Cranberries

Cranberries are a delicious way to get your five to nine servings of fruits and vegetables each day. Cranberries also help fight bacterial infections and urinary tract infections.

Healthy Cranberry Recipes:

• Cranberry Pineapple Relish
• Low Fat Pear-Cranberry Strudel
• Turkey Cranberry Stew

The following nutrition information is for one serving of whole cranberries. That would be about one cup of cranberries, or 95 grams. This general information is for any variety of whole, raw fresh cranberries.

Water: 82.77 g

Calories: 44

Protein: 0.37 g

Carbohydrates: 11.59 g

Fiber: 4.4 g

Sugars: 3.84 g

Total Fat: 0.12 g

Saturated Fat: 0.010 g

Monounsaturated Fat: 0.017 g

Polyunsaturated Fat: 0.052 g

Cholesterol: 0 mg

Calcium: 8 mg

Iron: 0.24 mg

Magnesium: 6 mg

Phosphorus: 12 mg

Potassium: 81 mg

Sodium: 2 mg

Zinc: 0.10 mg

Vitamin C: 12.6 mg

Thiamin: 0.011 mg

Riboflavin: 0.019 mg

Niacin: 0.096 mg

Pantothenic Acid: 0.280 mg

Vitamin B6: 0.054 mg

Vitamin B12: 0 mcg

Folate: 1 mcg

Vitamin A: 57 IU

Vitamin E: 1.20 mg

Vitamin K: 5.1 mcg

beta Carotene: 36 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 91 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men