Potassium: one area where sweet cherries come out ahead

Potassium is an essential mineral and electrolyte involved in normal muscle function, nerve signalling and fluid balance.

Raw sweet cherries contain around 222 mg of potassium per 100 g, compared with approximately 173 mg in raw tart cherries in USDA reference data. That's around 28% more potassium in the sweet cherries represented by these datasets.

It doesn't make cherries a potassium supplement, of course.

But it does challenge the idea that tart cherries are nutritionally superior across the board.

Sweet cherries and inflammation: human research exists

Perhaps the most convincing evidence in favour of giving sweet cherries more attention comes from studies involving actual people.

One of the earliest was published in The Journal of Nutrition in 2003.

Researchers gave 10 healthy women 280g of Bing sweet cherries and measured several blood and urine markers afterwards. Five hours after eating the cherries, plasma urate levels had decreased, while urinary urate excretion increased.

The researchers also observed trends in inflammatory markers, although some findings were not statistically significant.

That study helped spark further research into cherries and uric acid. And importantly, the cherries weren't tart.

They were sweet Bing cherries.

What happened when people ate sweet cherries for 28 days?

An even more interesting study followed.

In 2006, USDA-associated researchers asked 18 healthy men and women to eat 280 g of Bing sweet cherries every day for 28 days.

After the four-week period, researchers reported reductions in several circulating inflammatory markers. C-reactive protein - commonly abbreviated CRP - decreased by approximately 25%.

Another inflammatory marker known as RANTES decreased by approximately 21%.

This was a small study and shouldn't be interpreted as proof that eating sweet cherries treats inflammatory disease.

But it provides direct human evidence that compounds in sweet cherries can influence biological markers associated with inflammation.

That's worth remembering the next time someone suggests tart cherries are the only cherries that matter.

Researchers looked again — and sweet cherries produced interesting results.

A later study published in The Journal of Nutrition in 2013 investigated Bing sweet cherries in another group of 18 adults.

Again, participants consumed 280 g of sweet cherries daily for 28 days.

Researchers measured 89 different biomarkers. After the cherry intervention, several had changed.

Reported reductions included approximately:

• 20% in CRP
• 20% in ferritin
• 20% in plasminogen activator inhibitor-1
• 14% in endothelin-1
• 8% in IL-18

Researchers were careful not to claim that sweet cherries prevented disease; participants were healthy and no clinical disease endpoints were being tested.

But the findings demonstrated measurable biological effects following regular consumption of sweet cherries.

So why haven't sweet cherries been studied as much?

There's no established scientific finding showing that tart cherries deserve to be studied three times more often because they're inherently more beneficial.

There are, however, practical differences between the two industries.

Sweet cherries are overwhelmingly consumed fresh. Tart cherries are overwhelmingly processed.

The 2018 review noted that in the US, most sweet cherries are sold fresh, while approximately 97% of tart cherries are processed, largely for cooking and baking.

That makes tart cherries particularly convenient for producing standardised research products such as: juice concentrates, powders, capsules and measured beverages.

Researchers can give every participant the same quantity of a shelf-stable concentrate much more easily than supplying fresh seasonal fruit year round.

Over time, that creates another effect.

Researchers study tart cherry juice because earlier researchers studied tart cherry juice.

Products become standardised.

Published protocols become available.

The evidence base grows.

More studies follow.

And eventually the public begins to associate the volume of research with biological superiority.

Those are not necessarily the same thing.

Sweet cherry research is starting to tell its own story.

A 2021 scientific review devoted specifically to sweet cherries and their bioactive compounds described Prunus avium as a significant source of polyphenolic compounds with antioxidant potential.

The authors reviewed research involving sweet cherries and areas including oxidative stress, inflammatory pathways, cardiovascular health and glucose metabolism — while also emphasising the need for significantly more clinical research.

That's an important caveat. There is promising evidence around cherries. But there's also plenty we still don't know.

And that's true for both tart and sweet cherries.

What about cherries and antioxidants?

This is one area where the two varieties have plenty in common.

Both sweet and tart cherries contain numerous polyphenols.

Among them are compounds including:

Anthocyanins: The pigments associated with the deep red, purple and burgundy colours of cherries.

Hydroxycinnamic acids: A group of naturally occurring phenolic compounds found in plant foods.

