Calories in Cranberries: Nutrition Facts & Serving Sizes
Per 1 cup, chopped (110g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of whole fresh cranberries (100g) contains 46 calories with 0.5g of protein, 12g of carbs, and 0.1g of fat. Fiber is solid at 3.6g per 100g. Sugar is low at 4.3g per 100g, which is much less than most fruits. Vitamin C provides 14mg per 100g (about 16% daily value). Vitamin E is 1.3mg per 100g. Vitamin K is 5mcg per 100g. Sodium is only 2mg per 100g. Cranberries are among the lowest-sugar fruits available, making them appealing for low-carb diets when eaten fresh or frozen. They are extremely tart when raw and are typically cooked with sugar in cranberry sauce, which dramatically increases the calorie and sugar content. Fresh or frozen cranberries are the best form nutritionally.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, chopped (110g) | 50.6 | 0.6g | 13.2g | 0.1g | 4g |
| 1 cup, whole (100g) | 46 | 0.5g | 12g | 0.1g | 3.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | 2% |
| Protein | 0.5g | 1% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 12g | 4% |
| Dietary Fiber | 3.6g | 13% |
| Sugars | 4.3g | 9% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 8mg | 1% |
| Iron | 0.2mg | 1% |
| Potassium | 80mg | 2% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 14mg | 16% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 6mg | 1% |
| Phosphorus | 11mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.1mcg | 0% |
| Folate | 1mcg | 0% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cranberries
Fresh cranberries are one of the lowest-sugar fruits available, making them an excellent choice for anyone managing carb intake. At only 4.3g of sugar per 100g, they have significantly less sugar than most berries. Blueberries have about 10g of sugar per 100g, and strawberries have about 4.9g. The low sugar content also means a lower glycemic response.
The fiber content at 3.6g per 100g (4g for a 110g chopped cup) supports digestive health, promotes satiety, and helps regulate blood sugar. Combined with the low sugar content, cranberries have minimal impact on insulin.
Vitamin C at 14mg per 100g (about 16% daily value) supports immune function, antioxidant defense, and collagen synthesis for joint health. Vitamin E at 1.3mg per 100g adds antioxidant protection.
Cranberries contain proanthocyanidins and other polyphenols that support urinary tract health by preventing bacteria from adhering to the urinary lining. They also have anti-inflammatory properties relevant to post-exercise recovery.
For practical use, add fresh or frozen cranberries to smoothies, oatmeal, or protein shakes. The tartness is an acquired taste raw, but blending them with banana or other sweet fruits makes them palatable without cooking with sugar.
Dietary Considerations
Fresh cranberries are keto-compatible at 12g carbs per 100g with 3.6g fiber (net carbs ~8.4g). They are excellent for weight loss at 46 cal/100g. They are vegan, gluten-free, and dairy-free. The very low sugar (4.3g per 100g) makes them stand out among fruits for blood sugar management. Dried cranberries and cranberry sauce are much higher in sugar and calories than fresh cranberries.
Daily Intake (100g)
100g of cranberry provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cranberries?
One cup of fresh cranberries (100g) contains 46 calories. A 110g cup chopped has about 50.6 calories. Per 100g, cranberries contain 46 calories.
Are cranberries good for weight loss?
Yes, fresh cranberries are excellent for weight loss. At only 46 calories per 100g with 3.6g of fiber and very low sugar (4.3g per 100g), they are filling and low in calories. However, cranberry sauce and dried cranberries are very high in added sugar and calories.
Are cranberries high in sugar?
No, fresh cranberries are among the lowest-sugar fruits. They contain only 4.3g of sugar per 100g, which is much less than most fruits. Cranberry sauce and juice are heavily sweetened products with much more sugar.
What are the health benefits of cranberries?
Cranberries are rich in proanthocyanidins that support urinary tract health by preventing bacterial adhesion. They provide vitamin C (14mg per 100g) for immune support, fiber (3.6g per 100g) for digestive health, and polyphenol antioxidants with anti-inflammatory properties.
Are dried cranberries the same as fresh cranberries nutritionally?
No, dried cranberries are much higher in sugar and calories than fresh. Dried cranberries typically have over 70g of sugar and around 300+ calories per 100g, compared to 4.3g sugar and 46 calories for fresh. The drying process concentrates sugar, and manufacturers often add more.
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