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Wild Cranberries
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Nutri-ScoreA

Wild Cranberries

Vaccinium macrocarpon

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Wild Cranberries provides 46 kcal, 0.4g of protein, 12.2g of carbohydrates, and 4.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Wild cranberries are small, tart berries known for their high antioxidant content and potential health benefits, including urinary tract health support and anti-inflammatory properties.

Also known as:
Vaccinium macrocarponAmerican cranberry
Scientific NameVaccinium macrocarpon
Region of OriginNorth America
Popular Comparisons:
Wild CranberriesWild CranberriesVSAcai Berry BlendAcai Berry BlendWild CranberriesWild CranberriesVSAcerolaAcerolaWild CranberriesWild CranberriesVSAmerican Black ElderberryAmerican Black ElderberryWild CranberriesWild CranberriesVSAmerican BladdernutAmerican BladdernutWild CranberriesWild CranberriesVSAmerican ElderberryAmerican ElderberryWild CranberriesWild CranberriesVSAmerican HackberryAmerican HackberryWild CranberriesWild CranberriesVSAmerican PlumAmerican PlumWild CranberriesWild CranberriesVSAppleAppleWild CranberriesWild CranberriesVSApricotApricotWild CranberriesWild CranberriesVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories46 kcal
Water
87.1%
Fiber4.6g
Total12.7g
Protein
0.4g(3%)
Fats
0.1g(1%)
Carbohydrates
12.2g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C14 mg (15%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium80 mg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, wild cranberries help combat oxidative stress and may reduce the risk of chronic diseases.
✓They contain compounds that can prevent urinary tract infections by inhibiting bacterial adhesion.
✓Wild cranberries may support heart health by improving cholesterol levels and reducing blood pressure.
✓Their anti-inflammatory properties can aid in reducing symptoms of arthritis and other inflammatory conditions.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to their high fiber content.
!Individuals on blood-thinning medications should consult a healthcare provider, as cranberries can interact with these drugs.

How to Prepare & Consume

Best enjoyed raw or as a juice; cooking can reduce some of their beneficial compounds.

Smart Selection & Storage

How to Select

Choose firm, plump berries with a deep red color; avoid any that are soft or have blemishes.

How to Store

Store in the refrigerator in a breathable container; they can also be frozen for long-term storage.

Myths vs Realities

MythCranberries can cure urinary tract infections.
RealityWhile cranberries can help prevent UTIs, they are not a cure and should be part of a broader treatment plan.
MythAll cranberries are the same nutritionally.
RealityWild cranberries often have higher antioxidant levels compared to cultivated varieties.
MythCranberry juice is just as beneficial as whole cranberries.
RealityWhole cranberries contain more fiber and nutrients than juice, which often has added sugars.

Healthy Recipes

Wild Cranberry Quinoa Salad

A refreshing salad combining protein-rich quinoa with tart wild cranberries, crunchy almonds, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup wild cranberries, dried
  • 1/4 cup sliced almonds
  • 1/4 cup chopped parsley
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, dried wild cranberries, sliced almonds, and chopped parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Wild Cranberry Chia Seed Pudding

A nutritious chia seed pudding infused with wild cranberries, perfect for a healthy breakfast or snack.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup wild cranberries, fresh or frozen
  • 1 tablespoon honey or maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, honey, and vanilla extract.
  2. 2. Stir in the wild cranberries and let the mixture sit for 10 minutes.
  3. 3. Stir again, cover, and refrigerate overnight. Serve chilled.

Wild Cranberry Smoothie Bowl

A vibrant smoothie bowl featuring wild cranberries, banana, and spinach, topped with granola and seeds.

Ingredients
  • 1 cup wild cranberries, fresh or frozen
  • 1 ripe banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup granola
  • 1 tablespoon pumpkin seeds
Instructions
  1. 1. In a blender, combine wild cranberries, banana, spinach, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola and pumpkin seeds.
  3. 3. Enjoy immediately for a nutritious breakfast.

Wild Cranberry Oatmeal Cookies

Deliciously chewy oatmeal cookies packed with wild cranberries and wholesome oats, perfect for a healthy treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup wild cranberries, dried
  • 1/2 cup coconut sugar
  • 1/4 cup coconut oil, melted
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, coconut sugar, and baking soda.
  3. 3. In another bowl, whisk together melted coconut oil, egg, and vanilla extract. Combine wet and dry ingredients, then fold in wild cranberries.
  4. 4. Scoop tablespoon-sized portions onto the baking sheet and bake for 10-12 minutes.

