What are the Nutritional Facts about Cranberry?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Cranberries are rich in antioxidants and vitamin C. Learn their nutrition facts, health benefits, and best ways to eat cranberries.
Introduction
Cranberries are small red berries known for their tangy taste and strong health benefits. They are commonly used as dried cranberries, juice, or sauce. Though not native to India, cranberries are now easily available and valued for urinary tract and heart health.
Nutritional Facts About Cranberries (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 46 kcal |
| Carbohydrates | 12.2 g |
| Protein | 0.4 g |
| Fat | 0.1 g |
| Dietary Fiber | 4.6 g |
| Sugar | 4 g |
| Vitamin C | 14 mg |
| Vitamin E | 1.3 mg |
| Vitamin K | 5.1 mcg |
| Manganese | 0.4 mg |
| Potassium | 85 mg |
Health Benefits of Cranberries
1. Supports Urinary Tract Health
- Prevents bacteria from sticking to urinary tract
- Helps reduce risk of UTIs
2. Rich in Antioxidants
- High in polyphenols
- Helps fight free radicals
- Reduces inflammation
3. Supports Heart Health
- Helps reduce bad cholesterol (LDL)
- Improves blood vessel function
4. Boosts Immunity
- Vitamin C supports immune system
- Helps fight infections
5. Supports Digestive Health
- Fiber improves digestion
- Supports gut bacteria
Are Cranberries Good for Weight Loss?
Yes, cranberries can support weight loss when eaten fresh or without added sugar.
Why they help:
- Low calories
- High fiber
- Helps control cravings
Avoid:
Sweetened cranberry juice and sugar-coated dried cranberries.
Fresh vs Dried Cranberries
| Type | Difference |
|---|---|
| Fresh cranberries | Low sugar, more fiber |
| Dried cranberries | Higher sugar, more calories |
Best Ways to Eat Cranberries
- 🍒 Fresh cranberries in salads
- 🥗 Added to oats or yogurt
- 🥤 Unsweetened cranberry juice
- 🍲 Cranberry sauce (low sugar)
Who Should Be Careful?
- Cranberries are naturally sour
- Excess intake may cause stomach upset
- People on blood thinners should consult doctor
Conclusion
Cranberries are a nutrient-rich, antioxidant-packed fruit known for supporting urinary tract health, heart health, and immunity. For best benefits, choose fresh or unsweetened forms and avoid added sugars. When eaten wisely, cranberries can be part of a healthy balanced diet.