1 serving (medium) of Dried Cranberry (40 g) has 130 calories. That works out to 325 calories per 100 g. It contains 33 g of carbs, 0.2 g of protein, 0.5 g of fat and 2.3 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 62 (high), so it raises blood sugar quickly.

What is Dried Cranberry?

Dried Cranberry is made by drying cranberries, a tart red fruit native to North America. The berries become small, chewy and pleasantly sweet-tart; packaged versions may also be sweetened.

In North America, they’re often stirred into oatmeal, cereal and trail mix, or added to salads, baked goods and sandwiches. They’re an easy pantry addition for cooks elsewhere, too: try a small handful with plain yoghurt or chopped nuts, or scatter some over a grain salad for a fruity contrast. Dried Cranberry is concentrated in carbohydrates and natural sugars, with some fibre; 100 g provides 325 calories. Since it’s quite sweet, use a modest amount when you want a lighter snack or topping.

Dried Cranberry Nutrition Facts

Selected: 100 g

325

KCAL / 100G

Carbs

82.4g

· 30% DV

Protein

0.4g

· 1% DV

Fat

1.2g

· 2% DV

Fiber

5.7g

· 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%

Dried Cranberry Vitamins & Minerals

Vitamins

Vitamin E

1.2mg · 8% DV

0.2mg · 4% DV

0.05mg · 3% DV

Vitamin K

3.2µg · 3% DV

Minerals

Iron

1mg · 6% DV

Magnesium

8mg · 2% DV

Phosphorus

12mg · 2% DV

Calcium

9mg · 1% DV

How Nutritious Is Dried Cranberry?

Nutrient density

Medium

40/ 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

37/ 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 Cranberry 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 Cranberry

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 Cranberry Processed?

NOVA 2

Minimally 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 Cranberry 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 Cranberry 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

Dried Cranberry Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Dried Cranberry

🫐vs🍓

Dried Cranberry vs Strawberry293 kcal more per 100 g

→🫐vs🥑

Dried Cranberry vs Avocado165 kcal more per 100 g

→🫐vs🍑

Dried Cranberry vs Peach286 kcal more per 100 g

→🫐vs🍇

Dried Cranberry vs Dried Raisins26 kcal more per 100 g

→

Foods Similar to Dried Cranberry

🍓

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 Cranberry

Are dried cranberries good for you?

Yes, dried cranberries provide fiber and plant compounds, but they are concentrated fruit and many versions contain added sugar. Add a modest amount to oatmeal or yogurt, and compare ingredient lists if you want to avoid sweetened varieties.

Do dried cranberries have added sugar?

Often, yes: many dried cranberries are sweetened to balance their naturally tart flavor. Look for sugar, syrup, or juice concentrate in the ingredients; unsweetened versions are available, though they can taste quite sharp.

Can dried cranberries prevent urinary tract infections?

Dried cranberries are not a treatment for urinary tract infections. Some cranberry products may help lower the risk of recurrent infections, but the evidence does not establish dried fruit as an effective substitute for prevention or medical care.

How do you use dried cranberries in baking?

Stir dried cranberries into muffin, cookie, or quick-bread batter, or fold them into granola. Their tart-sweet flavor pairs well with nuts and oats; if the fruit seems firm, soak it briefly in warm water and drain it before adding.

Can you use dried cranberries instead of raisins?

Yes, dried cranberries can replace raisins in many salads, baked goods, and trail mixes. They are usually tarter and may be sweetened, so the finished dish will taste different; reduce other sweeteners if the cranberries are already sweet.

Can dried cranberries replace fresh cranberries in a recipe?

Sometimes. Dried cranberries work well in baked goods and salads, but they are sweeter and contain far less moisture than fresh cranberries. They are not a direct swap in sauces or recipes that depend on fresh fruit’s tartness and liquid.

How do you rehydrate dried cranberries?

To soften dried cranberries, soak them in warm water for a short time, then drain before using. This works well for baking or salads; the soaking liquid may pick up some sweetness and can be added to a recipe if suitable.

How should you store dried cranberries after opening?

Keep dried cranberries in a tightly sealed container in a cool, dry place. Limiting exposure to moisture helps prevent clumping and spoilage; discard them if you notice mold, an unusual smell, or a marked change in appearance.

Do you need to rinse dried cranberries before eating them?

No, dried cranberries generally do not need rinsing before eating or adding to a recipe. Washing can leave them damp and sticky; if you do rinse them because of visible dirt, dry them thoroughly and use them soon afterward.

What happens if you eat too many dried cranberries?

Eating a large amount of dried cranberries may cause bloating or digestive discomfort, and sweetened varieties can add substantial sugar to your meal. Keep portions moderate, particularly if you are sensitive to dried fruit or are limiting added sugars.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026