scored 95/100
Also known as cranberry, american cranberry
Cranberries are low-calorie berries rich in polyphenols and vitamin C, particularly valued for their proanthocyanidin content and potential urinary tract health benefits.
11.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Cranberries (Vaccinium macrocarpon) are native to North America and have been used traditionally for centuries. These tart berries are nutritionally dense despite their low calorie content, delivering significant amounts of fiber (3.6g per 100g) and vitamin C (14mg per 100g). What distinguishes cranberries nutritionally is their exceptional polyphenol profile, particularly proanthocyanidins (PACs) and anthocyanins, compounds that give them their deep red color and potent antioxidant properties. Unlike many fruits, cranberries contain A-type proanthocyanidins specifically linked to preventing bacterial adhesion in the urinary tract. The fiber content supports gut microbiome diversity, while the polyphenols demonstrate broad anti-inflammatory effects relevant to age-related disease prevention. Fresh cranberries are tart due to their low sugar content (about 4% by weight), making them distinct among berries and suitable for those managing blood sugar. Research indicates cranberries may support cardiovascular health through improvements in endothelial function and oxidative stress markers. Their longevity relevance centers on chronic inflammation reduction and prevention of recurrent infections through natural antimicrobial mechanisms, making them a strategic addition to evidence-based healthy aging protocols.
A-type proanthocyanidins prevent uropathogenic E. coli from adhering to uroepithelial cells, reducing bacterial colonization in the urinary tract
High polyphenol content, particularly anthocyanins and proanthocyanidins, act as antioxidants that neutralize free radicals and suppress pro-inflammatory signaling pathways
Polyphenols enhance nitric oxide production and availability, improving vascular endothelial function and blood pressure regulation
Fiber and undigested polyphenols serve as prebiotics, feeding beneficial bacteria that produce butyrate and other metabolites supporting gut barrier integrity
Proanthocyanidins inhibit adhesion and biofilm formation of oral pathogens including Porphyromonas gingivalis
Cranberries have no caffeine or stimulants and are gentle on digestion. They can be incorporated into breakfast with yogurt, midday smoothies, or evening snacks without interfering with sleep or energy patterns.
Breaks a fast
If consuming for UTI prevention, consistent daily intake is more important than timing; aim for 36mg PACs daily from fresh/frozen sources
Per 100 g of the default form. Bars show how much higher or lower cranberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cranberries is classified as a berries (fruit). Cranberries are low-calorie berries rich in polyphenols and vitamin C, particularly valued for their proanthocyanidin content and potential urinary tract health benefits.
Cranberries scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B6, Vitamin C, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 5 g of fiber (~18% of the 28 g daily value).
In a 140 g serving, cranberries is highest in Vitamin B6 (~24% DV), Vitamin C (~22% DV), Manganese (~16% DV), Vitamin E (~12% DV).
Not really. A 140 g serving has about 11.7 g of net carbs (16.8 g total minus 5 g fiber).
Best any time of day. Cranberries have no caffeine or stimulants and are gentle on digestion. They can be incorporated into breakfast with yogurt, midday smoothies, or evening snacks without interfering with sleep or energy patterns.
A typical serving is around 140 g (~64 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cranberries alongside several other fruit sources.
Cranberries pairs nicely with: Pair with Greek yogurt because the protein enhances satiety and the probiotics synergize with cranberry's prebiotic fiber for gut health; Pair with walnuts or ground flaxseed because omega-3 fatty acids potentiate the anti-inflammatory effects of cranberry polyphenols; Pair with turmeric because both contain complementary polyphenols that work additively on inflammation and curcumin absorption may be enhanced by quercetin in cranberries; Pair with vitamin K-rich greens (spinach, kale) because fat-soluble vitamin absorption is enhanced when cranberries are consumed with the healthy fats in leafy green preparations.
Encyclopedia entries that supply the same signature nutrients cranberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cranberriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.