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Cranberries Nutrition facts

Unique, wild, and natural by habitat, cranberries are rich in phytonutrients (naturally derived plant compounds), particularly proanthocyanidin antioxidants, which are essential for all-round wellness.

The berries are indeed composed of numerous health-benefiting chemical substances that may offer protection from tooth cavities, urinary tract infections, and inflammatory diseases.

The plant can be described as an evergreen, dwarf, creeping shrub, or a low-lying trailing vine. It belongs to the family of Ericaceae, in the genus: Vaccinium, and subgenus: Oxycoccos. Scientific name: Vaccinium macrocarpon.

Photo: bcmom

In its natural habitat, the cranberry plant grows vigorously in acidic sandy bogs, all across the temperate and cooler parts of Europe, Northern states in the United States, and Canada. The plant is a dwarf, creeping shrub, or vine, which runs up to 10 to 20 cm in height. It features slender, wiry, not-so-thick, woody stems bearing small, evergreen leaves.

Cranberry season lasts from October until December. The fruit is a small, round, red colored berry. Each berry features four centrally placed tiny seeds enclosed in capsules. The berry is very acidic in taste, with a pH in the range of 2.3 to 2.5.

7 Amazing Health Benefits of Cranberries

  1. Delicious, tart cranberries hold significantly high amounts of phenolic flavonoid phytochemicals called proanthocyanidins (PACs). Scientific studies have shown that the consumption of berries has potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.

  2. Antioxidant compounds such as oligomeric proanthocyanidins (OPCs), anthocyanidin flavonoids, cyanidin, peonidin, and quercetin in cranberries may offer protection against cardiovascular disease by counteracting against cholesterol plaque formation in the heart and blood vessels. Further, these compounds help the human body lower LDL cholesterol levels and increase HDL-good cholesterol levels in the blood.

  3. Research studies suggest that drinking cranberry juice can protect against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial attachment to the bladder and urethral mucosal wall.

  4. Consumption of cranberries turns urine acidic. Together with inhibition of bacterial adhesion actions (proteus bacterial infections), cranberry juice can help prevent the formation of alkaline (calcium-ammonium-phosphate) stones inside the urinary tract.

  5. Further, the berries prevent plaque formation on the tooth enamel by interfering with the ability of another gram-negative bacterium, Streptococcus mutans, to stick to the tooth surface. It thus helps prevent the development of cavities.

  6. Also, the berries are also a good source of many vitamins like vitamin C, vitamin A, and folate and phenolics like ß-carotene, lutein, zeaxanthin, and minerals like potassium, and manganese.

  7. Oxygen Radical Absorbance Capacity or ORAC (measurement of the antioxidant strength of food items) demonstrates cranberry at an ORAC score of 9584 µmol TE units per 100 g, one of the highest among edible berries.

See the table below for in depth analysis of nutrients: Cranberries nutrition profile(Vaccinium macrocarpon), Fresh, ORAC score 9584,Value/100 grams. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percent of RDA
Energy 46 Kcal 2.3%
Carbohydrates 12.2 g 9%
Protein 0.4 g 1%
Total Fat 0.13 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 4.6 g 12%
Folates 1 µg <1%
Niacin 0.101 mg 1%
Pantothenic acid 0.295 mg 6%
Pyridoxine 0.057 mg 4%
Riboflavin 0.020 mg 2%
Thiamin 0.012 mg 1%
Vitamin A 60 IU 2%
Vitamin C 13.3 mg 22%
Vitamin E 1.20 mg 8%
Vitamin K 5.1 µg 4%
Sodium 2 mg 0%
Potassium 85 mg 2%
Calcium 8 mg 1%
Copper 0.061 mg 7%
Iron 0.25 mg 3%
Magnesium 6 mg 1.5%
Manganese 0.360 mg 16%
Phosphorus 13 mg 2%
Selenium 0.1 µg 0%
Zinc 0.10 mg 1%
Carotene-ß 36 µg --
Crypto-xanthin-ß 0 µg --
Lutein-zeaxanthin 91 µg --

Selection and storage

Fresh cranberries can be available from October until December. In the stores, choose berries that are bright red, plump, free from wrinkles with intact skin, firm to the touch, and without any cuts or cracks. Antioxidant pigments are largely concentrated in berries that feature deep red skin.

Discard any wet, mottled berries to prevent mold from spreading to the rest of the stock.

While fresh, as well as dry berries carry a healthy level of antioxidants, bottled cranberry drinks, and cranberry cocktails with added sugars may, in fact, be devoid of them.

Fresh berries can be stored in the refrigerator for several days. Sort out any discolored, soft, shriveled, or sticky fruits before storing them. They have a very short shelf life if kept at room temperature.

Preparation and serving method

cranberry nut bread
Cranberry, nut bread.
Photo: joebeone

In their natural habitat, cranberries picked up by hand can be consumed directly. While purchasing from the stores, choose bright, uniform, and berries. Wash them in cold water just before use to keep their texture intact.

Here are some serving tips:

  • Raw, fresh, or dried cranberry can be eaten all alone as snacks.

  • Tart berries can be a great addition to vegetable as well as fruit salads.

  • The berries can be employed in sorbets and fruit cocktails.

  • They can be used in the preparation of muffins, pie-fillings, breads, and ice creams.

  • The berries are being used in the food industry in the preparation of sauce, jam, and jelly.

  • Cranberry sauce employed in traditional poultry dishes.

Safety profile

Cranberries contain oxalic acid, a naturally-occurring substance found in some fruits and vegetables (spinach, kale), which may crystallize as oxalate stones in the urinary tracts. For the same reason, people with a known history of oxalate urinary tract stones may not want to eat too many of them. Adequate intake of water is, therefore, advised to maintain normal urine output.

Oxalic acids also interfere with the absorption of minerals like calcium and magnesium causing their deficiency.

Research studies have shown that cranberry juice potentiates the anticoagulant effect of warfarin. Some patients on warfarin therapy exhibited excessive bleeding in the organ system after they began to drink cranberry juice. It is, therefore, patients using warfarin should be advised to avoid its juice.

(Medical Disclaimer: The information and reference guides on this website are intended solely for the general information of the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.)

Also read ≻≻-

≻≻-Blueberries Nutrition facts.

≻≻-Chokeberries Nutrition facts.

≻≻-Currants Nutrition facts.

≻≻-Blackberries Nutrition facts.

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Further resources:

  1. The cranberry institute- About cranberries.(Link opens in new window)

  2. USDA National Nutrient data base.

  3. Food and lifestyle interactions with Warfarin.

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