American Cranberry · Vaccinium macrocarpon
Cranberries, raw
Nutrition facts per 100 g · edible portion
FruitsDietary labels are inferred automatically from Cranberries, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 36/100
How many beneficial nutrients Cranberries, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Cranberries, raw come from — the split across carbs, fat & protein.
95% from carbs
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Carbs 95%12.2 g per serving
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Fat 2%0.1 g per serving
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Protein 3%0.4 g per serving
What Cranberries, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 12.2 g | |
| Dietary Fiber | 4.6 g | |
| Starch | 0.0 g | — |
| Total Sugars | 4.0 g | — |
| Sucrose | 0.1 g | — |
| Glucose | 3.3 g | — |
| Fructose | 0.6 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 22.0 mg | — |
| Omega-6 Fatty Acids | 33.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 6.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 18.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 33.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.4 g | |
| Histidine | 18.0 mg | — |
| Isoleucine | 33.0 mg | — |
| Leucine | 53.0 mg | — |
| Lysine | 39.0 mg | — |
| Methionine | 3.0 mg | — |
| Phenylalanine | 36.0 mg | — |
| Threonine | 28.0 mg | — |
| Tryptophan | 3.0 mg | — |
| Valine | 45.0 mg | — |
| Alanine | 49.0 mg | — |
| Arginine | 56.0 mg | — |
| Aspartic Acid | 188.0 mg | — |
| Cystine | 3.0 mg | — |
| Glutamic Acid | 146.0 mg | — |
| Glycine | 48.0 mg | — |
| Proline | 31.0 mg | — |
| Serine | 51.0 mg | — |
| Tyrosine | 32.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | |
| Vitamin C | 13.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.2 mg | |
| Vitamin K | 5.1 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.1 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 1.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 5.5 mg | |
| Betaine | 0.2 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 8.0 mg | |
| Iron | 0.3 mg | |
| Magnesium | 6.0 mg | |
| Phosphorus | 13.0 mg | |
| Potassium | 85.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.1 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.2 g | — |
About Cranberries, raw
Cranberries are small, hard, intensely sour red berries — so tart that they're almost never eaten raw, turning up instead as sauce, juice and the sweetened dried berries that flavor salads and trail mix. Their sharpness is exactly why they pair so well with rich holiday meats.
Raw, they're low in sugar and calories and high in vitamin C, fiber and a distinctive set of antioxidants (proanthocyanidins) long associated with urinary-tract health. The catch is that the sweetened products most people actually eat — juice cocktails and dried 'craisins' — carry a lot of added sugar.
As a fruit, the raw cranberry is a nutritional bargain; it's worth keeping an eye on the sugar in the sweetened forms that make it palatable.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cranberries, raw?
There are 46 calories in 100 g of Cranberries, raw, or about 46 calories in 1 cup, whole (100 g).
How much protein is in Cranberries, raw?
Cranberries, raw contains 0.4 g of protein per 100 g.
How many carbs are in Cranberries, raw?
Cranberries, raw has 12.2 g of carbohydrates per 100 g.
How much fat is in Cranberries, raw?
Cranberries, raw provides 0.1 g of total fat per 100 g.
What is Cranberries, raw a good source of?
Cranberries, raw is a good source of Dietary Fiber, Manganese and Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.
