Cherries

Overview

Cherries (especially tart varieties) provide anthocyanins—principally Cyanidin and Peonidin backbones—plus melatonin and other polyphenols studied in sleep and recovery contexts [1]. Berry-class polyphenols have systematic-review support for cognitive performance endpoints in aging [2].

Within the BRAIN Diet framework, cherries are a polyphenol fruit used fresh, frozen, or as tart juice in targeted portions rather than as a primary calorie source [1,2].

Key Nutritional Highlights

• Anthocyanin-rich stone fruit; tart varieties noted for melatonin interest [1].
• Berry polyphenol cognitive evidence from systematic reviews [2].
• Frozen whole cherries preserve polyphenols better than juice-only patterns.
• Low energy density fresh; juice concentrates sugar — portion accordingly.

Food Context

Synergies

• Part of diverse fruit intake

Preparation

• See Tart Cherry for detailed sleep support information

Recipes

no recipes found

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	—
Sugars	12.8 g	—
Fibre	2.1 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Vitamin C	7 mg	7.8%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Cyanidin	Present — quantity not established *	—
Peonidin	Present — quantity not established *	—

Source notes (supplementary):

• * Cyanidin: USDA Database for the Flavonoid Content of Selected Foods (Release 3.3) lists cyanidin glycosides in Cherries; individual cyanidin mass is not reported in the selected USDA SR Legacy composition record.
• * Peonidin: USDA flavonoid database lists peonidin glycosides in Cherries; individual peonidin quantity is not in the selected USDA SR Legacy record.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Cherries, sweet, raw, FDC ID 171719, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

3 substances in this food

Peonidin

Anthocyanidin parent compound; occurs in foods predominantly as methylated anthocyanin glycosides, including in cherries, cranberries, and blueberries.

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Cyanidin and Cyanidin-3-Glucoside (C3G)

Anthocyanidin parent compound and its common dietary glycoside, cyanidin-3-glucoside (C3G).

References

[1] Anthocyanin-rich stone fruit; tart varieties noted for melatonin interest. Hein & Whyte 2019. Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age

[2] Berry polyphenol cognitive evidence from systematic reviews. Neshatdoust & Saunders 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials