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Cranberries — Nutrients, Health Benefits, And Shopping Tips

Cranberries photo

Listonic Team

September 6, 2024

Cranberries are known for their tart flavor and health benefits, including their ability to support urinary tract health. Learn about fresh and dried cranberries, their nutritional profiles, and how to use them in cooking and baking to add a vibrant, tangy touch to sauces, baked goods, and beverages.

Nutrients

Check the detailed nutritional values of cranberries, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 46 kcal

Nutrients per: 100 g% Daily Value*
Carbs12 g4.36%
Fiber5 g17.86%
Sugars4 g8%
Glycemic Index45 -
Protein0 g-
Sodium2 mg0.09%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes cranberries stand out:

5 g

🥔 Good Fiber Content

45

🟢 Low Glycemic Index

Key takeaways

😋
Cranberries are native to North America and were used by Native Americans for food and medicine.
📦
Store fresh cranberries in the refrigerator, either in their original packaging or a plastic bag, and consume them within 3-4 weeks. For extended storage, freeze them in a sealed container or freezer bag for up to 12 months. Dried cranberries should be kept in an airtight container in a cool, dry location and used within six months.

Health benefits

Find out how cranberries, packed with antioxidants, can support urinary tract health and boost your immune system, contributing to overall vitality.
  • Rich in antioxidants such as proanthocyanidins, which help protect the body from free radicals and reduce inflammation.
  • Supports urinary tract health by preventing the adhesion of bacteria to the urinary tract walls, reducing the risk of infections.
  • High in fiber, promoting digestive health and regular bowel movements.
  • Contains essential vitamins and minerals such as Vitamin C, Vitamin E, and manganese, which support overall health and well-being.
  • May support heart health by improving cholesterol levels and lowering blood pressure due to their antioxidant content.

Health risks

Recognize the health concerns and possible risks related to cranberries.
  • High acidity which can cause or exacerbate symptoms of acid reflux, heartburn, or stomach discomfort in sensitive individuals.
  • Potential for allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
  • Risk of digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber content.
  • High sugar content in dried or sweetened cranberries, which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
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How to choose cranberries

Fresh cranberries should be firm and plump with a deep red color. They should bounce if dropped slightly, which is a fun test often called the 'bounce test' to check their freshness. Examine the berries for any signs of shriveling or softness.

Steer clear of cranberries that are soft, discolored, or sticky. Good cranberries will have a tart, bright flavor and be firm to the touch.

How to choose cranberries

How to store cranberries

Fresh cranberries should be stored in the refrigerator. Keep them in their original packaging or in a sealed container. When stored properly, cranberries can remain fresh for 3-4 weeks.

Excess moisture may lead to mold growth on cranberries, so it's advisable to refrain from washing them until you're ready to use them. Avoid placing them near fruits that produce ethylene to reduce the risk of early spoilage.

✅ Extra Tip

If you plan to store cranberries for an extended period, consider freezing them in a single layer on a baking sheet before transferring them to a freezer-safe bag. This method helps preserve their quality and prevents clumping.

How long do they last?

Cranberries can last for 3-4 weeks in the refrigerator. For longer storage, they can be frozen for up to 12 months. Spread them on a baking sheet to freeze individually before transferring to a sealed container or bag for the best results.

What to do with leftovers?

Leftover cranberries can be used in both sweet and savory dishes. Add them to salads with greens, nuts, and a tangy vinaigrette, or mix them into baked goods like muffins, cookies, or bread for a tart burst of flavor. Cranberries are also great in sauces, where they add a sweet-tart contrast to savory dishes.

Use cranberries to make a cranberry compote or sauce to serve with meats like turkey, pork, or chicken. If you have a lot of cranberries, consider making homemade cranberry jam or preserves to enjoy later. Cranberries can also be added to granola or trail mix for a chewy, tangy addition, or blended into a smoothie for a tart, refreshing drink. For a festive treat, try baking cranberries into a holiday cake or pie, or mix them into a fruit salad with oranges and pomegranates.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How cranberries support specific health conditions

Cranberries are rich in antioxidants, particularly proanthocyanidins, which support urinary tract health by preventing bacteria from adhering to the bladder walls. They also promote heart health by lowering cholesterol levels and reducing inflammation. Cranberries are high in vitamin C, supporting immune health, and their fiber content aids in digestive health. Additionally, their low-calorie profile makes them a great option for weight management.

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