Cranberries
Cranberries are low-calorie berries rich in polyphenols and vitamin C, particularly valued for their proanthocyanidin content and potential urinary tract health benefits.
Variants (4)
Nutrition Β· per ~140 g serving Β· β ΒΎ cup
- Vitamin B60.41 mg24% DV
- Vitamin C19.6 mg22% DV
- Vitamin E1.8 mg12% DV
- Vitamin K7.0 mcg6% DV
- Riboflavin0.03 mg2% DV
- Thiamin0.02 mg1% DV
- Choline7.7 mg1% DV
- Niacin0.14 mg<1% DV
- Folate1.4 mcg<1% DV
- Vitamin A4.2 iu<1% DV
- Manganese0.37 mg16% DV
- Copper0.08 mg9% DV
- Potassium112.0 mg2% DV
- Magnesium8.4 mg2% DV
- Iron0.32 mg2% DV
- Phosphorus15.4 mg1% DV
- Zinc0.13 mg1% DV
- Calcium11.2 mg<1% DV
- Selenium0.14 mcg<1% DV
- Sodium2.8 mg<1% DV
- Polyunsaturated Fat0.08 g
- Monounsaturated Fat0.03 g
- Saturated Fat0.01 g
- Anthocyanins~280 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score Β· 92/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin B617% DV
- Vitamin C16% DV
- Manganese12% DV
- Vitamin E9% DV
- Copper6% DV
Overview
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.
Health Benefits (5)
- Supports urinary tract health and reduces recurrent UTI riskstrongA-type proanthocyanidins prevent uropathogenic E. coli from adhering to uroepithelial cells, reducing bacterial colonization in the urinary tract
- Reduces systemic inflammation and oxidative stressmoderateHigh polyphenol content, particularly anthocyanins and proanthocyanidins, act as antioxidants that neutralize free radicals and suppress pro-inflammatory signaling pathways
- Improves cardiovascular endothelial functionmoderatePolyphenols enhance nitric oxide production and availability, improving vascular endothelial function and blood pressure regulation
- Supports gut microbiota diversity and short-chain fatty acid productionmoderateFiber and undigested polyphenols serve as prebiotics, feeding beneficial bacteria that produce butyrate and other metabolites supporting gut barrier integrity
- May reduce periodontal disease risk through oral antimicrobial activityemergingProanthocyanidins inhibit adhesion and biofilm formation of oral pathogens including Porphyromonas gingivalis
Food Pairings
- Β·Pair with Greek yogurt because the protein enhances satiety and the probiotics synergize with cranberry's prebiotic fiber for gut health
- Β·Pair with walnuts or ground flaxseed because omega-3 fatty acids potentiate the anti-inflammatory effects of cranberry polyphenols
- Β·Pair with turmeric because both contain complementary polyphenols that work additively on inflammation and curcumin absorption may be enhanced by quercetin in cranberries
- Β·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
Practical Tips
- Β·Choose fresh or frozen unsweetened cranberries over dried or juice; dried varieties contain concentrated sugars (up to 50% by weight) that negate glycemic benefits
- Β·Store fresh cranberries in the refrigerator for up to 4 weeks or freeze for 8+ months; freezing actually increases polyphenol bioavailability by breaking cell walls
- Β·Blend or lightly cook cranberries to increase polyphenol extraction; raw cranberries have cell-bound compounds with lower bioavailability
- Β·If using cranberry juice for UTI prevention, select unsweetened varieties and limit to 4 oz daily; sweetened versions add 20-30g sugar per serving
Optimal Timing
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.
If consuming for UTI prevention, consistent daily intake is more important than timing; aim for 36mg PACs daily from fresh/frozen sources
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other berries fruits
PerΒ 100Β 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.
What people ask about cranberries
What is cranberries?
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.
Is cranberries healthy?
Cranberries scores 92/100 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.
Is cranberries high in protein?
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is cranberries high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 5 g of fiber (~18% of the 28 g daily value).
What vitamins and minerals are in cranberries?
In a 140 g serving, cranberries is highest in Vitamin B6 (~24% DV), Vitamin C (~22% DV), Manganese (~16% DV), Vitamin E (~12% DV).
Is cranberries keto-friendly?
Not really. A 140 g serving has about 11.7 g of net carbs (16.8 g total minus 5 g fiber).
When is the best time to eat cranberries?
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.
How much cranberries should I eat?
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 β most adults benefit from rotating cranberries alongside several other fruit sources.
What pairs well with cranberries?
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.
Supplements that mirror Cranberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients cranberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cranberries
These are the nutrients cranberriescontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.