Tart cherries (Montmorency)
Tart red cherry for juice and baking
What is this ingredient?
Tart cherries (Prunus cerasus), often called Montmorency cherries, are bright red cherries with a distinctly sour taste. They differ from sweet cherries (Prunus avium) and are usually used in juice, concentrate, frozen fruit, dried cherries, pies and sauces.
## Montmorency in the kitchen
Montmorency is the best-known tart cherry variety. Its flavor is fresh, sour and intense, which makes it a good match for almond, vanilla, dark chocolate and savory sauces. Fresh tart cherries are highly seasonal and therefore often harder to find than sweet cherries.
## Natural melatonin and polyphenols
Tart cherries naturally contain small amounts of melatonin and polyphenols such as anthocyanins. Scientific research mainly studies tart cherry juice and concentrate in relation to sleep parameters, exercise recovery and markers of oxidative stress. Outcomes depend on product form, amount, duration of use and the group being studied.
## Nutritional value
Tart cherries contain vitamin C. Vitamin C contributes to the normal function of the immune system, contributes to the protection of cells from oxidative stress and contributes to normal energy-yielding metabolism. For juice, preferably choose an unsweetened version and check dried cherries for added sugar.
How does it taste?
Distinctly tart with a deep cherry flavor and mild bitterness.
Pairs well with:
Pairs well with almondvanilladark chocolategame and port.
Varieties
Montmorency
Most cultivated tart cherry, bright red and distinctly sour
Morello
Dark red, slightly sweeter than Montmorency and popular for pies
Amarelle
Light pink to red, with clear juice and a mildly tart taste
Did you know...?
- Tart cherries naturally contain small amounts of melatonin, as do a few other plant foods.
- Sour cherries are rarely eaten fresh, but they are the base of cherry pie, sauces and kirsch.
Nutritional Value & Energy
Per 100g
Tart cherries (Montmorency) provides energy thanks to natural nutrients .
Per 100g
Minerals
Vitamins
Omega-3 fatty acids
More nutrients
B-Vitamins
Trace Minerals
Low GI means blood sugar doesn't spike quickly.
Low GL means minimal impact on your blood sugar per serving.
What's in a serving?
1 serving
Tart cherries naturally contain vitamin C (17 mg per 100 g).
% of daily reference intake (DRI)
EU-approved nutrition claims
This ingredient contains nutrients with EFSA-authorized health claims at nutrient level, not specifically for the ingredient itself.
Approved health claims (EU)
Vitamin_c EU 432/2012
Vitamin C contributes to the normal function of the immune system
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to the reduction of tiredness and fatigue
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of skin
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of blood vessels
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of bones
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of cartilage
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of gums
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of teeth
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal energy-yielding metabolism
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal functioning of the nervous system
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal psychological function
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to the protection of cells from oxidative stress
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to the regeneration of the reduced form of vitamin E
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C increases iron absorption
Contains 17mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise
Contains 17mg/100g (threshold: ≥12mg/100g)
What's being researched?
Anthocyanins and recovery research
Anthocyanins in Montmorency tart cherries are being studied in relation to markers around exercise, uric acid and joint comfort. Clinical studies often use juice or concentrate, so results do not apply one-to-one to every product.
Supported by: [3] Chen PE (2019) , [4] Kelley (2018) , [5] Kuehl (2010)
Melatonin and sleep parameters
Tart cherries naturally contain small amounts of melatonin. Studies with tart cherry concentrate and juice examine sleep duration, sleep quality and other sleep parameters in adults.
Supported by: [1] Howatson (2012)
Tart cherries and exercise recovery
Tart cherry concentrate is studied in sports contexts, especially around muscle sensation, strength measurements and recovery markers after strenuous exercise. The tested amounts and timing differ by study.
Supported by: [4] Kelley (2018) , [5] Kuehl (2010) , [6] Hillman AR (2021)
Good Combinations (Synergy)
Combine tart cherries (montmorency) smartly to enhance the effect:
Tart cherries (Montmorency) 
Almonds Melatonin from cherries + magnesium from almonds for better sleep
Melatonin + magnesium improve sleep quality (PMID: 21669584)
Technical: Tart cherries (Montmorency) contain 13.5ng melatonin per gram — 6x more than sweet cherries. Almonds provide 270mg magnesium per 100g (68% RDI) that activates GABA-A receptors and stimulates melatonin secretion by the pineal gland. Studies show the combination can extend total sleep time by 84 minutes and reduce sleep onset by 15-30 minutes.
What does this mean for you? Eat a handful of almonds with dried tart cherries as an evening snack 1-2 hours before bed. This combination is clinically tested as a sleep improver. Tart cherries contain more melatonin than sweet cherries due to higher melatonin content.
