Cranberries-Benefits And Nutritional Facts

Cranberries are a member of the healthier family and related to blueberries, bilberries, and lingonberries. It contains many health benefits and nutritional facts. Cranberries are a popular superfood. Most commonly grown species is the North American cranberry (Vaccinium macrocarpon), but they now grow on around 58,000 acres of farmland across the northern United States, Chile, and Canada. People can consume them in the form of a sauce or a juice. They can also add them to stuffing, casseroles, or dessert. These highly nutritious berries are also a staple of Thanksgiving dinner Due to their very sharp and sour taste, cranberries are rarely eaten raw. .


Cranberries are considered to be a super food due to their high nutrient and antioxidant content. In fact, the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.

  • Manages UTI.
  • Reduces the risk of cardiovascular diseases.
  • Enhances oral health.
  • Reduces risk of cancer.
  • Prevents stomach ulcers and ulcers.

UTI– The high level of antioxidant proanthocyanidins (PACs) in cranberries helps prevent certain bacteria from sticking to the urinary tract walls. In this way, the PACs in cranberries help prevent infection. Cranberry juice and supplements may reduce your risk of UTIs. But, they do not treat this infection.

Cranberries contain unique plant compounds known as A-type proanthocyanidins, which may cut your risk of stomach cancer by preventing H. pylori from attaching to the lining of your stomach Cranberries contain various antioxidants that may be beneficial for HEART HEALTH. These include anthocyanins, proanthocyanidins, and quercetin Cranberry juice or extracts have proven beneficial for various heart disease risk factors. Cranberry products may help by: (1) Increases the level of HDL (good) cholesterol. (2) Lowers the level of LDL (bad) cholesterol in people with diabetes. (3) Protects LDL (bad) cholesterol from oxidation. (4) Decreases stiffness in blood vessels among people with heart disease. (5) Lowers blood pressure. (6) Decreases blood levels of homocysteine, thus cutting your risk of inflammation in blood vessels.

Nutritional Facts

Cranberries are rich in various healthy vitamins and plant compounds. Cranberries are primarily made up of carbs and fiber. They also boast several vitamins and minerals, including manganese, copper, and vitamins C, E, and K1.

NutrientsAmount Per 100 g
Energy46 kcal
Carbohydrates11.97 g
Protein0.46 g
Fat0.13 g
Fiber3.6 g
Calcium8 mg
Phosphorous11 mg
Sodium2 mg
Potassium80 mg
Folate 1 mcg
Vitamin C14 mg
Vitamin A3 mcg
Magnesium6 mg
Vitamin E1.32 mg
Vitamin K5 mcg

Cranberries are primarily composed of carbs they are mainly simple sugars, such as sucrose, glucose, and fructose and fiber. The rest is made up of insoluble fiber such as pectin, cellulose, and hemicellulose which pass through your gut almost intact. Cranberries also contain soluble fiber. But cranberry juice has almost no fiber. Vitamin C is one of the predominant antioxidants in cranberries. It is essential for the maintenance of your skin, muscles, and bone. Manganese is essential for growth, metabolism, and your body’s antioxidant system. Vitamin E is a essential fat-soluble antioxidant. Vitamin K1 is essential for blood clotting. Inadequate copper intake may have adverse effects on heart health.


Cranberries and cranberry products are usually safe for most people if consumed in moderation. Excessive consumption may cause stomach upset and diarrhea and may also increase the risk of kidney stones in predisposed individuals. Most kidney stones are made of calcium oxalate, so excessive amounts of oxalate in your urine is one of the main risk factors. Cranberries especially concentrated cranberry extracts may contain high levels of oxalates. For this reason, they are considered a risk factor for kidney stones when consumed in high amounts. Some evidence suggests that the polyphenols contained in cranberries may reduce the risk of cardiovascular disease (CVD).