Flavanols: Another family of polyphenolic compounds.

Vitamin C: An essential vitamin that also functions as an antioxidant.

The exact amounts vary enormously.

Variety matters.

Ripeness matters.

Growing conditions matter.

The part of the cherry tested matters.

Storage and processing matter too.

Which means asking whether “sweet cherries or tart cherries contain more antioxidants” may be too simplistic a question.

A better question might be:

Which variety, grown where, harvested when, and processed how?

And what about melatonin?

This is another fascinating example of tart cherries dominating the conversation.

Search cherry juice and sleep and you'll encounter endless references to tart cherry juice and melatonin.

But melatonin isn't exclusive to tart cherries.

Researchers have identified naturally occurring melatonin in sweet cherry species including Prunus avium.

A 2013 study investigated melatonin production in the sweet cherry cultivars Hongdeng and Rainier, finding that melatonin levels changed as the fruit developed and even varied in relation to environmental conditions and time of day.

Later research has continued investigating melatonin metabolism in sweet cherries. That's an important distinction.

It doesn't mean eating sweet cherries will necessarily improve sleep.

But it does mean claims that tart cherries are uniquely capable of containing melatonin-related compounds are inaccurate.

The science is considerably more interesting than that.

What does the broader cherry research actually tell us?

The influential 2018 review examined studies investigating cherries in relation to:

• oxidative stress
• inflammation
• exercise-induced muscle soreness
• strength recovery
• blood pressure
• arthritis
• blood lipids
• glucose regulation
• sleep
• cognitive function

Across the studies included in the review, researchers observed favourable changes in a number of these areas.

But there are substantial limitations.

Studies were often small.

Many lasted less than two weeks.

Doses and cherry products varied.

Participants differed considerably.

And - crucially - there were far fewer sweet-cherry trials than tart-cherry trials.

So the scientific answer isn't:

“Tart cherries are better.”

It's closer to:

“Cherries contain a fascinating combination of nutrients and bioactive compounds; tart cherries have simply been investigated much more extensively in certain areas.”

What about sweet cherry juice?

This is where the conversation becomes particularly relevant in Australia.

When people search for cherry juice, they're often introduced almost exclusively to tart cherry juice.

But there's no reason cherry juice has to be made from tart cherries.

Sweet cherries naturally contain many of the compounds researchers find interesting in cherries, including anthocyanins, other polyphenols, vitamin C and potassium.

And because different cherry varieties contain different phytochemical profiles, the type and quality of fruit used can matter enormously.

CherryHill Orchards Pure Cherry Juice is made from Australian-grown sweet cherries with nothing added.

Rather than trying to imitate tart cherry concentrate, it's exactly what its name suggests:

Cherries, pressed into juice.

No added sugar.

No added flavour.

No unrelated fruit juices.

No cherries from other orchards, and no cherries from overseas.

Just Australian cherries. Hand picked. Family owned.

Is sweet cherry juice better than tart cherry juice?

There's currently no good scientific basis for declaring an overall winner.

And that's probably the most accurate answer.

Tart cherry juice has a larger body of clinical research behind specific applications, particularly areas such as exercise recovery and sleep.

Sweet cherries, meanwhile:

• contain many of the same bioactive compounds
• can contain high levels of anthocyanins
• provide potassium, fibre, vitamin C and other nutrients
• have demonstrated measurable effects in several human studies
• remain comparatively under-researched

So rather than thinking of one as “healthy” and the other as “ordinary,” they're better understood as two closely
related fruits with overlapping but different nutritional and phytochemical profiles.

Are darker sweet cherries better?

Colour can offer one clue to a cherry's phytochemical profile.

Anthocyanins are responsible for many of the rich red and purple pigments in plants, so darker-skinned cherries often contain significant levels of these compounds.

But colour alone doesn't tell you everything.

The cultivar, ripeness, climate and growing conditions can all affect polyphenol levels.

That means two sweet cherry varieties can be surprisingly different - just as two tart varieties can.

It's another reason why reducing the entire cherry world to “sweet versus tart” doesn't quite tell the full story.

Sweet cherries aren't simply tart cherries with more sugar.

The names can be misleading. “Sweet” sounds indulgent. “Tart” sounds medicinal. But they're botanical categories, not health ratings.

Sweet cherries aren't the nutritionally empty cousin of tart cherries.

