Dried cherries
Concentrated sweet-tart snack
What is this ingredient?
Dried cherries are concentrated fruit: much of the water has been removed, so flavour, fibre, minerals and natural sugars are more concentrated per 100 g than in fresh cherries. They work well as a small topping in oatmeal, yoghurt, granola or nut mixes.
## Portion and use
Because of their high sugar content, a portion of about 20-30 g is usually more practical than a large bowl. Combine them with fibre-rich grains, yoghurt, nuts or seeds for more texture and a more balanced snack moment.
## Polyphenols in context
Cherries, especially tart cherries, contain anthocyanins and other polyphenols. Research on cherry juice or cherry concentrate has studied markers related to exercise, oxidative stress and recovery. That evidence does not automatically apply one-to-one to dried cherries, but it helps explain why cherries often appear in sports and nutrition research.
## Melatonin in context
Cherries contain small amounts of natural melatonin. Studies with cherry juice have examined sleep duration and sleep quality in specific groups. Dried cherries can therefore be mentioned as an interesting food source, but they are not a sleep aid and do not replace medical advice for sleep problems.
How does it taste?
Concentrated sweet-tart with deep, rich cherry aromas.
Pairs well with:
Pairs well with dark chocolatealmondcinnamonyoghurtoats and savoury game dishes.
Did you know...?
- Cherries belong to the rose family and are closely related to plums, peaches and almonds.
- Drying cherries is an old preservation method that keeps the fruit useful beyond the fresh season.
Nutritional Value & Energy
Per 100g
Dried cherries provides energy thanks to natural nutrients , buffered by fiber.
Per 100g
Minerals
Vitamins
Omega-3 fatty acids
More nutrients
Trace Minerals
What's in a serving?
1 serving
Dried cherries naturally contain potassium (550 mg per 100 g).
% of daily reference intake (DRI)
EU-approved nutrition claims
This ingredient contains nutrients for which EFSA-authorized health claims exist (at nutrient level, not ingredient-specific).
Approved health claims (EU)
Potassium EU 432/2012
Potassium contributes to the maintenance of normal blood pressure
Contains 550mg/100g (threshold: ≥300mg/100g)
Potassium EU 432/2012
Potassium contributes to normal functioning of the nervous system
Contains 550mg/100g (threshold: ≥300mg/100g)
Potassium EU 432/2012
Potassium contributes to normal muscle function
Contains 550mg/100g (threshold: ≥300mg/100g)
Comparison
vsbanaan
Dried Cherries contains about 2× more potassium per 100g than banana.
What's being researched?
Anthocyanins and markers in inflammation research
Anthocyanins in cherries are being studied in relation to oxidative stress and inflammation markers. Some of these compounds remain after drying, but the amount depends on variety, processing and storage time.
Supported by: [3] Kelley DS (2018)
Melatonin and sleep research
Cherries contain melatonin and are being studied in relation to sleep parameters. Some studies use cherry juice or concentrate; evidence specific to dried cherries is more limited.
Supported by: [2] Pigeon WR (2010)
Good Combinations (Synergy)
Combine dried cherries smartly to enhance the effect:
Dried cherries 
Almonds Melatonin + magnesium: the ultimate sleep snack
Melatonin + magnesium improve sleep quality synergistically (PMID: 21669584)
Technical: Dried cherries are a concentrated source of melatonin (13.5ng/g). Almonds contain 270mg magnesium per 100g that activates GABA receptors and promotes muscle relaxation. Magnesium also supports the conversion of tryptophan to serotonin/melatonin.
What does this mean for you? Mix dried cherries with almonds as an evening snack 1-2 hours before bed. This is a scientifically-backed sleep formula that works better than either ingredient alone.
Dried cherries 
Greek Yogurt Polyphenols + probiotics for microbiome support
Technical: Dried cherries contain anthocyanins and polyphenols that act as prebiotics. Yogurt provides probiotic bacteria (Lactobacillus, Bifidobacterium). Together they strengthen gut flora: the polyphenols selectively feed the probiotic strains, the yogurt delivers these strains alive.
