Apple vs Cherries

Per 100 g, Apple has 63 kcal and 0.3 g protein, while Cherries has 60 kcal and 1.5 g protein.

Apple

63
kcal per 100 g
0.3 g protein

Cherries

60
kcal per 100 g
1.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Apple Cherries Difference
Calories Fewer calories for the same weight 63 kcal 60 kcal about the same
Protein More protein helps with fullness and muscle 0.3 g 1.5 g better 80%
Carbs Lower carbs suits low-carb and diabetic diets 13.1 g 11.9 g better 9%
Fat Lower fat means lower calorie density 0.7 g 0.5 g better 29%
Fiber More fibre improves fullness and digestion 2.6 g better 2.1 g 19%
Sugar Less sugar means a gentler blood-sugar response 9.5 g better 10.7 g 11%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Apple and Cherries land within a few percent of each other on calories (63 vs 60 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Apple carries more fibre.

Which is better for muscle gain?

Cherries

Cherries is the stronger protein source, with 1.5 g per 100 g against 0.3 g for Apple. To match that from Apple you would have to eat roughly 5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Apple vs Cherries — common questions

Apple has more calories — about 63 kcal per 100 g compared with 60 kcal for Cherries.

Cherries has more protein — 1.5 g per 100 g against 0.3 g for Apple.

Apple and Cherries land within a few percent of each other on calories (63 vs 60 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Apple carries more fibre.

Cherries is the stronger protein source, with 1.5 g per 100 g against 0.3 g for Apple. To match that from Apple you would have to eat roughly 5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 123 kcal and 1.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Apple has 63 kcal and 0.3 g protein, while Cherries has 60 kcal and 1.5 g protein.
Full Apple nutrition & serving sizes
Full Cherries nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.