Cranberries
A sharp berry known for proanthocyanidins studied in urinary tract health.
Nutrition per 100 g
Standardised to 100 g of cranberries, fresh for fair comparison. Typical serving: 1 cup fresh (100 g) — 46 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 46 kcal | 46 kcal | 100 kcal |
| Protein | 0.4 g | 0.4 g | 0.9 g |
| Carbohydrate | 12.2 g | 12.2 g | 26.5 g |
| Fat | 0.1 g | 0.1 g | 0.2 g |
| Fibre | 4.6 g | 4.6 g | 10 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cranberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 421 µg | 421 µg | 47% |
| Vitamin C | 133 mg | 133 mg | 148% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.75 mg | 0.75 mg | 5% |
| Vitamin K | 1640 µg | 1640 µg | 1367% |
| Thiamin | 0.086 mg | 0.086 mg | 7% |
| Riboflavin | 0.098 mg | 0.098 mg | 8% |
| Niacin | 1.3 mg | 1.3 mg | 8% |
| Vitamin B6 | 0.09 mg | 0.09 mg | 5% |
| Folate | 152 µg | 152 µg | 38% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.4 mg | 0.4 mg | 8% |
| Choline | 12.8 mg | 12.8 mg | 2% |
| Minerals | |||
| Calcium | 138 mg | 138 mg | 11% |
| Iron | 6.2 mg | 6.2 mg | 34% |
| Magnesium | 50 mg | 50 mg | 12% |
| Phosphorus | 58 mg | 58 mg | 5% |
| Potassium | 554 mg | 554 mg | 12% |
| Sodium | 56 mg | 56 mg | 2% |
| Zinc | 1.1 mg | 1.1 mg | 10% |
| Selenium | 0.1 µg | 0.1 µg | <1% |
| Copper | 0.15 mg | 0.15 mg | 17% |
| Manganese | 0.16 mg | 0.16 mg | 7% |
Source: USDA FoodData Central — Parsley, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cranberries?
- Very high fibre for a fruit at low calories.
- Distinct polyphenol profile not found in other berries.
- Freezes perfectly, so it is available year round.
How to include it
- Simmer with orange zest into a low-sugar sauce.
- Fold frozen berries into porridge as it cooks.
- Add to a wholegrain bake with walnuts.
Things to consider
- Dried and juiced cranberries usually carry a lot of added sugar.
- May interact with warfarin in large juice quantities.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Blueberries
A low-sugar fruit notable for its anthocyanin content and easy everyday use.
- kcal
- 57
- protein
- 0.7 g
- fibre
- 2.4 g
per 100 g · Typical serving: 100 g
Raspberries
The highest-fibre common fruit — roughly 8 g in a single cup, mostly from the seeds.
- kcal
- 52
- protein
- 1.2 g
- fibre
- 6.5 g
per 100 g · Typical serving: 1 cup (123 g)
Blackberries
Deeply pigmented berries with high fibre, vitamin K and one of the richest anthocyanin loads.
- kcal
- 43
- protein
- 1.4 g
- fibre
- 5.3 g
per 100 g · Typical serving: 1 cup (144 g)
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