Cherries
Overview
Cherries provide polyphenols, fiber, and vitamin C. Tart cherries specifically provide melatonin for sleep support.
Food Context
Synergies
- Part of diverse fruit intake
Preparation
- See Tart Cherry for detailed sleep support information
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 63 kcal | — |
| Protein | 1.1 g | — |
| Total fat | 0.2 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 16 g | — |
| Fibre | 2.1 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.4 mg | 2% |
| Zinc | 0.1 mg | 0.6% |
| Magnesium | 11 mg | 2.6% |
| Selenium | 0 µg | 0% |
| Calcium | 13 mg | 1.3% |
| Potassium | 222 mg | 6.5% |
| Choline | 6.1 mg | 1.1% |
| Folate | 4 µg | 1% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 2.9% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 26 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Tart cherries provide melatonin for sleep support