Cherries
Despite their sweetness, cherries have one of the lowest glycemic indexes of any fruit, so they raise insulin gently.
FatTonic Facts
Cherries · per serving 1 cup (150g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 14 | −30.8 |
| Sugar (g) | 20 | −16.0 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 63 | |
| Carbs (g) | 25 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 171719 (Cherries, sweet, raw), public domain, checked 2 Oct 2026.
Glycemic index: 63, from one test: “Cherries, dark, raw, pitted (Australia)”, Table A1 no. 970 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney, Australia), unpublished observations, 1995-2007. Note: no. 971 is sour cherries, canned. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 20, from no recorded source.
Per 100 g (USDA record; serving 150 g): carbs 16, sugar 12.8, fiber 2.1, protein 1.1, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 14 set it, −30.8 points. Source: USDA FoodData Central, FDC 171719.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Cherries scores 59, rated Moderate. It scores higher than 33% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does cherries spike insulin?
Glycemic load 14 for 1 cup (150g); FatTonic Score 59/100 — it is neutral for fat-burning.
Is cherries good for fat loss?
Moderate (59/100): cherries is neutral for fat-burning.