Potassium342 mg
- Anthocyanins~80 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Good choice — low GI and low GL in sensible portions
Cherries are one of the lower-GI fruits and have a low glycemic load per typical serving, so they have a modest effect on blood sugar. Their fiber content and antioxidant compounds may further support glucose management. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A one-cup serving of pitted cherries (about 154 g) contains roughly 21 g of net carbs and a glycemic load of around 3, which is very low. This is a reasonable portion for most people with diabetes. Larger portions — such as two cups or more — will increase the glycemic load meaningfully, so stick to one cup as a serving.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating fresh, whole cherries
Little effectFresh cherries have intact cell walls and fiber, which slows sugar absorption and preserves the low GI. This is the best way to eat them for blood sugar control.
Drying cherries (dried cherries, craisins)
Raises GIDrying concentrates sugars significantly — a small handful of dried cherries has a much higher glycemic load than a cup of fresh cherries. Portion sizes shrink dramatically.
Juicing cherries
Raises GIJuicing removes fiber and concentrates sugars, raising the glycemic impact. Cherry juice has a higher GI and GL than whole cherries and should be consumed in small amounts.
Cooking or baking cherries (pies, compotes)
Raises GICooking breaks down cell walls and may increase sugar availability. Adding sugar in pies or compotes further raises the glycemic load. A small serving of unsweetened cooked cherries is still moderate, but sweetened preparations are higher.
Pairing tip
Pair cherries with a handful of almonds or walnuts to add protein and healthy fat, which slows sugar absorption. A small serving of Greek yogurt or cottage cheese also works well. Avoid pairing cherries with other high-sugar fruits or sweetened foods in the same meal.
Why GI numbers vary
Cherry GI is consistently reported as low across sources — typically around 20–25 for fresh, sweet cherries. The value of 22 is well-established and comes from multiple studies. Sour cherries may have an even lower GI due to higher acid content. Dried or processed cherry products vary widely and are not covered by this value.
Not medical advice. This page is general nutrition information about Cherry. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Fresh sweet cherries have a glycemic index of about 22, which is low. This means they cause a slow, gradual rise in blood sugar rather than a rapid spike. The GI is consistent across common sweet cherry varieties like Bing and Rainier. Sour cherries may be slightly lower. Dried cherries and cherry juice have higher GI values due to sugar concentration and fiber loss.
Yes, cherries are a good fruit choice for people with diabetes because of their low GI and low GL. A one-cup serving has a glycemic load of about 3, which is very low. The fiber and anthocyanins in cherries may also offer additional metabolic benefits. However, portion size still matters — stick to one cup and avoid dried or sweetened cherry products. This is general nutrition information, not medical advice.
Cherries are moderate in carbs — about 21 g net carbs per cup. On a moderate low-carb plan (50–100 g net carbs/day), one cup fits easily. On strict keto (under 20–30 g/day), a half-cup (about 10–12 cherries) is a better fit to stay within the daily carb budget. Fresh cherries are preferable to dried, which are much more carb-dense.
Sweet cherries (Bing, Rainier, Lambert) all have a similar low GI around 20–25. Sour or tart cherries (Montmorency, Morello) may have a slightly lower GI due to higher organic acid content, which can slow gastric emptying. The differences are small, and all fresh cherries are low-GI fruits. Dried sweet cherries and maraschino cherries (which are sweetened) are not low-GI.
Cherry juice has a higher glycemic impact than whole cherries because juicing removes fiber and concentrates the natural sugars. Tart cherry juice is sometimes studied for anti-inflammatory benefits, but it still contains sugar and should be consumed in small amounts (4–6 ounces) and preferably paired with a protein or fat source. Unsweetened cherry juice is better than sweetened, but whole cherries are the best choice for blood sugar management.
Canned cherries packed in water or their own juice are a reasonable option, but those packed in heavy syrup add significant sugar and raise the glycemic load. Look for 'no sugar added' or 'packed in water' on the label. Drain and rinse them to remove excess liquid. Fresh or frozen unsweetened cherries are generally better choices.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026