Cranberry: Calories, Nutrition Facts, and Health Benefits (2026)

Cranberries contain 46 calories per 1 cup whole (100 g), providing 4.6 g of fiber and 13.3 mg of vitamin C, which is 15% of the daily value. They also have a glycemic index of about 45, making them a low-impact fruit for blood sugar levels.

This page explores the nutritional profile of cranberries, focusing on their benefits and how they fit into various dietary goals. We will examine their calorie content, fiber, and vitamin C levels, along with their impact on blood sugar.

Cranberry Nutrition Facts (Per Serving and Per 100 g)

Below are the detailed nutrition facts for cranberries per 1 cup whole (100 g). This table highlights their macronutrient composition and key vitamins and minerals.

Values are for 1 cup whole (100 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	46	46	2%
Protein	0.4 g	0.4 g	1%
Carbohydrates	12.2 g	12.2 g	4%
Fiber	4.6 g	4.6 g	16%
Sugar	4.0 g	4.0 g	-
Fat	0.1 g	0.1 g	0%
Vitamin C	13.3 mg	13.3 mg	15%
Potassium	85 mg	85 mg	2%
Vitamin K	5.1 mcg	5.1 mcg	4%
Manganese	0.36 mg	0.36 mg	16%

About 95% of cranberry calories come from carbohydrates, 3% from protein and 2% from fat.

Cranberry by Health Goal

The following ratings indicate how cranberries align with common dietary goals. These insights can help you determine their suitability for your nutrition plan.

Goal	Rating	Why
Weight loss	Excellent	46 calories per serving with 4.6 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Immunity	Fair	Provides 13.3 mg vitamin C (15% DV)
Digestion	Excellent	4.6 g fiber per serving supports regularity
Heart health	Good	Potassium (85 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.4 g); best as a vitamin-rich choice, not a protein source

Cranberry and Blood Sugar

Glycemic index: 45. Glycemic load: 4 per serving.

Cranberry has a glycemic index of about 45 and a glycemic load of around 4 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Cranberry Compares to Other Fruits

In the comparison table, cranberries are evaluated against other fruits. This will provide a clearer picture of their nutritional standing.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Cranberry	46	4.0	4.6	13.3
Blueberry	57	10.0	2.4	9.7
Blackberry	43	4.9	5.3	21.0
Pomegranate	83	13.7	4.0	10.2

Cranberry Myths, Checked

Cranberry juice cures UTIs , Misleading. Cranberry may help prevent some UTIs, but it is not a treatment; see a doctor.

Cranberries are sweet , False. Raw cranberries are very tart, which is why most products add sugar.

How to Track Cranberry

Fruit portions are easy to misjudge, and the difference between 1 cup of cranberries and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cranberry accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of cranberries?

One cup of cranberries contains 46 calories. This makes them a low-calorie option for snacks or additions to meals.

Is cranberry good for weight loss?

Cranberries can be beneficial for weight loss due to their low calorie and high fiber content. The 4.6 g of fiber per cup can help promote satiety.

Can people with diabetes eat cranberry?

People with diabetes can include cranberries in their diet, as they have a glycemic index of about 45, indicating a low impact on blood sugar levels.

How much fiber is in cranberry?

Cranberries provide 4.6 g of fiber per cup, which contributes to digestive health and can help maintain a feeling of fullness.

Is cranberry high in sugar?

Cranberries contain 4 g of sugar per cup, which is relatively low compared to many other fruits. This makes them a suitable option for those monitoring sugar intake.

Is cranberry juice as healthy as raw cranberries?

Cranberry juice is often less healthy than raw cranberries due to added sugars and lower fiber content. Whole cranberries provide more fiber and fewer calories.

Key Takeaways

• Cranberries have 46 calories per 1 cup whole (100 g).
• They provide 4.6 g of fiber, supporting digestive health.
• Cranberries contain 13.3 mg of vitamin C, which is 15% of the daily value.
• The glycemic index of cranberries is about 45, indicating low blood sugar impact.
• Cranberries have 4 g of sugar per cup, making them a low-sugar fruit.
• They can be included in a weight loss diet due to their low calorie content.