Nutrition for Cranberry

Calories, Protein, Vitamins and More


image of cranberry source

Cranberry Nutrition Summary

One cup of cranberry (110 grams or 0.2 lb) contains 51 calories and 0.5 grams of protein. Cranberry consist of 87% water, 12% carbohydrates, and less than 1% of protein or fat.

Cranberry is an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of manganese.

In one cup of cranberry:

  • Calories: 51
  • Protein: 0.5 g
  • Sugar: 4.7 g
  • Dietary fiber: 4 g
  • Fat: 0.1 g
  • Sodium: 2.2 mg
There is no significant amounts of saturated fat or cholesterol in cranberry.

See the Cranberry Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cranberries, raw.

Calories in Cranberry

Cranberry has 51 calories per cup or 46 calories for every 100 grams. Most of its calories are from carbohydrates.

95 percent of calories in cranberry are from carbohydrates, 4% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 95% of the calories in cranberry are from carbohydrates. The carbs in cranberry are mostly in the form of dietary fiber and sugar (46% and 54%). An excellent high-fiber food, a single cup of cranberry contains 16% of recommended daily values or 4 grams of dietary fiber.

  • Dietary fiber: 4 g
  • Sugar: 4.7 g
There is no significant amounts of starch in cranberry.

Calories from Fat

A small portion, or 2% the calories in cranberry are from fat. Cranberry is very low in total fat, with 0.1 grams per cup. It also is cholestrol free. Most of the fat in cranberry are healthier unsaturated fats:

  • Total fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in cranberry.

Calories Similar to Cranberry

Some other fruits or fruit juices with similar calories to cranberry by weight:

Protein in Cranberry

A single cup of cranberry contains 0.5 grams of protein. Cranberry is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.51 g
  • Threonine: 0.03 g
  • Isoleucine: 0.04 g
  • Leucine: 0.06 g
  • Lysine: 0.04 g
  • Phenylalanine: 0.04 g
  • Valine: 0.05 g
There is no significant amounts of tryptophan, methionine or histidine in cranberry.

Protein Similar to Cranberry

Some other fruits or fruit juices with similar amounts of protein to cranberry by weight:

Vitamins and Minerals in Cranberry

An good source of nutrients, cranberry contains abundant amounts of Vitamin C. In fact, a single cup of cranberry contains 21% of recommended daily values or 15.4 mg of Vitamin C.

Vitamins in cranberry (1 cup):
  • Vitamin a: 3.3 ug
  • Niacin: 0.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 15.4 mg
  • Vitamin e: 1.5 mg
  • Folate: 1.1 ug
  • Vitamin k: 5.5 ug
Minerals in cranberry (1 cup):
  • Calcium: 8.8 mg
  • Potassium: 88 mg
  • Iron: 0.3 mg
  • Magnesium: 6.6 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 12.1 mg
  • Copper: 0.1 mg
  • Manganese: 0.3 mg
  • Choline: 6.1 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid or vitamin b12 in cranberry.

Similar to Cranberry for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to cranberry:

Flavonoids and Carotenoids in Cranberry [3]

Cranberry contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids kaempferol, myricetin and quercetin. In one cup of cranberry:

  • beta-carotene: 42 ug
  • lutein + zeaxanthin: 100 ug
  • kaempferol: 0.13 mg
  • myricetin: 7.29 mg
  • Quercetin: 16.32 mg

Cranberry Nutrition Chart

Cranberry:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
Vitamin A
UG %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin E
MG %
Vitamin K
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
manganese
MG %
zinc
MG %
selenium
UG %
Water G
phosphorus
MG %
choline
MG %
copper
MG %
sodium
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cranberry in Cooking

Cranberry is in the top 10% of most popular ingredients for recipes. Cranberry can be consumed raw and is often chopped before cooking or serving. Most recipes call for one or two cups of cranberry.

Friends and Relatives of Cranberry

Other similar relatives:


get Nutrition for food