CranberriesFruit

kcal / 100g

kcal / 1 cup, chopped

2 things to watch for

High-ProteinLow-Calorie

Dairy-FreeEgg-FreeGluten-FreeKetoLow-CarbLow-FatLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	46kcal	—
Protein	0.46g	1%
Total lipid (fat)	0.13g	0%
Fatty acids, total saturated	0.008g	0%
Cholesterol	0mg	0%
Carbohydrate, by difference	11.97g	4%
Fiber, total dietary	3.6g	13%
Total Sugars	4.27g	—
Sodium, Na	2mg	0%

Vitamins & Minerals

Calcium, Ca8mg (1% NRV)

Iron, Fe0.23mg (2% NRV)

Potassium, K80mg (4% NRV)

Magnesium, Mg6mg (2% NRV)

Phosphorus, P11mg (2% NRV)

Zinc, Zn0.09mg (1% NRV)

Copper, Cu0.056mg (6% NRV)

Manganese, Mn0.267mg (13% NRV)

Selenium, Se0.1µg (0% NRV)

Vitamin A, RAE3µg (0% NRV)

Vitamin C, total ascorbic acid

Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →

Vitamin C contributes to normal collagen formation for the normal function of bones EU register →

Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →

Vitamin C contributes to normal collagen formation for the normal function of gums EU register →

Vitamin C contributes to normal collagen formation for the normal function of skin EU register →

Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →

Vitamin C contributes to normal energy-yielding metabolism EU register →

Vitamin C contributes to normal functioning of the nervous system EU register →

Vitamin C contributes to normal psychological function EU register →

Vitamin C contributes to the normal function of the immune system EU register →

Vitamin C contributes to the reduction of tiredness and fatigue EU register →

Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →

Vitamin C increases iron absorption EU register →

14mg (18% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)1.32mg (11% NRV)

Vitamin K (phylloquinone)5µg (7% NRV)

Thiamin0.012mg (1% NRV)

Riboflavin0.02mg (1% NRV)

Niacin0.101mg (1% NRV)

Vitamin B-60.057mg (4% NRV)

Folate, total1µg (1% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Cranberries is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Cranberries is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Cranberries is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Cranberries is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Cranberries is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Cranberries is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Cranberries is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Cranberries is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Cranberries is keto-friendly (8.37 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Cranberries is low-carb (8.37 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Cranberries is low in sugar (4.27 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Cranberries is not high in protein (0.46 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Cranberries is low-fat (0.13 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Cranberries is not low-calorie (46 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Raw cranberries carry roughly 8.4g of net carbohydrate per 100g, using USDA's total-carb-minus-fiber figures.

That's a modest carb load that fits within most ketogenic diet allowances in moderation. ^[9]
Fresh cranberries are Monash-tested as low-FODMAP at a 1/2-cup (50g) serving, becoming moderate-FODMAP at around 133g.

That's a fairly generous low-FODMAP window compared to many other fruits. ^[10]
Dried cranberries have a much smaller low-FODMAP window — about 13g, roughly a tablespoon — because drying concentrates the fruit's natural fructans.

Larger dried-cranberry servings are more likely to trigger IBS-type symptoms in sensitive people. ^[11]
Fresh cranberries are naturally gluten-free as an unprocessed whole fruit.

Processed cranberry products like sauce carry a cross-contact risk from other added ingredients, so people avoiding gluten should check labels on those specifically rather than worry about the raw fruit. ^[12]

Health Benefits

A 2023 Cochrane review of 50 randomized trials in 8,857 people found cranberry products reduce symptomatic UTIs in women with recurrent UTIs, in children, and in people made susceptible by a medical procedure.

The same review found gastrointestinal side effects at a rate not clearly different from placebo, and found no clear benefit in elderly institutionalized adults or pregnant women specifically. ^[1]
In women with recurrent UTIs, a clinical summary of that Cochrane evidence puts the effect at a risk ratio of 0.74 — 16 people would need to take cranberry products for one fewer UTI.

The effect looked stronger in children, at a risk ratio of 0.53 and a comparable figure of 8 people per one fewer UTI. ^[2]
A 2024 meta-analysis found no significant difference in UTI-prevention effectiveness between cranberry products dosed below versus at or above 36mg/day of proanthocyanidins.