Wild Cranberry and Spinach Salad

A vibrant salad featuring fresh spinach, wild cranberries, feta cheese, and a balsamic vinaigrette.

Ingredients
  • 4 cups fresh spinach
  • 1/2 cup wild cranberries, dried
  • 1/4 cup crumbled feta cheese
  • 1/4 cup walnuts, chopped
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine fresh spinach, dried wild cranberries, crumbled feta, and walnuts.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Wild Cranberry Glazed Salmon

A flavorful salmon dish glazed with a sweet and tangy wild cranberry sauce, served with steamed vegetables.

Ingredients
  • 2 salmon fillets
  • 1 cup wild cranberries, fresh or frozen
  • 1/4 cup honey
  • 1 tablespoon soy sauce
  • 1 teaspoon ginger, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, combine wild cranberries, honey, soy sauce, and ginger. Cook over medium heat until cranberries burst and sauce thickens.
  2. 2. Season salmon fillets with salt and pepper, then grill or bake until cooked through.
  3. 3. Brush the wild cranberry glaze over the salmon before serving.

Wild Cranberry and Sweet Potato Mash

A nutritious side dish featuring creamy mashed sweet potatoes mixed with tangy wild cranberries for a delightful twist.

Ingredients
  • 2 medium sweet potatoes, peeled and cubed
  • 1/2 cup wild cranberries, fresh or dried
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes in salted water until tender, about 15 minutes, then drain.
  2. 2. Mash the sweet potatoes with olive oil, salt, and pepper. Stir in wild cranberries.
  3. 3. Serve warm as a healthy side dish.

Wild Cranberry Energy Bites

No-bake energy bites made with oats, wild cranberries, and nut butter, perfect for a quick snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup wild cranberries, dried
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup flaxseeds
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine all ingredients and mix until well combined.
  2. 2. Form the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Wild Cranberry and Apple Chutney

A tangy and sweet chutney made with wild cranberries and apples, perfect for pairing with meats or spreading on toast.

Ingredients
  • 1 cup wild cranberries, fresh or frozen
  • 1 apple, peeled and diced
  • 1/2 cup onion, chopped
  • 1/4 cup apple cider vinegar
  • 1/4 cup brown sugar
  • 1 teaspoon cinnamon
Instructions
  1. 1. In a saucepan, combine all ingredients and bring to a boil.
  2. 2. Reduce heat and simmer for 20-25 minutes until cranberries burst and mixture thickens.
  3. 3. Let cool and serve as a condiment or spread.

Wild Cranberry Infused Water

A refreshing and hydrating drink infused with wild cranberries, perfect for a healthy twist on plain water.

Ingredients
  • 1 cup wild cranberries, fresh
  • 8 cups water
  • Mint leaves for garnish (optional)
Instructions
  1. 1. In a large pitcher, combine wild cranberries and water.
  2. 2. Let the mixture sit in the refrigerator for at least 2 hours to infuse.
  3. 3. Serve chilled, garnished with mint leaves if desired.

Frequently Asked Questions (FAQ)

What are the health benefits of wild cranberries?

Wild cranberries are known for their high antioxidant content, which can help reduce the risk of chronic diseases and support urinary tract health.

How can I incorporate wild cranberries into my diet?

You can enjoy them raw, add them to smoothies, or use them in sauces and baked goods.

Are wild cranberries safe for everyone to eat?

While generally safe, those on blood thinners should consult a healthcare provider due to potential interactions.

How do wild cranberries compare to cultivated cranberries?

Wild cranberries tend to be smaller and more tart than cultivated varieties, often containing higher levels of antioxidants.

Can wild cranberries help with urinary tract infections?

Yes, they contain compounds that can prevent bacteria from adhering to the urinary tract, potentially reducing infection risk.

What is the best way to store wild cranberries?

Store them in the refrigerator in a breathable container to maintain freshness for up to a month.

Can I freeze wild cranberries?

Yes, wild cranberries freeze well and can be stored for up to a year in an airtight container.

Are there any side effects of consuming wild cranberries?

In moderation, they are safe; however, excessive intake may cause digestive issues due to their fiber content.

Related Superfoods
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Comparisons
Wild Cranberries vs Acai Berry Blend Wild Cranberries vs Acerola Wild Cranberries vs American Black Elderberry
Nutrients
Protein in Wild Cranberries Calories in Wild Cranberries Vitamin-c in Wild Cranberries Magnesium in Wild Cranberries
Featured Guides
Health Benefits of Wild Cranberries Healthy Recipes with Wild Cranberries
Rankings
Fruits high in fiber Fruits high in vitamin-c Fruits low in carbohidratos Fruits low in índice glucémico