Cranberry juice, unsweetened
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Unsweetened cranberry juice is a tart, vibrant red liquid pressed from the whole cranberry fruit, offering a sharp, puckering flavor without added sugars. Nutritionally, it is a low-calorie beverage that provides a concentrated source of carbohydrates, primarily from its natural fruit sugars, and is known for its distinctive, refreshing acidity.
Calorie split: 3% protein · 95% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love its intense, bracing tartness that cuts through sweetness and pairs beautifully with other flavors. It's a versatile mixer in cocktails and mocktails, and a staple in North American holiday cuisine, especially for Thanksgiving and Christmas.
⚠️ Watch-outs & how to enjoy it better
Its extreme sourness can be off-putting to some palates, and the high natural sugar content (12.1g per 100g) can cause blood sugar spikes if consumed in large quantities. To mitigate this, dilute it with sparkling water, pair it with a source of protein or fat (like nuts or yogurt), or stick to a small 4-ounce (118ml) serving.
Key benefits
- Rich in antioxidants, particularly proanthocyanidins
- May support urinary tract health
- Low in calories compared to sweetened juices
- Contains vitamin C
- No added sugars
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The air pockets inside a fresh cranberry cause it to bounce, which is why they are sometimes called 'bounceberries'—a test for freshness.
Full nutrition (USDA data · scales with serving)
| Water | 87.1 g |
| Energy | 46.0 kcal |
| Energy | 194 kj |
| Protein | 0.39 g |
| Total lipid (fat) | 0.13 g |
| Ash | 0.15 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 12.1 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.25 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 13.0 mg |
| Potassium, K | 77.0 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.10 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 9.3 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.09 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 3.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 27.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 45.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 68.0 ug |
| Vitamin E (alpha-tocopherol) | 1.2 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) | 5.1 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 | 0.07 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.03 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)
Estimated from Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener — USDA does not publish this profile for Cranberry juice.
| 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
Is unsweetened cranberry juice the same as cranberry cocktail?
No. Unsweetened juice contains only juice from cranberries. Cranberry cocktail is a blend that typically includes added sugars or other fruit juices to mellow the tartness.
Why is pure cranberry juice so tart?
Cranberries contain high levels of organic acids, primarily citric and malic acid, which give them their characteristic sharp, sour taste.
Can I drink it straight?
Most people find pure, unsweetened cranberry juice too intense to drink straight. It's commonly diluted with water, sparkling water, or mixed with other, sweeter juices like apple or grape.
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 0.46 kcal/g · 3% calories from protein · 0.1 g fiber · 12.1 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.