Cranberries, dried, sweetened
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Dried, sweetened cranberries are shriveled, ruby-red jewels with a chewy texture and a signature sweet-tart punch. They are typically infused with sugar or a sweetener like apple juice concentrate to balance the fruit's intense natural tartness. A standout nutritional feature is their high fiber content, with 4.36 grams per 100g, making them a surprisingly effective source of dietary fiber.
💚 Why it's loved
People love them for their addictive sweet-tart flavor and satisfying chew, which makes them a versatile snack and ingredient. They are a beloved staple in holiday baking and a convenient way to add a burst of flavor to salads, oatmeal, and trail mixes.
⚠️ Watch-outs & how to enjoy it better
The added sugar can cause blood-sugar spikes, and the high fiber content may cause digestive discomfort if consumed in large quantities without adequate water. To counteract this, practice portion control (stick to a small handful), pair them with protein or healthy fats (like nuts or yogurt) to slow sugar absorption, and ensure you drink plenty of water to help the fiber move through your system.
Key benefits
- Excellent source of dietary fiber (4.36g per 100g)
- Rich in antioxidants, particularly proanthocyanidins
- Provides a convenient, portable source of energy
- Adds texture and flavor contrast to dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cranberries are one of the few commercially grown fruits native to North America, and they are also known as 'bounceberries' because ripe cranberries bounce when dropped, a quality used by farmers to sort them.
Full nutrition (scales with serving)
| Water | 14.9 g |
| Ash | 0.14 g |
| Fiber, total dietary | 4.4 g |
| Sugars, Total | 69.3 g |
| Sucrose | 7.5 g |
| Glucose | 32.7 g |
| Fructose | 29.1 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 9.1 mg |
| Iron, Fe | 0.15 mg |
| Magnesium, Mg | 4.5 mg |
| Phosphorus, P | 8.1 mg |
| Potassium, K | 64.2 mg |
| Sodium, Na | 4.7 mg |
| Zinc, Zn | 0.06 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.18 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.01 mg |
FAQ
Are dried cranberries healthy?
They are a good source of fiber and antioxidants, but the added sugar means they should be consumed in moderation. Look for brands sweetened with juice concentrate or with no added sugar for a healthier option.
What is the difference between dried cranberries and craisins?
'Craisin' is a trademarked name for a brand of sweetened dried cranberries. While the term is often used generically, true cranberries are naturally tart and require sweetening for palatability.
How should I store dried cranberries?
Store them in an airtight container in a cool, dark place. They can last for several months. For longer storage, you can keep them in the refrigerator or freezer to maintain freshness.