Beverages, OCEAN SPRAY, Light Cranberry
Whole food · Beverages
Photo: Wikipedia
This is a light, refreshing cranberry beverage with a tart-sweet flavor profile and a clean, watery texture. It delivers a bright, ruby-red color and a distinct cranberry tang, but with significantly less sugar than traditional juice. Nutritionally, it's a low-calorie, virtually fat-free option that provides a small amount of fiber.
Calorie split: 4% protein · 95% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its signature tart-sweet cranberry flavor that's both refreshing and nostalgic, especially as a lighter alternative to sugary drinks. Its versatility makes it a popular base for cocktails, mocktails, and salad dressings.
⚠️ Watch-outs & how to enjoy it better
While lower in sugar than regular juice, it still contains added sugars which can contribute to blood-sugar spikes if consumed in large quantities. Those monitoring sugar intake should be mindful of portion sizes. Tip: Pair it with a source of protein or healthy fat (like nuts or cheese) to help slow sugar absorption.
Key benefits
- Very low calorie at 19 kcal per 100g
- Virtually fat-free
- Contains a small amount of dietary fiber
- Provides a tart, refreshing flavor without high sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cranberry is one of only three fruits native to North America that are commercially grown, along with the blueberry and the Concord grape.
Full nutrition (USDA data · scales with serving)
| Water | 95.3 g |
| Energy | 19.0 kcal |
| Energy | 78.0 kj |
| Protein | 0.22 g |
| Total lipid (fat) | 0.01 g |
| Ash | 0.07 g |
| Carbohydrate, by difference | 4.7 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 4.0 g |
| Sucrose | 0.20 g |
| Glucose | 1.8 g |
| Fructose | 1.8 g |
| Lactose | 0.07 g |
| Maltose | 0.07 g |
| Galactose | 0.07 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 1.0 mg |
| Phosphorus, P | 1.0 mg |
| Potassium, K | 38.0 mg |
| Sodium, Na | 15.0 mg |
| Zinc, Zn | 0.02 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.03 mg |
| Vitamin B-6 | 0.00 mg |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 25.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beverages, carbonated, tonic water — USDA does not publish this profile for Beverages.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
How is 'Light' different from regular cranberry juice?
'Light' or 'Lite' versions are typically sweetened with a blend of sugar and low-calorie sweeteners, resulting in fewer calories and less sugar per serving than the original 100% juice version.
Can I use this in baking?
Yes, it can be used in recipes like muffins, cakes, or glazes to add cranberry flavor, but be aware it will add more liquid and less sugar than a recipe calling for full-strength juice.
Is this the same as cranberry cocktail?
No. A 'cranberry juice cocktail' is typically sweetened only with sugar or high-fructose corn syrup and has a higher sugar and calorie content than a 'light' version.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.19 kcal/g · 5% calories from protein · 0.7 g fiber · 4.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.