They're whole fruit containing fibre, potassium, vitamin C, polyphenols and naturally occurring plant compounds.

And some of the compounds most frequently used to promote tart cherries - particularly anthocyanins - may be present at high concentrations in dark sweet cherries too.

Frequently asked questions:

Are sweet cherries good for you?

Sweet cherries contain fibre, potassium, vitamin C and numerous polyphenolic plant compounds including anthocyanins. Human studies have also investigated sweet cherries in relation to markers of inflammation and uric acid metabolism.

Are tart cherries healthier than sweet cherries?

There isn't enough evidence to say tart
cherries are universally healthier. Tart cherries contain higher amounts of
certain compounds, while sweet cherries contain higher amounts of others. Much
more clinical research has been conducted on tart cherries, which makes direct comparison difficult.

Do sweet cherries have antioxidants?

Yes. Sweet cherries contain antioxidant compounds including vitamin C, anthocyanins and other polyphenols.

Dark sweet cherries can be particularly rich in anthocyanins.

Do sweet cherries contain anthocyanins?

Yes.

In fact, compositional data cited in a major cherry-health review found higher anthocyanin concentrations in parts of Bing sweet cherries than Montmorency tart cherries.

Do sweet cherries contain melatonin?

Melatonin has been identified in sweet cherry varieties, although concentrations can vary by cultivar, fruit development and growing conditions.

This doesn't mean sweet cherries should be considered a treatment for sleep problems.

Is sweet cherry juice good for you?

Sweet cherry juice can contain nutrients and naturally occurring compounds found in sweet cherries, but its nutritional composition will depend on the fruit, processing method and whether anything else is added.

When comparing cherry juices, check the ingredient list and determine whether you're buying pure cherry juice, juice from concentrate or a blended cherry drink.

What's the difference between tart cherry juice and sweet cherry juice?

The primary difference is the cherry species used.

Tart cherry juice is commonly made from Prunus cerasus, often Montmorency cherries.

Sweet cherry juice is made from Prunus avium cherries - the same broad category of cherries generally eaten fresh.

Their flavour and phytochemical profiles differ, but both contain naturally occurring cherry polyphenols.

Which has more antioxidants: sweet cherries or tart cherries?

There isn't one universal answer.

Different antioxidant compounds occur at different concentrations. Some research reports greater total phenolic content in tart cherries, while certain sweet cherries have demonstrated higher concentrations of anthocyanins.

Cultivar, ripeness, growing conditions and processing also significantly influence the final numbers.

So, who wins the great cherry debate?

Tart cherries deserve their reputation as an interesting fruit.

They've been studied extensively, they contain a diverse mix of polyphenols and they've produced some genuinely fascinating research.

But they don't own the science of cherries.

Sweet cherries contain many of the very same compounds.

In certain comparisons, they contain more of them.

Human trials using sweet cherries have reported meaningful changes in biological markers.

And perhaps most importantly, sweet cherries haven't yet been given the same amount of scientific attention.

So maybe there doesn't need to be a winner.

The more interesting conclusion is that cherries - sweet and tart - appear to be far more complex than their flavour suggests.

And after decades of tart cherries taking centre stage in wellness research, it might finally be time for the sweet cherry to get a little more attention.

Fresh cherries are strongly associated with summer and Christmas.

They're eaten straight from the punnet, added to grazing platters and desserts, baked into cakes and increasingly used in juices, sauces and drinks.

France

Cherries appear in one of France's most famous rustic desserts: clafoutis, where fresh cherries are baked inside a soft custard-like batter.

Germany

Cherries are an essential part of Black Forest cake, traditionally paired with chocolate, cream and kirsch.

Eastern Europe

Sour cherries are commonly made into preserves, compotes, soups, dumpling fillings, cakes and drinks.

Türkiye

Türkiye has a long relationship with cherries and remains one of the world's important cherry-producing regions. Both sweet and sour cherries appear throughout Turkish cooking, preserves and desserts.

Japan

While Japan may be most famous internationally for its spectacular flowering cherry trees, fresh cherries are also highly prized. Premium fruit culture in Japan can turn beautifully presented cherries into luxury gifts.

United States

Sweet cherries are widely eaten fresh, while tart cherries are strongly associated with pies, dried cherries, concentrates and tart cherry juice.