What does this mean for you? Add dried cherries to yogurt as breakfast or dessert. The sweetness of the cherries replaces sugar, the probiotics from yogurt are fed by the polyphenols from the cherries. A synbiotic combination that optimally supports your gut flora.
Dried cherries 
Yogurt Polyphenols + probiotics for microbiome support
Technical: Dried cherries contain anthocyanins and polyphenols that act as prebiotics. Yogurt provides probiotic bacteria (Lactobacillus, Bifidobacterium). Together they strengthen gut flora: the polyphenols selectively feed the probiotic strains, the yogurt delivers these strains alive.
What does this mean for you? Add dried cherries to yogurt as breakfast or dessert. The sweetness of the cherries replaces sugar, the probiotics from yogurt are fed by the polyphenols from the cherries. A synbiotic combination that optimally supports your gut flora.
Dried cherries 
Oatmeal Melatonin + magnesium for deep sleep
Technical: Dried cherries provide melatonin. Oatmeal contains magnesium (138mg/100g) and tryptophan. Magnesium activates GABA receptors, tryptophan is converted to serotonin/melatonin.
What does this mean for you? Eat oatmeal porridge with dried cherries 2 hours before bed for natural sleep support.
Dried cherries 
Honey Cherry melatonin + honey tryptophan for nighttime rest
Technical: Dried cherries (especially tart cherries) contain natural melatonin. Honey's fructose stimulates insulin release, which transports tryptophan to the brain for serotonin/melatonin production. Two independent pathways to nighttime rest: direct melatonin from cherries + indirect via tryptophan transport by honey.
What does this mean for you? A handful of dried cherries with some honey as evening snack provides two natural sources supporting nighttime rest. The cherries supply direct melatonin, the honey facilitates tryptophan transport. Tasty, simple and nutritionally smart.
Dried cherries 
Walnuts Double melatonin source for natural sleep support
Cherries and walnuts increase melatonin levels (PMID: 22038497)
Technical: Dried cherries contain 13.5ng melatonin per gram (concentrated by drying). Walnuts contain 3.5ng melatonin per gram plus 48g fats and 270mg magnesium per 100g. Together they increase melatonin levels and activate GABA receptors.
What does this mean for you? Mix dried cherries with walnuts as an evening snack 1-2 hours before bed. The combination supports natural rest through two complementary sources of melatonin.
Recipes with Dried cherries
Discover delicious recipes featuring dried cherries:
Almond Cherry Snack with Honey 2 min Sweet, nutty and ready in two minutes 
215 kcal 
6g protein 1 synergies 
In the Kitchen
Storage
Location:Pantry
Shelf life:6-12 maanden
Store airtight in a cool, dry and dark place. In summer or after opening, refrigeration can help keep texture and flavour in good condition for longer.
Preparation
Soak for 5 minutes in warm water for a softer texture in oats or baking. Good with nuts, yoghurt, dark chocolate or spiced grains.
Conversions
Substitutes
Smart preparation
1Soak dried cherries in warm water, tea or fruit juice for a juicier result.
2Add dried cherries near the end when using them in warm pastry.
Why?
Baking them too long can make them hard and more bitter in flavour.
3Store dried cherries in an airtight jar in a cool, dark place.
Caution / Warnings
Dried cherries is very safe, but there are scientific considerations:
Diabetes / blood sugar Moderate
Dried cherries contain a high amount of concentrated natural sugars (67 g/100 g), so portion size matters.
Advice:
Choose a small portion, for example 20-30 g, and align it with your personal nutrition advice or glucose monitoring.
Energy- and portion-aware eating Mild
Drying makes cherries more energy-dense than fresh cherries.
Advice:
Use them as a topping or small snack rather than as a large portion.
Traditional use
Indigenous
North American pemmican ingredient
Indigenous North Americans dried cherries and other berries as a preservation method. They were used, among other things, in pemmican, a compact travel food made with dried meat, fat and berries.
Summary
Dried cherries are concentrated sweet-tart fruit with plenty of fibre and potassium, but also a high amount of natural sugars. They work well as a small 20-30 g topping or snack. Research on cherry juice and cherry concentrate examines polyphenols, exercise and sleep, among other topics, but evidence specific to dried cherries is more limited.