1 serving (medium) of Dried cranberries (40 g) has 130 calories. That works out to 325 calories per 100 g. It contains 32.8 g of carbs, 0.2 g of protein, 0.5 g of fat and 2.2 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 62 (high), so it raises blood sugar quickly.

What is Dried cranberries?

Dried cranberries are made from cranberries, a tart red fruit native to North America. The berries are dried until wrinkled and chewy, and many commercial versions are sweetened to balance their sharp, tangy flavour. They bring a sweet-tart bite to porridge, yoghurt, trail mix and baked goods; they also work in salads or alongside savoury dishes.

They are a concentrated source of carbohydrates, with some fibre: 100 g provides 82 g of carbohydrate and 5.5 g of fibre. A small handful can add fruitiness to breakfast or a snack, but pair it with plain yoghurt, oats or unsalted nuts if you want to balance its sweetness.

Dried cranberries Nutrition Facts

Selected: 100 g

325

KCAL / 100G

Carbs

82g

· 30% DV

Protein

0.4g

· 1% DV

Fat

1.2g

· 2% DV

Fiber

5.5g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 96% · Protein 0% · Fat 4%

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Dried cranberries Vitamins & Minerals

Vitamins

Vitamin E

1.2mg · 8% DV

0.06mg · 4% DV

0.15mg · 3% DV

Vitamin K

3µg · 3% DV

Minerals

Magnesium

8mg · 2% DV

Phosphorus

12mg · 2% DV

Potassium ⭐

45mg · 1% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Dried cranberries?

Nutrient density

Medium

35/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

36/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Dried cranberries Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dried cranberries

To burn the 325 calories in 100 g:

🚶

80min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

38min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Dried cranberries Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Dried cranberries Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Dried cranberries Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Dried cranberries Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Dried cranberries

🍒vs🍓

Dried cranberries vs Strawberry293 kcal more per 100 g

→🍒vs🥑

Dried cranberries vs Avocado165 kcal more per 100 g

→🍒vs🍑

Dried cranberries vs Peach286 kcal more per 100 g

→🍒vs🍇

Dried cranberries vs Dried Raisins26 kcal more per 100 g

→

Foods Similar to Dried cranberries

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Dried cranberries

Are dried cranberries healthy?

Dried cranberries provide fiber and plant compounds, but many varieties have added sugar. For a less-sweet option, compare ingredient lists and choose a product without added sugar if available.

Do dried cranberries have added sugar?

Many dried cranberries are sweetened because fresh cranberries are naturally tart. Unsweetened versions are available, though they taste much sharper. Look for sugar or syrup in the ingredients to tell whether a product is sweetened.

How do you eat dried cranberries?

Add dried cranberries to oatmeal, yogurt, salads, trail mix, or baked goods. Their tart-sweet flavor also works in savory grain dishes. Chop larger pieces before adding them to batter so they are distributed more evenly.

Are dried cranberries the same as raisins?

No, dried cranberries and raisins come from different fruits. Cranberries are naturally much tarter, so dried versions are often sweetened; raisins are dried grapes and usually have a softer, sweeter taste.

Can you substitute dried cranberries for raisins in a recipe?

Yes, dried cranberries can replace raisins in many recipes, including cookies, muffins, and grain salads. Expect a tarter flavor, and chop large pieces if you want them to blend evenly into the dish.

Should you soak dried cranberries before baking?

No, you can usually add dried cranberries straight to a recipe. Soak them briefly in warm water if you want a softer, plumper texture, then drain well so extra liquid does not change the batter.

Do dried cranberries need to be washed?

No, packaged dried cranberries generally do not need washing. Water can leave them damp and encourage spoilage; if you rinse them because they look dirty, dry them thoroughly and use them promptly.

How should you store dried cranberries after opening?

Store dried cranberries in a tightly sealed container in a cool, dry place. Keeping out moisture and heat helps preserve their texture; follow the package directions and discard them if you notice mold or an unusual smell.

Do dried cranberries prevent urinary tract infections?

Dried cranberries have not been shown to prevent urinary tract infections. Research on cranberry products does not establish the same effect for sweetened dried fruit, so it should not be used as treatment for an infection.

Can you freeze dried cranberries?

Yes, you can freeze dried cranberries, although it is usually unnecessary if they are stored dry and airtight. Use a sealed freezer-safe container, and let the portion you need come to room temperature before opening it to limit condensation.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026