And across countless countries, cherries are transformed into jams, preserves, syrups, cakes, pastries, juices, sauces, liqueurs and confectionery.

For such a small fruit, they have an impressive culinary résumé.

A few cherry facts for your next trivia night

There are more varieties than you might think.
More than 1,000 cherry varieties have been identified, although only a smaller number are commercially grown.

Cherries are related to roses.
Cherry trees belong to the Rosaceae family — the same broad botanical family as roses.

They're also related to almonds.
Cherries and almonds both belong to the Prunus genus, along with peaches, plums, apricots and nectarines.

Not all cherries are dark red.
Depending on the variety, ripe cherries can be almost black, ruby red, bright red, yellow or beautifully blushed.

Cherry season moves around the world.
Because cherries are grown in both the Northern and Southern Hemispheres, the global cherry calendar follows summer from one side of the world to the other.

Australia grows dozens of varieties.
More than 40 commercial cherry varieties are grown around Australia.

They've been eaten for thousands of years.
Wild cherries were consumed long before modern orchards existed, with evidence of cherries extending back into prehistoric Europe.

Why cherries have stayed special

Perhaps part of the appeal of cherries is that they have never quite become an everyday fruit.

Their growing season remains short. They need careful harvesting. And unlike an apple that might happily sit in the fruit bowl for weeks, fresh cherries demand to be enjoyed while they're at their best.

That seasonality has helped cherries retain a sense of occasion.

For more than 85 years, growing cherries has been part of life at CherryHill Orchards in Victoria's Yarra Valley.

Across generations, we've watched cherry varieties change, orchards evolve and Australians discover new ways to enjoy the fruit — from picking and eating cherries fresh from the tree to drinking pure Australian cherry juice throughout the year.

And yet the basic appeal hasn't really changed.

A perfectly ripe cherry is still one of summer's simplest pleasures.

Frequently asked questions about cherries

Are cherries a fruit?

Yes. Cherries are stone fruits from the Prunus genus and are closely related to plums, peaches, nectarines and apricots.

What are the main types of cherries?

The two main commercially consumed categories are sweet cherries (Prunus avium) and sour or tart cherries (Prunus cerasus).

Sweet cherries are generally eaten fresh, while tart cherries are often used in baking, preserves, concentrates and tart cherry juice.

What are the benefits of eating cherries?

Cherries provide dietary fibre, vitamin C and naturally occurring plant compounds including polyphenols. Research continues into cherries and topics including antioxidant activity, inflammation, exercise recovery and sleep.

Are cherries high in antioxidants?

Cherries contain naturally occurring antioxidant compounds including vitamin C and polyphenols. Deeply coloured varieties also contain plant pigments called anthocyanins.

Is cherry juice good for you?

The nutritional profile of cherry juice depends heavily on how it is made. Products can range from pure cherry juice to concentrates and blended fruit drinks, so it's important to check the ingredients and nutrition information.

Cherry products have also been used in research investigating antioxidants, exercise recovery and sleep, although they shouldn't be considered treatments for medical conditions.

What is pure cherry juice?

Pure cherry juice is juice made from cherries without being diluted or blended with other fruit juices. Always check the ingredient list, as products marketed as cherry drinks can vary considerably.

CherryHill Orchards' PURE Cherry Juice is made using Australian-grown cherries with nothing added.

When are cherries in season in Australia?

Australian cherry season typically runs from approximately late October to February, with timing differing between regions and cherry varieties.

Where are cherries grown in Australia?

Cherries are commercially grown in several parts of Australia, including Victoria, Tasmania, New South Wales, South Australia and Western Australia. In Victoria, important growing regions include the Yarra Valley, north-east Victoria and Goulburn Valley.

What can cherries be used for?

Cherries can be enjoyed fresh or used to make cherry juice, jams, preserves, sauces, desserts, cakes, dried fruit, compotes and beverages. Sour cherries are especially popular for cooking, while sweet cherries are commonly eaten fresh.

From tree to glass

Whether you're eating them straight from the tree on a summer afternoon or pouring a glass of pure cherry juice months after harvest, cherries have an extraordinary ability to pack plenty of flavour into a very small package.

Thousands of years after people first discovered wild cherries growing across Europe and western Asia, we're still fascinated by them.

And considering how delicious they are, that probably isn't going to change anytime soon.