Cranberry sauce
Common food
Photo: Wikipedia
Cranberry sauce is a vibrant, ruby-red condiment made from cranberries, sugar, and water. It offers a distinctive sweet-tart flavor with a texture ranging from smooth and jellied to chunky and whole-berry. Nutritionally, it's primarily a source of quick energy from carbohydrates and added sugars.
Calorie split: 2% protein · 97% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love its essential role in holiday traditions, particularly Thanksgiving, where its sharp sweetness cuts through rich, savory dishes like turkey and gravy. Its versatility also shines as a glaze for meats, a swirl in yogurt, or a spread on sandwiches.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high sugar content, which can cause blood-sugar spikes. To counteract this, practice portion control (1-2 tablespoons) and pair it with protein (like turkey) or healthy fats to slow sugar absorption. Some commercial versions are also high in sodium.
Key benefits
- Contains antioxidants from cranberries, like proanthocyanidins.
- Provides a small amount of dietary fiber.
- Low in fat and contains no cholesterol.
- Can be made with less sugar for a more tart profile.
- Adds festive flavor and color to meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic cylindrical shape of jellied cranberry sauce comes directly from the can it's sold in, and many people insist on serving it that way, ridges and all.
Full nutrition (USDA data · scales with serving)
| Water | 58.5 g |
| Energy | 159 kcal |
| Protein | 0.90 g |
| Total lipid (fat) | 0.15 g |
| Carbohydrate, by difference | 40.4 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 31.8 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 4.0 mg |
| Potassium, K | 28.0 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.03 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 3.8 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 | 20.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 48.0 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 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 | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 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 |
| Cholesterol | 0.00 mg |
FAQ
Is cranberry sauce healthy?
While it contains beneficial antioxidants from cranberries, most commercial and traditional recipes are high in added sugar. Enjoying it in moderation as part of a balanced meal is key.
What's the difference between jellied and whole-berry sauce?
Jellied sauce is cooked and strained to create a smooth, firm gel. Whole-berry sauce retains the cranberries for a chunkier, more textured consistency.
Can I make cranberry sauce ahead of time?
Yes, it's ideal for making 2-3 days in advance. It thickens as it cools and stores well in an airtight container in the refrigerator.
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 1.59 kcal/g · 2% calories from protein · 1.1 g fiber · 31.8 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.