Cranberries Nutrition Facts
46 calories per 100g serving
Last updated:
Cranberries are tart, vibrant berries with just 46 calories per 100g and very little sugar compared to most fruits. They're rich in vitamin C and unique antioxidants called proanthocyanidins, and they're used in sauces, juices, baked goods, and dried as snacks.
Protein
0.46g
4% of calories
Carbs
12g
104% of calories
Fat
0.13g
3% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 46 kcal |
| Protein | 0.46g |
| Total Carbohydrates | 12g |
| Total Fat | 0.13g |
| Dietary Fiber | 3.6g |
| Sugars | 4.27g |
| Saturated Fat | 0.01g |
| Cholesterol | 0mg |
| Sodium | 2mg |
| Potassium | 80mg |
| Vitamin A | 3mcg |
| Vitamin C | 14mg |
| Calcium | 8mg |
| Iron | 0.23mg |
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Weight Loss
Fresh cranberries are extremely low in calories and sugar, making them a great addition to smoothies, salads, and oatmeal. Watch out for dried cranberries and juice though — both typically have loads of added sugar.
Muscle Gain
Cranberries aren't going to move the needle on calories or protein, but they add antioxidants and flavor. Toss dried cranberries into trail mix or granola for a calorie-dense snack with some nutritional variety.
Maintenance
Keep fresh or frozen cranberries on hand for smoothies and sauces. Their proanthocyanidins support urinary tract health, and their antioxidant profile is among the highest of common fruits.
Meal Ideas with Cranberries
Did you know?
Cranberries are one of only three commercially grown fruits native to North America (along with blueberries and Concord grapes). They don't actually grow in water — the bogs are flooded at harvest time because ripe cranberries float, making collection easier.
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Take the free quizCommon Questions About Cranberries
How many calories are in Cranberries?
Cranberries contains 46 calories per 100g serving. It provides 0.46g of protein, 12g of carbs, and 0.13g of fat.
Is Cranberries good for weight loss?
Fresh cranberries are extremely low in calories and sugar, making them a great addition to smoothies, salads, and oatmeal. Watch out for dried cranberries and juice though — both typically have loads of added sugar.
What pairs well with Cranberries?
Great pairings include: Spinach salad with dried cranberries, walnuts, goat cheese, and grilled chicken, Oatmeal topped with fresh cranberries, almond butter, and a drizzle of honey, Turkey and cranberry sauce sandwich on whole wheat with mixed greens. These combinations provide a balanced mix of macronutrients.