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Dried Cranberries

Dried Cranberries β€” Nutrients, Health Benefits, and Shopping Tips

Dried cranberries photo

Listonic Team

September 6, 2024

Dried cranberries provide a tart and sweet flavor that enhances a variety of recipes, from salads to baked goods. Understand their health benefits, particularly in terms of antioxidant content, and explore ways to use them effectively in your culinary creations.

Nutrition facts

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

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 325 kcal

Nutrients per: 100 g% Daily Value*
Carbs82 g29.82%
Fiber6 g21.43%
Sugars65 g130%
Glycemic Index65 -
Protein0 g-
Sodium3 mg0.13%
Total Fat1 1.28%

*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 dried cranberries stand out:

6 g

🥔 Good Fiber Content

1 g

🥕 Low Fat Content

Did you know?

πŸ˜‹
Dried cranberries often have added sugar due to their natural tartness.
πŸ“¦
Store dried cranberries in an airtight container in a cool, dry place for up to six months. For longer storage, refrigerate or freeze them to maintain freshness and use within a year.

Health benefits

Uncover how dried cranberries, with their antioxidant properties, can add a tangy sweetness to your diet, supporting heart health and 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.
  • Provides essential vitamins and minerals such as Vitamin C, Vitamin E, and manganese, which support overall health and well-being.

Health risks

Understand the potential drawbacks of dried cranberries.
  • High sugar content as many dried cranberries are sweetened, which can contribute to weight gain, tooth decay, and increased risk of diabetes if consumed frequently.
  • High calorie content which can lead to weight gain if dried cranberries are consumed frequently or in large portions.
  • Potential for digestive discomfort such as bloating or diarrhea due to the high fiber content, especially when consumed in large quantities.
  • Low nutrient density compared to fresh cranberries, as the drying process can reduce levels of vitamins and antioxidants.
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How to choose dried cranberries

Dried cranberries should appear plump and have a vibrant red color. They are typically sweetened, so taste them to ensure the balance of sweetness and tartness is right.

Steer clear of dried cranberries that are overly hard or sticky, which can be unpleasant to eat. Quality dried cranberries should be soft and chewy, enhancing a variety of dishes from salads to baked goods.

How to choose dried cranberries

How to store dried cranberries

Dried cranberries should be stored in an airtight container at room temperature. Keep them in a cool, dry pantry to maintain their tartness and chewiness. Properly stored, dried cranberries can last up to six months.

Excess moisture can cause dried cranberries to clump and spoil. It’s best to keep them away from heat sources. Sealing the container tightly ensures they stay fresh and flavorful.

βœ… Extra Tip

For long-term storage, consider keeping dried cranberries in the freezer, where they can last up to a year while maintaining their quality.

How long do they last?

Dried cranberries can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, they can be refrigerated or frozen, where they can last up to 1-2 years.

What to do with leftovers?

Leftover dried 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 grain dishes like couscous or quinoa for a touch of sweetness. Dried cranberries are also great in baked goods, where they add a chewy texture and tart flavor.

Use dried cranberries in a trail mix with nuts, seeds, and chocolate, or mix them into yogurt or oatmeal for a quick and healthy breakfast. If you have a lot of dried cranberries, consider making a batch of cranberry sauce or using them in a fruit compote to serve with meats like turkey or pork. Dried cranberries can also be added to a stuffing mixture for roasted meats or vegetables, or mixed into a salad dressing for added sweetness. For a quick snack, enjoy dried cranberries on their own or mixed with nuts and seeds.

πŸ‘¨β€βš•οΈοΈ 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.

How dried cranberries support specific health conditions

Dried 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. Dried cranberries are high in vitamin C, supporting immune function, but due to their added sugar content, they should be consumed in moderation to maintain blood sugar control.

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