Calories in Dried Cranberries: Nutrition Facts & Serving Sizes
Per 0.25 cup (40g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Dried cranberries are dehydrated and sweetened cranberries commonly used in trail mix, oatmeal, salads, and baked goods. A standard 0.25 cup serving (40g) contains 123 calories, 33.1g carbs, and 29g of sugar. Per 100g, dried cranberries pack 308 calories and 82.8g of carbohydrates, making them one of the most calorie-dense fruit options available. Most commercial dried cranberries are heavily sweetened with added sugar, which accounts for the majority of their carbohydrate content. They do provide 5.3g of fiber per 100g, plus 2.1mg of vitamin E and 7.6mcg of vitamin K. Dried cranberries are easy to overeat because the portion sizes are small. If you are tracking macros for weight loss or muscle building, measure them carefully. They are best used as a flavor accent rather than a primary snack, since their calorie-to-volume ratio is unfavorable compared to fresh fruit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.25 cup (40g) | 123.2 | 0.1g | 33.1g | 0.4g | 2.1g |
| 100g | 308 | 0.2g | 82.8g | 1.1g | 5.3g |
Track Dried Cranberry in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 308 | 15% |
| Protein | 0.2g | |
| Total Fat | 1.1g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 82.8g | 30% |
| Dietary Fiber | 5.3g | 19% |
| Sugars | 72.6g | 145% |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 9mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 49mg | 1% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 0.2mg | 0% |
| Magnesium | 4mg | 1% |
| Phosphorus | 8mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.6mcg | 1% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Dried Cranberries
Fresh cranberries are known for their proanthocyanidin content, compounds linked to reduced urinary tract infection risk by preventing bacteria from adhering to the urinary tract lining. Dried cranberries retain some of these compounds, though the drying and sweetening process reduces their concentration.
Dried cranberries provide 5.3g of fiber per 100g, which aids digestion and contributes to daily fiber targets. The 2.1mg of vitamin E per 100g acts as a fat-soluble antioxidant, protecting cell membranes from oxidative damage. Vitamin K at 7.6mcg per 100g supports proper blood clotting and bone metabolism.
The original cranberry (before drying) is naturally very low in sugar, but commercial dried cranberry products are typically sweetened to make them palatable. This significantly raises the sugar content to 72.6g per 100g. Anyone watching blood sugar or limiting added sugar intake should be mindful of portion size.
For anyone in a calorie deficit, dried cranberries are best used sparingly as a flavor addition rather than eaten by the handful. The 29g of sugar in a single quarter-cup serving is a significant sugar hit for a relatively small volume of food.
Dietary Considerations
Dried cranberries are naturally vegan, gluten-free, and dairy-free. However, they are not suitable for keto due to their extremely high carbohydrate content of 82.8g per 100g. They are also not ideal for low-sugar or low-carb diets unless used in very small amounts. At 308 calories per 100g, dried cranberries are a high-calorie food relative to their portion size, which makes weight loss harder if portions are not controlled. Most commercial versions contain added sugar and sometimes oil as a coating, so check ingredient labels. Unsweetened dried cranberries exist but are very tart. Dried cranberries fit into paleo and Mediterranean diets in moderation. If you are counting macros, a precise 40g serving is the practical unit to measure.
Daily Intake (100g)
100g of dried cranberry provides 15% of a 2,000-calorie diet.
Track Your Intake
See how dried cranberry fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in dried cranberries?
Dried cranberries contain 308 calories per 100g. A standard 0.25 cup serving (40g) has 123 calories, 33.1g carbs, and 29g of sugar. They are significantly higher in calories than fresh cranberries due to the drying and sweetening process.
Are dried cranberries good for weight loss?
Dried cranberries are not the best choice for weight loss. At 308 calories per 100g with 72.6g of sugar, they are calorie-dense and easy to overeat. Small portions add up quickly. Fresh cranberries or other fresh fruits provide more volume for fewer calories.
How much protein in dried cranberries?
Dried cranberries contain only 0.2g of protein per 100g. A 40g serving provides essentially no protein (0.1g). They are not a useful protein source and should be paired with protein-rich foods.
Are dried cranberries high in sugar?
Yes. Dried cranberries contain 72.6g of sugar per 100g, which is very high. A 40g serving delivers 29g of sugar. Most of this is added sugar from the sweetening process used to counteract cranberries' natural tartness.
Are dried cranberries the same as fresh cranberries nutritionally?
No. Fresh cranberries have about 46 calories and 4g of sugar per 100g. Dried cranberries have 308 calories and 72.6g of sugar per 100g, largely due to water removal and the addition of sugar. Some antioxidants are also reduced during processing.
Are dried cranberries keto-friendly?
No. With 82.8g of carbs per 100g, dried cranberries are not compatible with keto. Even a small 40g serving provides 33.1g of carbs, which would exceed or eliminate a full day's carb allowance on a standard ketogenic diet.
Track Dried Cranberries in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.