Nutrition for Cranberry

Cranberry Nutrition Summary

One cup of cranberry (110 grams or 0.2 lb) contains 51 calories and 0.5 grams of protein. Cranberry consist of 87% water, 12% carbohydrates, and less than 1% of protein or fat.

Cranberry is an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of manganese.

In one cup of cranberry:

• Calories: 51
• Protein: 0.5 g
• Sugar: 4.7 g
• Dietary fiber: 4 g
• Fat: 0.1 g
• Sodium: 2.2 mg

There is no significant amounts of saturated fat or cholesterol in cranberry.

See the Cranberry Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cranberries, raw.

Calories in Cranberry

Cranberry has 51 calories per cup or 46 calories for every 100 grams. Most of its calories are from carbohydrates.

95% of calories in cranberry are from carbohydrates, 4% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

Calories from Fat

Calories Similar to Cranberry

Some other fruits or fruit juices with similar calories to cranberry by weight:

• Plums: same
• Apple Cider: same
• Apple Juice: same
• Orange: same

Protein in Cranberry

A single cup of Cranberry contains 0.5 grams of protein. Cranberry is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

• Protein: 0.51 g
• Threonine: 0.03 g
• Isoleucine: 0.04 g
• Leucine: 0.06 g
• Lysine: 0.04 g
• Phenylalanine: 0.04 g
• Valine: 0.05 g

There is no significant amounts of tryptophan, methionine or histidine in cranberry.

Protein Similar to Cranberry

Some other fruits or fruit juices with similar amounts of protein to cranberry by weight:

• Papaya: same
• Granny Smith Apple: same
• Lime Juice: same
• Passion Fruit Juice: -0.1 grams

Vitamins and Minerals in Cranberry

An good source of nutrients, cranberry contains abundant amounts of Vitamin C. In fact, a single cup of cranberry contains 21% of recommended daily values or 15.4 milligrams of Vitamin C.

Vitamins in cranberry (1 cup):

• Vitamin a: 3.3 ug
• Niacin: 0.1 mg
• Vitamin b6: 0.1 mg
• Vitamin c: 15.4 mg
• Vitamin e: 1.5 mg
• Folate: 1.1 ug
• Vitamin k: 5.5 ug

Minerals in cranberry (1 cup):

• Calcium: 8.8 mg
• Potassium: 88 mg
• Iron: 0.3 mg
• Magnesium: 6.6 mg
• Zinc: 0.1 mg
• Selenium: 0.1 ug
• Phosphorus: 12.1 mg
• Copper: 0.1 mg
• Manganese: 0.3 mg
• Choline: 6.1 mg

There is no significant amounts of thiamin, riboflavin, pantothenic acid or vitamin b12 in cranberry.

Similar to Cranberry for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to cranberry:

• Jackfruit: -0.33 MG
• Mango Juice: +1.3 MG
• Pineapple Juice: -4.4 MG
• Honeydew: +4.4 MG

Flavonoids and Carotenoids in Cranberry ^[3]

Cranberry Nutrition Chart

Cranberry in Cooking

Cranberry is in the top 10% of most popular ingredients for recipes. Cranberry can be consumed raw and is often chopped before cooking or serving. Most recipes call for one or two cups of cranberry.

Friends and Relatives of Cranberry

Other similar relatives:

• Apricot
• Dates
• Pears
• Granny Smith Apple
• Apple
• Plums
• Cherries