Calories in Cranberries: Nutrition Facts and Health Benefits
One cup of fresh cranberries has about 46 calories. See the full nutrition breakdown by serving size with expert FAQ.
Cranberries are tart, vibrant red berries best known for their role in urinary tract health. They are very low in calories in their fresh form and rich in unique antioxidants called proanthocyanidins (PACs). However, cranberry products vary dramatically in calories depending on the form — fresh, dried, and juice have very different nutrition profiles.
Calories by form and serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| 1 cup fresh (whole) | ~100 g | 46 kcal | 12 g | 4 g | 4.6 g | 22% DV |
| 1/4 cup dried (sweetened) | ~40 g | 123 kcal | 33 g | 29 g | 2.3 g | 0% DV |
| 1 cup juice (unsweetened) | ~253 ml | 116 kcal | 31 g | 31 g | 0.3 g | 23% DV |
| 100 g fresh | 100 g | 46 kcal | 12 g | 4 g | 4.6 g | 22% DV |
Fresh cranberries are extremely low in sugar compared to most fruits — only 4 grams per 100 grams. Their tartness means they are rarely eaten raw, but this same low sugar content makes them one of the most diabetes-friendly fruits.
Frequently Asked Questions (FAQ)
How many calories are in a cup of cranberries?
One cup of fresh whole cranberries (about 100 grams) contains approximately 46 calories. This serving provides 12 grams of carbohydrates, only 4 grams of natural sugar, and 4.6 grams of fiber. Fresh cranberries are one of the lowest-sugar fruits available.
Do cranberries really help with urinary tract infections?
Research supports that cranberries can help prevent urinary tract infections (UTIs), though they are less effective at treating active infections. The proanthocyanidins (PACs) in cranberries prevent E. coli bacteria from adhering to the urinary tract wall. For preventive benefits, studies suggest consuming the equivalent of about 36 mg of PACs daily, found in about 1.5 cups of fresh cranberries or 300 ml of pure cranberry juice.
Are dried cranberries healthy?
Dried cranberries (Craisins) are significantly less healthy than fresh cranberries due to added sugar. A quarter cup of sweetened dried cranberries has 123 calories and 29 grams of sugar — compared to 46 calories and 4 grams of sugar per cup of fresh berries. If you choose dried cranberries, look for reduced-sugar or unsweetened varieties, and keep portions small.
Why are cranberries so tart?
Cranberries are tart because they contain high levels of organic acids — primarily citric acid, malic acid, and quinic acid — combined with very little natural sugar. Their sugar-to-acid ratio is much lower than other berries. This tartness is actually a nutritional advantage, as it means cranberries are one of the lowest-sugar fruits at only 4 grams per 100 grams.
What is the healthiest way to consume cranberries?
Fresh or frozen whole cranberries are the healthiest option, as they retain all fiber and nutrients with no added sugar. Cooking them with a small amount of sweetener into a homemade sauce is far healthier than commercial cranberry sauce. Unsweetened cranberry juice is also a good option, though it lacks the fiber of whole berries. Avoid sweetened dried cranberries and cranberry juice cocktails, which can contain as much sugar as soda.
How many calories are in a cup of cranberries?
Do cranberries really help with urinary tract infections?
Are dried cranberries healthy?
Why are cranberries so tart?
What is the healthiest way to consume cranberries?
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