Cranberries vs Pomegranates
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cranberries
Best for muscle gain
Pomegranates
Best for low-carb
Cranberries
Macro Comparison
Cranberries: 100g (100g) | Pomegranates: 100g (100g)
46
Cranberries
83
Pomegranates
0.46g
Cranberries
1.67g
Pomegranates
12g
Cranberries
18.7g
Pomegranates
0.13g
Cranberries
1.17g
Pomegranates
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
4%
Cranberries
8%
Pomegranates
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| Nutrient | Cranberries | Pomegranates |
|---|---|---|
| Calories | 46 | 83 |
| Protein | 0.5g | 1.7g |
| Carbs | 12g | 18.7g |
| Fat | 0.1g | 1.2g |
| Fiber | 3.6g | 4g |
| Sugar | 4.27g | 13.7g |
| Sodium | 2mg | 3mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.01g | 0.12g |
| Potassium | 80mg | 236mg |
| Vitamin A | 3mcg | 0mcg |
| Vitamin C | 14mg | 10.2mg |
| Calcium | 8mg | 10mg |
| Iron | 0.23mg | 0.3mg |
Which Should You Choose?
For weight loss
Choose Cranberries. With 46 calories and 0.46g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Pomegranates. Pomegranates delivers 1.67g protein per serving — 1.2g more than Cranberries.
For low-carb diets
Choose Cranberries with 12g carbs per serving.
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Take the free quizCommon Questions
Is Cranberries or Pomegranates better for weight loss?
For weight loss, Cranberries is the better choice. Cranberries has 46 calories and 0.46g protein per serving, while Pomegranates has 83 calories and 1.67g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cranberries or Pomegranates?
Pomegranates has more protein per serving. Cranberries provides 0.46g and Pomegranates provides 1.67g of protein.
Can I eat both cranberries and pomegranates together?
Yes! Combining cranberries and pomegranates gives you 129 calories and 2.13g protein. This combination can work well as part of a balanced meal.