How healthy are cranberries?
Are cranberries healthy? Yes, for most people. Cranberries score 77/100 on the HowHealthyIs Score: 100 g provide 46 kcal, 14 mg vitamin C and 3.6 g fiber. Raw cranberries are tart, low in sugar and a source of vitamin C and fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cranberries rank higher than 77% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C34%
- Fiber28%
- Vitamin E19%
- Potassium4%
- Magnesium3%
- Iron3%
- Protein2%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 95 minus 0 = 94. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cranberries?
Calories46kcal
Protein0.5g
Carbohydrates12g
Fat0.1g
Fiber3.6g
Sugars4.3g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 46 kcal | 46 kcal | |
| Protein | 0.5 g | 0.5 g | 1% |
| Carbohydrates | 12 g | 12 g | 4% |
| Fiber | 3.6 g | 3.6 g | 13% |
| Sugars | 4.3 g | 4.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 3 µg | 3 µg | 0% |
| Vitamin C | 14 mg | 14 mg | 16% |
| Vitamin E | 1.3 mg | 1.3 mg | 9% |
| Minerals | |||
| Calcium | 8 mg | 8 mg | 1% |
| Iron | 0.2 mg | 0.2 mg | 1% |
| Potassium | 80 mg | 80 mg | 2% |
| Magnesium | 6 mg | 6 mg | 1% |
| Sodium | 2 mg | 2 mg | 0% |
Source: USDA FoodData Central, "Cranberries, raw" (FDC 171722). Values rounded.
Why are cranberries good for you?
- 14 mg vitamin C in 1 cup, 16% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.6 g fiber in 1 cup, 13% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Sauces with less sugar
- Baking
What should you watch out for?
- Dried cranberries and cranberry juice cocktail usually contain a lot of added sugar.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do cranberries compare?
Common questions about cranberries
How many calories are in cranberries?
100 g of cranberries has 46 kcal. A typical portion, 1 cup (100 g), has about 46 kcal.
How much protein is in cranberries?
Cranberries have 0.5 g of protein per 100 g, or about 0.5 g in 1 cup.
Are cranberries good for weight loss?
Cranberries are low in calories (46 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.