Cherries and Diabetes: Carbs, Glycemic Index and Portions
A cup of sweet cherries has about 22 g of carbohydrate (19 g net). Glycemic index: low to medium (29 to 63). Yes, in measured portions. Fresh cherries are a fruit serving; count them out, because the handfuls add up.
Cherries are easy to eat one after another, and the pits slow you down a little. A cup is a serving of fruit, and a small handful of 10 to 12 is often what a snack-sized portion looks like.
Tart cherries and sweet cherries differ in sugar, and dried or canned cherries in syrup are much more concentrated.
Carbs in cherries by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| cup, with pits | 138 | 22 | 2.9 | 19 | 1.5 |
| cup, without pits | 154 | 25 | 3.2 | 21 | 1.7 |
| cherry | 8 | 1.3 | 0.2 | 1.1 | 0.1 |
| 100 g (for comparing foods) | 100 | 16 | 2.1 | 14 | 1.1 |
Source: USDA FoodData Central, FDC ID 171719 (Cherries, sweet). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
GI ranks how fast a food raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56 to 69, high 70 or more. The two raw cherry entries differ widely. Glycemic load multiplies the index by the available carbohydrate in a portion (carbs minus fiber), so it reflects how much you actually eat: low is 10 or less, medium 11 to 19, high 20 or more.
Which published values we used (2)
| Entry | Food as listed | GI |
|---|---|---|
| Suppl. Table 2, #2927 | Cherries, raw | 29 |
| Suppl. Table 2, #2929 | Cherries, dark, raw, pitted | 63 |
Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632. Glucose reference (glucose = 100); values from studies that used white bread were converted by the authors. Where studies differ we show the range, not an average.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How cherries fit the plate method
Cherries count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop cherries onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- About 10 to 15 cherries.
- Choose fresh or frozen without added sugar.
- Skip cherries in heavy syrup.
Pairs well with: plain yogurt, a few almonds, cottage cheese.
Related foods
Banana
1 medium: 27 g carbs
Apple
cup, quartered or chopped: 17 g carbs
Strawberries
cup, halves: 12 g carbs
Watermelon
cup, balls: 12 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Do cherries raise blood sugar?
They contain carbohydrate, so yes, like any fruit. A measured portion fits in most plans.
How many carbs are in a cup of sweet cherries?
About 22 g of carbohydrate, of which about 2.9 g is fiber, so roughly 19 g net carbs. Values are from USDA FoodData Central for 138 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Cherries, sweet (FDC ID 171719)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