That means there's no established minimum "active ingredient" threshold — a lower-dose product may work about as well as a higher-dose one. ^[3]
An 8-week placebo-controlled trial giving overweight adults low-calorie cranberry juice twice daily found lower diastolic blood pressure, CRP, triglycerides, and fasting glucose versus a matched placebo drink.

Given the small trial size, this cardiovascular signal should be read as preliminary rather than an established effect. ^[4]
A separate randomized trial found cranberry juice lowered 24-hour ambulatory diastolic blood pressure by about 2mmHg versus placebo.

That's a modest effect, consistent in direction with the cardiometabolic trial above but measured differently. ^[5]
In people with existing coronary artery disease, 4 weeks of cranberry juice reduced a measure of arterial stiffness compared with placebo in a randomized crossover trial.

The same trial found no chronic effect on a separate marker of blood-vessel function, so the cardiovascular picture here is mixed rather than uniformly positive. ^[6]
Regular, heavy cranberry use may raise urinary oxalate levels, which one small study linked to increased kidney-stone risk in people prone to calcium-oxalate stones.

That's a real caution specifically for that group, not a concern for most people eating cranberries in ordinary amounts. ^[7]

Storage & Buying Tips

Commercially dried, sweetened cranberries carry under 0.5mg of vitamin C per 100g, versus 14mg/100g in the raw fruit.

That sharp drop reflects the overall drying and sweetening process the fruit goes through, not heat exposure alone. ^[8]

Frequently Asked Questions

How many cranberries should you eat a day for UTI prevention?

There's no single agreed dose. Trials showing a preventive benefit generally used the equivalent of a concentrated extract tablet at 300-400mg taken twice daily, or about 8oz of unsweetened cranberry juice three times a day.

The 2023 Cochrane review found no clear difference in effectiveness across low-, moderate-, and high-dose products, so no minimum proanthocyanidin threshold is firmly established. ^[1]

Are cranberries safe to consume during pregnancy?

Yes, in normal food and juice amounts. A systematic review found no direct evidence of harm to mother or fetus from cranberry use in pregnancy, and a survey of 400 pregnant women found no adverse events tied to regular consumption.

Cranberry doesn't resolve an already-established UTI, though — a confirmed infection during pregnancy still needs antibiotic care, and cranberry supplements/capsules specifically are less studied in pregnancy than the juice or whole fruit. ^[13]

Can you be allergic to cranberries if you're allergic to other berries?

Possibly. Cranberries belong to the Ericaceae (heath) plant family along with blueberries, lingonberries, bilberries, and huckleberries, and documented cross-reactivity exists within that family.

A clinical allergen reference also flags potential cross-reactivity with lingonberry specifically, which is sometimes marketed under the "cranberry" name despite being a botanically distinct fruit. ^[14]

How do cranberries interact with blood thinners like warfarin?

This is genuinely disputed in the literature. Multiple published case reports describe bleeding-risk-marker spikes — and in one case, fatal bleeding — in patients drinking cranberry juice while on warfarin, and some current drug-safety references still advise limiting cranberry on warfarin.

Later controlled studies, though, found no clinically significant effect of cranberry juice on warfarin metabolism, and the FDA approved removing a related warfarin label warning in 2011. Anyone on warfarin who wants to consume cranberry regularly should still discuss it with their prescriber and get their levels monitored. ^[15]

Do dried cranberries have as much health benefit as fresh ones?

Partially, with a real sugar trade-off. Sweetened dried cranberries carry far more sugar per 100g than fresh fruit (69.3g vs 4.27g) and lose most of their vitamin C in drying.

Fiber, though, runs somewhat higher by weight after drying, since water loss concentrates it, and proanthocyanidin (polyphenol) content is concentrated too. Dried cranberries retain — and in some respects intensify — fiber and certain antioxidants, but the added sugar is a genuine cost versus fresh fruit. ^[8]

Why are fresh cranberries so bitter and sour?

Fresh cranberries carry an unusually high organic-acid content, about 2-3% of the fruit's weight and dominated by citric acid, combined with a very low natural sugar level and high tannin content.

Together these produce the fruit's sharp tartness and astringency, which many people describe as bitter even though sourness, not true bitterness, is the dominant sensation. ^[16]

Found in these products

1 product in our database contains Cranberries.

Strawberry & Cream

Chupa Chups

VeganGluten-FreeKeto

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Cranberries, raw” (SR Legacy, fdcId 171722), updated 2026-08-28.

Research reviewed 2026-08-28.