Know what’s on your plate
Cranberries
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 46 kcal —
- Protein 0.5 g 1%
- Carbohydrate 8.4 g 3%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 3.6 g 13%
- Sugars 4.3 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 14 mg 16%
- Vitamin D 0 µg 0%
- Vitamin E 1.3 mg 9%
- Vitamin K 5 µg 4%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.1 mg 1%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.06 mg 3%
- Folate (B9) 1 µg 0%
- Vitamin B12 0 µg 0%
- Choline 5.5 mg 1%
Minerals
- Calcium 8 mg 1%
- Iron 0.23 mg 1%
- Magnesium 6 mg 1%
- Phosphorus 11 mg 1%
- Potassium 80 mg 2%
- Zinc 0.09 mg 1%
- Copper 0.06 mg 6%
- Manganese 0.27 mg 12%
- Selenium 0.1 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 46 | 0.5 g | 8.4 g | 0.1 g |
| 1 × cup, chopped | 110 g | 51 | 0.5 g | 9.2 g | 0.1 g |
| 2 × cup, chopped | 220 g | 101 | 1 g | 18 g | 0.3 g |
| ½ × cup, chopped | 55 g | 25 | 0.3 g | 4.6 g | 0.1 g |
| 3 × cup, chopped | 330 g | 152 | 1.5 g | 28 g | 0.4 g |
| 4 × cup, chopped | 440 g | 202 | 2 g | 37 g | 0.6 g |
Similar foods
- Dried cranberriessweetened308 kcal / 100 g
- Wild bush cranberriesraw, alaska native55 kcal / 100 g
- Cranberryraw46 kcal / 100 g
- Wild cranberrylingonberry, raw55 kcal / 100 g
- Lingonberrycowberries, raw44 kcal / 100 g
- Blueberryraw57 kcal / 100 g
- Blueberriesraw51 kcal / 100 g
- Dried sweetened cranberrydried, sweetened335 kcal / 100 g
- Cowberries57 kcal / 100 g
- Raspberriesraw52 kcal / 100 g
Questions about Cranberries
How do you make cranberry sauce from fresh cranberries?
Put 300 g cranberries, 100 g sugar and 100 ml water in a pan. Simmer for about 10 minutes, stirring, until most berries burst; it thickens further as it cools. Add orange zest if you like.
Can you eat cranberries raw?
Yes. Fresh cranberries are edible raw, but their sharp, tart taste is why they are more often cooked with sugar or mixed into porridge, yoghurt or baking.
Can you use dried cranberries instead of fresh ones in a recipe?
Yes, especially in scones, muffins, stuffing and salads. Dried cranberries are much more concentrated in energy—about 308 kcal per 100 g, compared with 46 kcal in fresh cranberries—so use a smaller handful and reduce added sugar if needed.
How should you store fresh cranberries?
Keep them dry and unwashed in a covered container in the fridge; remove any soft or mouldy berries first. Freeze firm cranberries in a single layer, then transfer them to a freezer bag and use them straight from frozen in sauces or baking.
What flavours go well with cranberries?
Orange, apple, pear, cinnamon and ginger complement their tartness. Cranberry sauce is a classic with roast turkey, while dried cranberries work well with nuts and cheese in salads.
Are cranberries and lingonberries the same fruit?
No: they are different, though closely related, berries with a similarly tart flavour. Lingonberries are often used in Nordic-style preserves; cranberries are larger and commonly cooked into sauce.
Are cranberries a good source of vitamin C?
Cranberries are a source of vitamin C, with 14 mg per 100 g. A handful of about 100 g gives you a practical portion to add to a meal.
Source: USDA FoodData Central 171722 · per 100 g · carbohydrate per EU label, fibre excluded
