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🫐
Fresh cranberries Calories
Source of vitamin C and antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fresh cranberries has 46 calories. It contains 12.2 g of carbs, 0.5 g of protein, 0.1 g of fat and 4.6 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fresh cranberries Nutrition Facts
Selected: 100 g
46
KCAL / 100G
Carbs
12.2g
· 4% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 4% · Fat 2%
Fresh cranberries nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 4.6 g | 16% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Fresh cranberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 75 g | 35 kcal |
| 1 tablespoon (whole) | 10 g | 5 kcal |
| 2 tablespoon (whole) | 20 g | 9 kcal |
| 1 ounce (whole) | 28 g | 13 kcal |
| 1 serving (small) | 40 g | 18 kcal |
| ½ cup (whole) | 50 g | 23 kcal |
| 100 g | 100 g | 46 kcal |
| 1 cup (whole) | 100 g | 46 kcal |
| 1 serving (large) | 150 g | 69 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About Fresh cranberries
Are fresh cranberries good for you?
Yes, fresh cranberries can be a nutritious part of a varied diet. They provide vitamin C and plant compounds, and their tart flavor makes them useful in both savory and sweet dishes. They are not a treatment for illness.
Can you eat fresh cranberries raw?
Yes, fresh cranberries are safe to eat raw when washed, but many people find them very tart and firm. Try a few mixed into yogurt or a salad, or cook them into a sauce if you prefer a softer, less sharp taste.
Do fresh cranberries prevent urinary tract infections?
Fresh cranberries are not a treatment for a urinary tract infection. Some cranberry products may help reduce the risk of recurrent infections, but that evidence does not establish the same effect from fresh berries; seek medical care for symptoms such as painful urination.
How do you make cranberry sauce from fresh cranberries?
To make cranberry sauce, simmer washed fresh cranberries with a little water until they burst and thicken, stirring occasionally. Add sugar or another sweetener to taste, since the berries are naturally tart, and let the sauce cool before serving.
How can you tell if fresh cranberries are ripe?
Choose fresh cranberries that are firm, plump, and shiny, with an even red color. Avoid berries that are shriveled, mushy, bruised, or moldy. A few lighter-colored berries can still be ripe; firmness and freshness matter more than a perfectly uniform color.
How long do fresh cranberries last in the fridge?
Fresh cranberries keep best refrigerated in a covered container, with any soft or damaged berries removed. Keep them unwashed until you are ready to use them, since extra moisture can encourage spoilage; discard any that become moldy or mushy.
Can you freeze fresh cranberries without cooking them?
Yes, you can freeze fresh cranberries whole without cooking them. Remove damaged berries, rinse and dry the rest thoroughly, then freeze them in a suitable sealed container. Frozen cranberries work well in sauces and baked dishes straight from the freezer.
Are fresh cranberries and lingonberries the same fruit?
No, fresh cranberries and lingonberries are different fruits, although both are tart red berries often used in sauces. They can sometimes stand in for one another in recipes, but their flavor and texture are not identical.
Why are fresh cranberries so sour?
Fresh cranberries taste sour because their natural balance of acids and sugars is sharper than that of many snack fruits. Cooking them with sweeter fruit, such as apples, or adding a little sweetener can soften the tartness without masking it completely.
Can you use fresh cranberries instead of dried cranberries in baking?
Yes, but fresh cranberries are juicier and much tarter than dried cranberries, so the result will be less sweet and may have more moisture. Chop them if you want smaller pieces, and adjust the recipe’s liquid or sweetener only as needed.
Fresh cranberries Vitamins & Minerals
Vitamins
Vitamin C
13.3mg · 15% DV
Vitamin E
1.32mg · 9% DV
B5
0.3mg · 6% DV
Vitamin K
5.1µg · 4% DV
Minerals
Manganese
0.36mg · 16% DV
Copper
0.06mg · 7% DV
Potassium ⭐
85mg · 3% DV
Phosphorus
13mg · 2% DV
Sodium
2mg · 0% DV
Fresh cranberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh cranberries
To burn the 46 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh cranberries?
Fresh cranberries are small, firm, red berries that grow on low shrubs in the bogs of North America. Their sharp, tart flavour makes them quite different from sweeter berries, and they are often cooked rather than eaten by the handful.
In North America, they are familiar as a sauce served with roast turkey, but fresh berries also work in relish, baking and compotes. You can stir them into porridge or yogurt, too; cooking them with apple or orange softens their tartness. They provide fibre and vitamin C, with 46 calories per 100 g. Add sweetener sparingly to keep the fruit’s bright flavour in balance.
How Nutritious Is Fresh cranberries?
Nutrient density
High
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
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.
Is Fresh cranberries Processed?
NOVA 1
Unprocessed
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 Fresh cranberries Contain Allergens?
No known major allergens
Which Diets Is Fresh cranberries Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh cranberries Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.