Rainier cherries calories come to 97 for one cup of pitted fruit (154 g) and 63 per 100 g. The number to notice is how the calories are built: 91% of them come from carbs, mostly natural sugar, with almost no fat or sodium. Portion size, not the fruit itself, decides the total.
97kcal
1 cup · 154 g, raw, pits removed
6%protein
1.6 gProtein
25 gCarbs
0.3 gFat
How to burn off 97 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, pits removed · per 154 g
Calories
97 kcal
Protein
1.6 g
Carbohydrate
25 g
Fat
0.3 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
0 mg
Potassium
342 mg
Iron
0.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Rainier cherries: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (154 g)
97
1.6 g
24.7 g
0.3 g
0 mg
5%
1 cherry (8.2 g)
5
0.1 g
1.3 g
0 g
0 mg
0%
1 cup with pits (138 g)
87
1.5 g
22.1 g
0.3 g
0 mg
4%
100 g
63
1.1 g
16 g
0.2 g
0 mg
3%
3 × 1 cup (154 g)
291
4.9 g
0 mg
5 × 1 cup (154 g)
485
8.2 g
0 mg
One cup is a 97-calorie snack, five cups is not
A single Rainier cherry weighs about 8.2 g and adds roughly 5 calories. That sounds like nothing, which is exactly why a bowl disappears fast. One pitted cup of 154 g lands at 97 calories, about 5% of a 2,000-calorie daily value.
The total climbs in a straight line once you keep eating. Two cups (308 g) reach 194 calories, three cups (462 g) reach 291, and a five-cup bag session of 770 g hits 485 calories. That last figure is a full meal's worth of energy from fruit alone.
Measuring with the pits in changes the math a little. A cup with pits weighs 138 g of edible fruit and comes to 87 calories, because the stones take up space in the cup. If you snack straight from the bag, count cherries or weigh them; eyeballing a pile is where the estimate drifts.
Carbs supply 91% of the calories
Rainier cherries taste sweeter than their pale color suggests, and the label agrees. Per 100 g they carry 16 g of carbs, and 12.8 g of that is sugar. Carbs account for 91% of the calories, protein for 6% and fat for just 3%.
Protein is a minor player here. One cup gives 1.6 g, about 3% of the daily value, so cherries will not hold you over the way a protein-heavy snack does. Fat sits at 0.3 g per cup, close enough to zero that it barely registers.
That profile makes Rainier cherries fast energy. They work well before a walk or a workout, or as the sweet finish to a meal that already has protein and fat in it. On their own, expect them to satisfy a sweet craving more than real hunger.
Sugar is the row to watch, fiber softens it
One pitted cup holds 19.7 g of sugar, all of it naturally present in the fruit. Three cups push that to roughly three times as much, which matters if you track sugar closely. The sodium row, by contrast, reads 0 mg, and so do cholesterol and saturated fat.
Fiber is the balancing number. A cup brings 3.2 g against a daily value of 28 g, and 100 g gives 2.1 g. That is a modest amount, but it is more than juice or candy of the same sweetness would offer, and chewing whole fruit slows you down.
Potassium adds a quiet bonus at 222 mg per 100 g. If you watch sugar, the practical move is simple: portion one cup into a bowl instead of eating from the container. BodyPal can log Rainier cherries from a photo, which helps when the bowl is the portion.
Pair them with protein to make a snack stick
At 97 calories a cup, Rainier cherries fit easily into most days. The weak spot is staying power: with 1.6 g of protein and 0.3 g of fat per cup, they leave you hungry sooner than their sweetness suggests.
Pair a cup with plain Greek yogurt, cottage cheese or a small handful of nuts to slow things down. Tossed into a salad with leafy greens and a grilled protein, they add sweetness without much added energy. Pitted and frozen, they make a cold dessert that takes longer to eat.
Watch the processed versions. Dried Rainier cherries, such as those from Chukar Cherries, and maraschino styles like Royal Harvest are a different product from the fresh fruit on this page. Check their own labels rather than applying the raw numbers here.
How does rainier cherries compare?
Here is how Rainier cherries stack up against Bing cherries, generic sweet cherries and cherries measured with pits, per 100 g and per usual serving.
Verdict: On these numbers it is a tie: every option lands at 63 calories, 16 g of carbs and 1.1 g of protein per 100 g. Pick the variety you enjoy most, and spend your attention on portion size instead.
Most popular rainier cherries brands in the United States
Both products are processed: dried cherries have lost their water and maraschino cherries sit in syrup, so their label numbers run far above fresh cherries. Source: manufacturer labels / USDA FoodData Central.
Rainier cherries FAQs
How many calories are in Rainier cherries?
A cup of pitted Rainier cherries is about 97 calories, and one cherry is about 5 calories. Per 100 g they come to 63 calories.
Are Rainier cherries good for weight loss?
A cup is 97 calories with 3.2 g fiber and 0.3 g fat, so it fits most calorie targets as a sweet snack.
Rainier cherries vs Bing cherries: which has fewer calories?
Both are sweet cherries at 63 calories per 100 g, so a cup of either is about 97 calories.
How much sugar is in Rainier cherries?
A cup has about 19.7 g sugar within 24.7 g of carbs. Per 100 g that is 12.8 g sugar.
How many calories are in one Rainier cherry?
One Rainier cherry of about 8.2 g has roughly 5 calories, with 1.3 g of carbs and 1.1 g of sugar. Counting cherries one by one is the most accurate way to track a loose handful.
What are the nutrition facts for a cup of Rainier cherries?
One pitted cup (154 g) has 97 calories, 24.7 g of carbs, 19.7 g of sugar, 3.2 g of fiber, 1.6 g of protein and 0.3 g of fat. Sodium is 0 mg.
What is the nutritional value of Rainier cherries per 100 g?
Per 100 g, Rainier cherries provide 63 calories, 16 g of carbs, 12.8 g of sugar, 2.1 g of fiber, 1.1 g of protein, 0.2 g of fat and 222 mg of potassium.
How much fiber is in Rainier cherries?
A pitted cup of Rainier cherries has 3.2 g of fiber, measured against a daily value of 28 g. Per 100 g the figure is 2.1 g, a modest but useful amount for a sweet fruit.
Do Rainier cherries contain fat or sodium?
Barely. Rainier cherries have 0.2 g of fat per 100 g and 0 mg of sodium, with no cholesterol or saturated fat. Fat supplies only 3% of their calories.
