Know what’s on your plate
Cranberry
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%
- Iodine 0.15 µg 0%
Similar foods
- Cranberry juiceunsweetened46 kcal / 100 g
- Cranberry beansroman, mature seeds, raw335 kcal / 100 g
- Wild cranberrylingonberry, raw55 kcal / 100 g
- Small cranberryraw69 kcal / 100 g
- Dried sweetened cranberrydried, sweetened335 kcal / 100 g
- Cranberriesraw46 kcal / 100 g
- Lingonberrycowberries, raw44 kcal / 100 g
- Blueberryraw57 kcal / 100 g
- Cowberries57 kcal / 100 g
- Wild bush cranberriesraw, alaska native55 kcal / 100 g
Questions about Cranberry
How do you make cranberry sauce from fresh cranberries?
Put cranberries in a pan with a little water and sugar, then simmer for about 10 minutes, stirring occasionally, until the berries burst and the sauce thickens. It will firm up more as it cools; add orange zest if you like.
Can you eat cranberries raw?
Yes. Fresh cranberries are safe to eat raw, but their sharp, tart flavour means many people prefer them chopped into porridge or a salad, or mixed with sweeter fruit.
How do you store fresh cranberries?
Keep them dry in a covered container in the fridge and remove any soft or mouldy berries. To freeze them, spread the dry berries on a tray until firm, then transfer them to a freezer bag; you can cook them straight from frozen.
How do you choose fresh cranberries?
Look for firm, plump berries with an even colour and no wet patches or mould. Avoid bags with lots of shrivelled berries or juice collecting at the bottom.
What can you use instead of cranberries in a recipe?
Lingonberries are a close swap in sauces and baking, with a similarly sharp taste. For a less tart option, use blueberries and add a little lemon juice; they soften and cook down more quickly.
What is the difference between cranberries and lingonberries?
Both are small, tart red berries, but lingonberries are generally smaller and are often served as a chunky preserve with savoury dishes. Cranberries are larger and are commonly cooked into sauce or used in baking.
What goes well with cranberries?
Their tartness works with orange, apple, cinnamon and ginger in cakes, muffins and relishes. Cranberry sauce is also a familiar pairing with roast poultry, while dried cranberries add a sweet-tart bite to cereal and salads.
Can you use fresh cranberries instead of dried cranberries in baking?
Yes, but fresh berries are much tarter and release moisture as they bake. Use them in muffins or fruit loaves, chop larger berries, and expect a softer, less sweet result than with dried cranberries.
Source: Canadian Nutrient File 1538 · per 100 g · carbohydrate per EU label, fibre excluded