Tart cherries (Montmorency) 
Honey Anthocyanins + glucose for bioactive support and sleep
Technical: Tart cherries contain 350-400mg anthocyanins per 100g (cyanidin-3-glucosylrutinoside) that interact with COX-1 and COX-2 enzymes. Honey provides glucose (35g/100g) for tryptophan transport across blood-brain barrier plus prebiotic oligosaccharides. Anthocyanins increase melatonin production by 40% through AANAT upregulation. Glucose from honey contributes to glycemic stability throughout the night.
What does this mean for you? Tart cherry compote with honey as evening dessert. The anthocyanins support muscle recovery after training, the honey contributes to nighttime rest. Cook 150g cherries with 2 tablespoons honey.
Tart cherries (Montmorency) 
Yogurt Melatonin + tryptophan for nighttime rest and muscle recovery
Technical: Tart cherries contain 135ug melatonin per 100g — the only fruit with significant melatonin content. Studies show 34 minutes shorter sleep latency and 84 minutes longer sleep with daily consumption. Yogurt provides tryptophan (40mg/100g) and calcium caseinate peptides that promote tryptophan passage across the blood-brain barrier. The anthocyanins from cherries influence multiple biochemical pathways, including COX enzyme activity, contributing to muscle recovery after exercise.
What does this mean for you? Mix tart cherries (fresh or dried) into Greek yogurt as evening dessert. The combination delivers melatonin from cherries plus tryptophan from yogurt — two pathways to nighttime rest. The proteins in yogurt additionally support muscle recovery. Ideal after evening training.
Recipes with Tart cherries (Montmorency)
Discover delicious recipes featuring tart cherries (montmorency):
Velvety Cherry Mousse with Vanilla Yogurt 145 min Cool, creamy and gently nutty 
240 kcal 
8g protein 2 synergies 
Cherry Cucumber Smoothie 5 min Refreshing smoothie with tart cherries, cucumber and mint 260 kcal 6g protein 1 synergies 
Chicken with Cherries and Hazelnuts 45 min Sweet-savory chicken with cherry sauce and toasted hazelnuts 420 kcal 42g protein 2 synergies 
In the Kitchen
Storage
Location:Refrigerator
Shelf life:5-7 dagen (vers, koelkast), 12 maanden (geconcentreerd sap, ongeopend), 6 maanden (gedroogd, luchtdicht)
Fresh tart cherries are highly seasonal and usually available in June-July. Store them unwashed in the refrigerator and wash only just before use. Keep tart cherry concentrate cool and dark; refrigerate after opening according to the label. Store dried tart cherries airtight and dry, and check for added sugar.
Preparation
Use tart cherries in pies, compotes, sauces, smoothies or diluted as juice. Dilute concentrate according to the label; the flavor is intense and sour. For desserts, you can briefly cook them with a little sugar or other fruit. For cold preparations, frozen cherries work well because they keep their tart cherry flavor.
Conversions
Substitutes
Smart preparation
1Pit sour cherries with a cherry pitter or the tip of a chopstick.
2Cook sour cherries with sugar or a sweeter fruit if you want to soften the sharp tartness.
3Use sour cherries for pies and sauces; they keep their distinctive flavor when heated.
Why?
Sweet cherries often lose more character when cooked, while sour cherries add depth.
Caution / Warnings
Tart cherries (Montmorency) is very safe, but there are scientific considerations:
Blood thinners (anticoagulants) Moderate
Tart cherries contain polyphenols such as quercetin. With high and regular intake of concentrated juice, extra caution is sensible if you use blood thinners.
Advice:
If you use blood thinners, keep the portion modest and consult your doctor for daily use of concentrate or large amounts of juice.
Diabetes or blood sugar monitoring Mild
Tart cherry juice and especially dried tart cherries can provide natural or added sugars. The total amount counts toward your daily intake.
Advice:
Prefer unsweetened juice, check labels and combine with a meal if you monitor your blood sugar.
Gout sensitivity and total fructose intake Mild
With gout sensitivity, total fructose intake from all sources can be relevant, even when tart cherries are often studied separately in research.
Advice:
Start with a small portion, avoid sweetened versions and discuss regular use with a doctor or dietitian if you have gout symptoms.
Traditional use
Other
European monastery kitchens
Sour cherries were cultivated in medieval European monasteries for syrups, compotes, pastries and liqueur. Their strong tartness made them suitable for preserving and processing.
Summary
Tart cherries are sour cherries best known in juice, concentrate, frozen fruit and baking. They contain vitamin C, small natural amounts of melatonin and red polyphenols such as anthocyanins. Research on tart cherry juice looks at sleep parameters, exercise recovery and markers related to oxidative stress. Choose unsweetened versions and, with daily use, pay attention to medication interactions or added sugar in dried products.