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Nutrition Information for Cranberries

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Updated January 29, 2014

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  • Cranberries contain vitamin C, potassium, fiber and phytochemicals. They're also low in calories.

    Unlike most other berries, cranberries are very tart, almost unbearably so. They're difficult to eat without adding a sweetener.

    Buy fresh raw cranberries  -- they're in the produce section of your grocery store. They'll keep well in the refrigerator, or you can freeze them for longer storage. Cranberries can be used in dessert recipes or savory dishes. Cook cranberries in a small amount of water -- they're done when they pop.

    If you like raisins, you might like sweetened dried cranberries. Use them in recipes that call for raisins or eat them alone or with a handful of nuts as a snack.

    Just like raw cranberries, 100-percent cranberry juice is very tart, but you can blend cranberry juice with a little apple or grape juice for added sweetness. When you buy cranberry juice in the grocery store, be sure to read the label.

    Choose cranberry beverages sweetened with other juices, which also have nutritional value, rather than those with added sugar or high fructose corn syrup that don't add any nutrients beyond calories.

    Nutrition Information

    One cup of whole unsweetened cranberries has about 45 calories and contains 4.6 grams fiber, 85 milligrams potassium, 13 milligrams vitamin C and some additional phytochemicals.

    Serving Cranberries

    • Sprinkle dried cranberries on a fresh salad.
    • Make your own trail mix with almonds, walnuts, your favorite dried cereal, raisins and dried cranberries.
    • Blend cranberry juice and some grape juice with sparkling water.

    Cranberry Recipes

    Source:

    United States Department of Agriculture National Nutrient Database for Standard Reference. "Cranberries, Raw." Accessed April 14, 2011. http://www.nal.usda.gov/fnic/foodcomp/search/

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