Home/Fruits/Cranberry
Back to Home
Cranberry
Fruits
Nutri-ScoreA

Cranberry

Vaccinium macrocarpon

Clinical Encyclopedia

Cranberries are small, tart berries known for their high antioxidant content and potential health benefits, particularly in urinary tract health.

Scientific NameVaccinium macrocarpon
Region of OriginNorth America
Popular Comparisons:
Cranberry VS AcerolaCranberry VS American Black ElderberryCranberry VS American BladdernutCranberry VS American ElderberryCranberry VS American HackberryCranberry VS American Plum

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%)

Health Benefits

✓Cranberries are rich in antioxidants, particularly proanthocyanidins, which may help prevent urinary tract infections by inhibiting bacterial adhesion.
✓They contain anti-inflammatory properties that may reduce the risk of chronic diseases such as heart disease and cancer.
✓Cranberries are a good source of dietary fiber, which aids in digestion and promotes gut health.
✓The vitamin C content in cranberries supports immune function and skin health.

Possible Risks & Side Effects

!Excessive consumption of cranberry products may lead to gastrointestinal upset or diarrhea.
!Cranberries can interact with certain medications, particularly blood thinners like warfarin, increasing the risk of bleeding.

How to Prepare & Consume

Cranberries can be consumed raw, dried, or as juice. Cooking them can enhance their flavor, but avoid adding excessive sugar to maintain health benefits.

Smart Selection & Storage

How to Select

Choose firm, plump cranberries that are bright in color; avoid any that are soft or have blemishes.

How to Store

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

Myths vs Realities

MythCranberries can cure urinary tract infections.+
RealityWhile cranberries may help prevent UTIs, they are not a cure and should not replace medical treatment.
MythAll cranberry products are healthy.+
RealityMany cranberry products contain added sugars and preservatives that can negate health benefits.
MythCranberries are only beneficial when consumed as juice.+
RealityFresh cranberries and dried cranberries also provide health benefits and can be included in various dishes.

Healthy Recipes

Cranberry Quinoa Salad

This vibrant salad combines protein-packed quinoa with tart cranberries, fresh greens, and a zesty lemon vinaigrette for a refreshing meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dried cranberries
  • 2 cups mixed greens
  • 1/4 cup chopped walnuts
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, dried cranberries, mixed greens, walnuts, and feta cheese.
  2. 2. In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Cranberry Almond Overnight Oats

Start your day with these nutritious overnight oats featuring cranberries and almonds, perfect for a quick and healthy breakfast.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1/4 cup dried cranberries
  • 2 tablespoons almond butter
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • 1/4 teaspoon cinnamon
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, dried cranberries, almond butter, chia seeds, honey, and cinnamon.
  2. 2. Stir well to combine, cover, and refrigerate overnight.
  3. 3. In the morning, stir again and enjoy cold or heated.

Cranberry Spinach Smoothie

This energizing smoothie blends cranberries with spinach, banana, and yogurt for a nutritious drink packed with antioxidants.

Ingredients
  • 1/2 cup fresh or frozen cranberries
  • 1 cup spinach leaves
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1 cup almond milk
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine cranberries, spinach, banana, Greek yogurt, almond milk, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Cranberry Chicken Salad

This light and flavorful chicken salad features shredded chicken, cranberries, and a yogurt-based dressing, perfect for lunch or a light dinner.

Ingredients
  • 2 cups cooked shredded chicken
  • 1/2 cup dried cranberries
  • 1/4 cup chopped celery
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix together shredded chicken, dried cranberries, celery, Greek yogurt, and Dijon mustard.
  2. 2. Season with salt and pepper to taste.
  3. 3. Serve on whole grain bread or lettuce wraps.

Cranberry Chia Seed Pudding

This creamy chia seed pudding is infused with cranberry juice and topped with fresh berries for a healthy dessert or breakfast option.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup cranberry juice
  • 1 tablespoon maple syrup
  • Fresh berries for topping
Instructions
  1. 1. In a bowl, whisk together chia seeds, almond milk, cranberry juice, and maple syrup.
  2. 2. Let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight, then serve topped with fresh berries.

Cranberry and Sweet Potato Mash

This unique side dish combines creamy sweet potatoes with tangy cranberries for a delicious and nutritious accompaniment to any meal.

Ingredients
  • 2 medium sweet potatoes, peeled and cubed
  • 1/2 cup dried cranberries
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes in salted water until tender, about 15 minutes.
  2. 2. Drain and mash the sweet potatoes with olive oil, salt, and pepper.
  3. 3. Fold in dried cranberries and serve warm.

Cranberry Oatmeal Energy Bites

These no-bake energy bites are packed with oats, cranberries, and nut butter, making them a perfect snack for on-the-go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup dried cranberries
  • 1/4 cup honey
  • 1/4 cup flaxseeds
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix together rolled oats, almond butter, dried cranberries, honey, flaxseeds, and vanilla extract.
  2. 2. Roll the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Cranberry Balsamic Glazed Brussels Sprouts

Roasted Brussels sprouts are drizzled with a sweet and tangy cranberry balsamic glaze, making this a delightful side dish.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 1/2 cup cranberry juice
  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss Brussels sprouts with olive oil, salt, and pepper, then spread on a baking sheet.
  3. 3. Roast for 20-25 minutes, then drizzle with a mixture of cranberry juice and balsamic vinegar before serving.

Cranberry Lemonade Spritzer

This refreshing spritzer combines cranberry juice and sparkling water with a hint of lemon, perfect for a healthy beverage option.

Ingredients
  • 1 cup cranberry juice
  • 2 cups sparkling water
  • Juice of 1 lemon
  • Fresh cranberries and lemon slices for garnish
Instructions
  1. 1. In a pitcher, combine cranberry juice, sparkling water, and lemon juice.
  2. 2. Stir gently to mix and pour into glasses over ice.
  3. 3. Garnish with fresh cranberries and lemon slices.

Frequently Asked Questions (FAQ)

What are the health benefits of cranberries?

Cranberries are known for their ability to prevent urinary tract infections, support heart health, and provide antioxidants.

Can cranberries help with weight loss?

Cranberries are low in calories and high in fiber, which can help with satiety and weight management.

How should I store cranberries?

Fresh cranberries should be stored in the refrigerator and can last up to a month; freeze them for longer storage.

Are cranberry supplements effective?

Cranberry supplements may help prevent UTIs, but it's best to consult with a healthcare provider for personalized advice.

Can I eat cranberries if I have diabetes?

Cranberries have a moderate glycemic index and can be included in a diabetic diet in moderation.

What is the best way to consume cranberries?

Fresh or unsweetened dried cranberries are the healthiest options; avoid sugary cranberry juices.

Do cranberries have any side effects?

In moderation, cranberries are safe, but excessive intake can cause stomach upset or interact with medications.

How do cranberries benefit skin health?

The antioxidants in cranberries can help protect the skin from damage and support overall skin health.

Related Superfoods
Abalone Acerola Alaska Plaice Fillet
Comparisons
Cranberry vs Acerola Cranberry vs American Black Elderberry Cranberry vs American Bladdernut
Nutrients
Protein in Cranberry Calories in Cranberry Vitamin-c in Cranberry Magnesium in Cranberry
Featured Guides
Health Benefits of Cranberry Healthy Recipes with Cranberry