Cranberries are low-calorie berries rich in polyphenols and vitamin C, particularly valued for their proanthocyanidin content and potential urinary tract health benefits.
InflammationHeartGutBlood SugarAntioxidant
Nutrition per ~140 g · ¾ cup
Form
64kcal
Protein0.6 g
Carbs16.8 g
Fat0.2 g
Fiber5.0 g
11.7 g net carbs after fiber.
Vitamins
Vitamin C19.6 mg22%
Vitamin E1.8 mg12%
Pantothenic Acid0.41 mg8%
Vitamin K7 mcg6%
Vitamin B679.8 mcg5%
Riboflavin28.0 mcg2%
Vitamin A88.2 iu2%
Thiamin16.8 mcg1%
Niacin0.14 mg1%
Vitamin A4.2 mcg0%
Folate1.4 mcg0%
Minerals & other
Manganese0.37 mg16%
Copper78.4 mcg9%
Potassium112 mg2%
Magnesium8.4 mg2%
Iron0.32 mg2%
Choline7.7 mg1%
Phosphorus15.4 mg1%
Zinc0.13 mg1%
Calcium11.2 mg1%
Selenium0.14 mcg0%
Sodium2.8 mg0%
Saturated Fat0.011 g—
Monounsaturated Fat0.025 g—
Polyunsaturated Fat0.077 g—
Bioactives estimated
Anthocyanins~280 mg
Inulin / Prebiotic fibre~4.2 g
Polyphenols~210 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density26.6/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality3.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives14.7/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber10.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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 93.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 riskstrong
A-type proanthocyanidins prevent uropathogenic E. coli from adhering to uroepithelial cells, reducing bacterial colonization in the urinary tract
Reduces systemic inflammation and oxidative stressmoderate
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
Supports gut microbiota diversity and short-chain fatty acid productionmoderate
Fiber 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 activityemerging
Proanthocyanidins inhibit adhesion and biofilm formation of oral pathogens including Porphyromonas gingivalis
Pairs 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
In the kitchen
Choose fresh or frozen unsweetened cranberries over dried or juice; dried varieties contain concentrated sugars (up to 50% by weight) that negate glycemic benefits
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
Blend or lightly cook cranberries to increase polyphenol extraction; raw cranberries have cell-bound compounds with lower bioavailability
If using cranberry juice for UTI prevention, select unsweetened varieties and limit to 4 oz daily; sweetened versions add 20-30g sugar per serving
When to eat it anytime
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