Cranberries, raw
FDC 171722cup, chopped (110 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 86 · +5 vs Fruits & juices medianRaw cranberries score 86 of 100, a Strong result and rank 23 of 60 in Fruits & juices, at just 46 calories per 100 g. They combine a 16% DV of vitamin C with 13% DV of dietary fiber, a fiber level that's notable for a fruit this low in calories.
Fresh cranberries are sharply tart on their own, which is why they're rarely eaten raw and instead get cooked into sauces, baked into breads, or dried with added sugar for snacking. A one-cup chopped (110 g) serving provides 3.6 g of fiber alongside just 4.27 g of sugar, notably lower than most fruit. The main practical catch is that raw preparation is uncommon, so most cranberry products on shelves are sweetened well beyond this raw profile.
See how this score is calculated, build a plate around cranberries, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | 2% |
| Total fat | 0.13 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 4.3 g | |
| Protein | 0.46 g | 1% |
| Potassium | 80 mg | 2% |
| Calcium | 8 mg | 1% |
| Iron | 0.23 mg | 1% |
| Magnesium | 6 mg | 1% |
| Vitamin C | 14 mg | 16% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 1.3 mg | 9% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | 3% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.2 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 4 g | 14% |
| Sugars | 4.7 g | |
| Protein | 0.51 g | 1% |
| Potassium | 88 mg | 2% |
| Calcium | 8.8 mg | 1% |
| Iron | 0.25 mg | 1% |
| Magnesium | 6.6 mg | 2% |
| Vitamin C | 15 mg | 17% |
| Vitamin A | 3.3 µg | 0% |
| Vitamin E | 1.5 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 171722Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Litchis, rawDensity 86 vs 86Orange juice, rawDensity 88 vs 86Feijoa, rawDensity 88 vs 86Original analysis by NutriVerdict
In the kitchen and how to use it
Raw cranberries are too tart and firm to eat out of hand in any quantity, so they are almost always cooked, most familiarly simmered with sugar and a little water or orange juice into cranberry sauce, or baked into muffins, quick breads and pies where their sharpness balances sweeter ingredients. They also work well simmered into a chutney with apple and ginger, stirred into a pan sauce for roasted poultry, or cooked down and strained into a juice or syrup for cocktails and glazes. Whole raw berries can be chopped and folded into a fresh relish with orange zest and sugar for a brighter, uncooked alternative to the classic simmered sauce.
Look for berries that are firm, plump and deep red, and give the bag a shake; berries that bounce are fresh, while soft or wrinkled ones are past their prime. Fresh cranberries keep for weeks in the refrigerator and can be frozen straight in the bag for months without blanching, making it easy to keep a stash on hand for baking. A cup, chopped, 110 grams, has just 46 calories, along with 3.6 grams of fiber, 13 percent DV, and only 4.27 grams of sugar in their raw state, so most of the sweetness in a finished cranberry dish comes from what is added during cooking rather than the fruit itself.
Frequently asked questions about cranberries, raw
How many calories are in cranberries?
A cup of chopped raw cranberries, 110 grams, has just 46 calories.
How do you use raw cranberries in cooking?
They're almost always cooked, most commonly simmered with sugar into cranberry sauce or baked into muffins and breads, since raw berries are very tart.
Do cranberries have fiber?
Yes, a cup provides 3.6 grams of fiber, 13 percent of the daily value.