per 100 grams
Carbohydrates 12 g
Proteins 0.5 g
Fats 0.1 g
Water 87.3 g
Fiber 3.6 grams
Starch 0 ug
Trans Fats 0 ug
Cholesterol 0 ug
Ash 0.1 grams


46 Calories per 100g

A cranberry is a small and tart-tasting fruit that is native to North America and has been enjoyed as a dietary staple and medicine by Native Americans for centuries. The cranberry plant is a low, trailing shrub, found mostly in the bogs of the Northeastern and Northern Midwestern United States, and parts of Canada.

Despite its tiny size, the cranberry packs a powerful nutritional punch and is considered to be one of the most healthful fruits in the world. Studies have linked cranberries to a variety of proven health benefits, including: reduced risk of cancer, improved cardiovascular health, and improved urinary track health.

The cranberry is a member of the Vaccinium macrocarpon plant family, which also includes the blueberry, huckleberry, lingonberry and bilberry. Unlike other berries, cranberries contain an abundance of proanthocyanidins (PACs), special flavonoid molecules that lack tannins, but provide a wide range of anti-oxidant, anti-inflammatory and anti-bacterial benefits.

Cranberries are known particularly for their ability to help maintain a healthy urinary tract. During infections, certain bacteria adhere to the walls of the urinary tract, which proanthocyanidins in cranberries are thought to prevent. A study conducted at Rutgers University showed that drinking just eight ounces of cranberry juice per day could dramatically reduce the symptoms of a bladder infection.

The high concentration of anti-oxidants in cranberries also increases protection against disease. These anti-oxidants combat oxidation which damages cell membranes, contributes to disease, and accelerates rate of aging. A published study found that women who consumed two cups of cranberry juice per day for a year were less likely to develop heart disease and stroke than those who drank little or no cranberry juice.

In addition to the proven health benefits, cranberries offer other advantages. They are relatively low in calories, fat and sugar with just 45 calories per ½ cup. There is no saturated fat, cholesterol or sodium. Cranberries are also a good source of dietary fiber, vitamin C and manganese.

Cranberries can be used in recipes to create enticing side dishes, sauces and desserts. Mixing these tart berries into typical dishes like oatmeal or yogurt, or adding them to baked goods, can reduce sugar while increasing nutrition. Cranberries also combine well with other flavors, such as orange or lemon, to create unique accompaniments to meats, fruits, and vegetables.

When fresh cranberries are not available, frozen and dried options can be used. Frozen cranberries can be stored for up to one year and can even be used without thawing. When purchasing dried cranberries, select the variety that is sweetened with a natural sweetener such as apple juice concentrate or apple and grape juice concentrate.

Whether you’re new to cranberries or already love them, there is no denying the positive impact they can have on your health. Besides having nutritional value, cranberries are a delicious and versatile addition to any meal. So next time you’re looking for something to jazz up your favorite dish, why not throw in some cranberries?