Cranberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Cranberries are small, tart berries with a firm, snappy texture and a vibrant red hue. They are exceptionally low in calories and a standout source of dietary fiber, which supports digestive health. Their signature sharpness comes from natural acids and proanthocyanidins, compounds studied for their role in urinary tract health.
💚 Why it's loved
People love cranberries for their intense, tart flavor that brightens both sweet and savory dishes. They are a cultural staple for holiday sauces and are prized for their versatility in juices, baked goods, and salads.
⚠️ Watch-outs & how to enjoy it better
Their extreme tartness can be overwhelming when raw, and many commercial cranberry products (juices, sauces) are high in added sugars, which can contribute to blood sugar spikes. To counteract this, enjoy them in whole-food forms, pair with a source of protein or fat (like nuts or yogurt), or choose products with no added sugar. For those prone to kidney stones, note they contain oxalates; increasing water intake can help mitigate this risk.
Key benefits
- Rich in antioxidants like proanthocyanidins
- High in fiber for digestive health
- Low in calories and naturally fat-free
- May help prevent certain bacteria from adhering to the urinary tract
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cranberries don't grow in water; they are grown on vines in bogs and flooded for harvest because the berries bounce, making them easier to collect.
Full nutrition (scales with serving)
| Water | 87.3 g |
| Energy | 46.0 kcal |
| Energy | 191 kj |
| Protein | 0.46 g |
| Total lipid (fat) | 0.13 g |
| Ash | 0.12 g |
| Carbohydrate, by difference | 12.0 g |
| Fiber, total dietary | 3.6 g |
| Total Sugars | 4.3 g |
| Sucrose | 0.16 g |
| Glucose | 3.4 g |
| Fructose | 0.67 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 11.0 mg |
| Potassium, K | 80.0 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 14.0 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.10 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 5.5 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 38.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 63.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 91.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.29 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.05 g |
| Lysine | 0.04 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.04 g |
| Arginine | 0.06 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.15 g |
| Glycine | 0.05 g |
| Proline | 0.03 g |
| Serine | 0.05 g |
FAQ
Why are raw cranberries so sour?
Raw cranberries contain high levels of organic acids, primarily malic and citric acid, along with tannins. This natural tartness is balanced in cooking with sugar or other sweeteners.
Can I eat cranberries raw?
Yes, they are edible raw but very tart. They are often chopped and mixed into salads, yogurt, or oatmeal, or sweetened to make a fresh relish.
What's the difference between fresh and dried cranberries?
Fresh cranberries are tart and firm. Dried cranberries (often called Craisins) are sweetened with sugar or juice and have a chewy, raisin-like texture, making them higher in calories and sugar.