By the Nutriveda editorial team · Updated 10 November 2026
Cranberries are small, hard, bright-red berries that are very sour and slightly bitter when raw. Fresh, they are among the lowest-sugar fruit: 4.3 g of sugar and 46 kcal per 100 g. Almost nobody eats them plain, though, and the dried and juiced versions on the shelf are usually sweetened.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 46 kcal | |
| Protein | 0.5 g | |
| Fat | 0.1 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 12.0 g | |
| of which sugars | 4.3 g | |
| Fibre | 3.6 g | |
| Potassium | 80 mg | 4% |
| Calcium | 8.0 mg | 1% |
| Magnesium | 6.0 mg | 2% |
| Iron | 0.2 mg | 2% |
| Sodium | 2.0 mg | |
| Vitamin C | 14 mg | 18% |
Values are for: raw cranberries, not sweetened dried fruit. Source: USDA FoodData Central, SR Legacy, FDC ID 171722 (“Cranberries, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Raw cranberries bring fibre and some vitamin C for very few calories. Because they are so sour, the form you buy decides what you actually eat: fresh or frozen berries are the food described in the table below, while sweetened dried cranberries and cranberry drinks are a different product with far more sugar.
- Fibre: 3.6 g per 100 g. Under EU rules a food with at least 3 g of fibre per 100 g counts as a source of fibre. A 50 g portion gives about 1.8 g.
- Vitamin C: 14 mg per 100 g, 18% of the daily reference intake (a 50 g portion: about 9%). Vitamin C contributes to the normal function of the immune system.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
Fresh cranberries appear in late autumn and keep for weeks in the fridge. Good ones are firm and shiny, and a ripe berry bounces if you drop it. Frozen cranberries are available all year and can be cooked straight from the freezer.
Simmer them for ten minutes with orange juice and a little honey for a quick sauce, and sweeten to taste at the end, not at the start. Stir a handful into porridge while it cooks, or bake them into oat bars. When you buy dried cranberries, read the label: sugar is often the second ingredient.
Who should be careful
Cranberry products are widely promoted for urinary tract infections. According to the US NCCIH, they may lower the risk of repeat infections in some women, but the findings are inconsistent, and cranberry is not a treatment for an infection you already have. If you think you have one, see a doctor.
The evidence on whether cranberry interacts with the blood thinner warfarin is conflicting. If you take warfarin, ask your doctor or clinic before you start drinking cranberry juice or taking cranberry supplements regularly.
FAQ
How many calories are in cranberries?
Raw cranberries have 46 kcal and 4.3 g of sugar per 100 g. A small handful of 50 g has about 23 kcal. Sweetened dried cranberries have several times more.
Are dried cranberries healthy?
They keep the fibre, but most brands add sugar or juice concentrate to make them edible. Treat them like any sweetened dried fruit: a small spoonful, not a bowl. Check the ingredient list.
Does cranberry juice cure a urinary infection?
No. Cranberry is not a treatment for an existing infection. Research on prevention is mixed. See a doctor if you have symptoms.
Related entries
- Blueberries – the sweeter relative
- Raspberries
- Oats – for porridge with a cranberry compote
- Oranges – the classic partner in cranberry sauce
Sources
- USDA FoodData Central. Cranberries, raw, FDC ID 171722. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Regulation (EC) No 1924/2006: nutrition claims (“source of fibre”, “high fibre”). eur-lex.europa.eu
- NCCIH (US National Institutes of Health). Cranberry: usefulness and safety. Last updated November 2024. nccih.nih.gov
This page is for information only and is not medical or dietary advice.