Cranberries, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 14 MG | 16% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 3% | |
| Folate, total | 1 UG | 0% | |
| Choline, total | 5.5 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.3 MG | 9% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 8 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 6 MG | 1% | |
| Phosphorus, P | 11 MG | 1% | |
| Potassium, K | 80 MG | 2% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.1 UG | 0% |
Nutrition Highlights
- Very low in calories (46 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.6g per 100g).
About Cranberries, raw
These small, tart berries are known for their vibrant red color and distinctive sour flavor, which comes from their high concentration of natural acids. They're most often found fresh during the fall harvest season, though they're also available dried or as juice year-round. Despite their modest size, they're packed with nutrients, particularly vitamin C, manganese, and a range of antioxidant compounds called proanthocyanidins. These antioxidants are notable for their potential role in supporting urinary tract health by helping to prevent certain bacteria from adhering to the bladder wall.
Because of their sharp taste, they're rarely eaten raw on their own but are instead incorporated into recipes where their tartness can be balanced. They're a classic addition to sauces and relishes, especially alongside savory holiday dishes, and they brighten up baked goods like muffins, breads, and desserts. Dried versions, often sweetened, are popular in trail mixes, salads, and cereals, while unsweetened juice is sometimes used in wellness-focused drinks—though it's quite potent and usually diluted or blended. Their high fiber content and low calorie count make them a nutrient-dense choice when consumed in moderation, though added sugars in processed forms can offset some of their health benefits.
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