Fresh Cranberry
Vaccinium macrocarponClinical Encyclopedia
Fresh Cranberry 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.
Fresh cranberries are small, tart berries known for their high antioxidant content and potential health benefits, including urinary tract health support.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw or lightly cooked; avoid excessive heat to preserve nutrients. Pair with sweeteners to balance tartness.
Smart Selection & Storage
Choose firm, bright red cranberries with no blemishes or soft spots. Avoid any that are wrinkled or mushy.
Store cranberries in the refrigerator in a sealed container for up to two weeks, or freeze for longer storage.
Myths vs Realities
Healthy Recipes
Cranberry Quinoa Salad
A refreshing salad combining protein-rich quinoa with tart fresh cranberries, crunchy almonds, and a zesty lemon dressing.
- 1 cup cooked quinoa
- 1/2 cup fresh cranberries, halved
- 1/4 cup sliced almonds
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, fresh cranberries, sliced almonds, and chopped parsley.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Cranberry Chia Seed Pudding
A nutritious and creamy chia seed pudding infused with fresh cranberries and a hint of vanilla, perfect for breakfast or a snack.
- 1/2 cup almond milk
- 1/4 cup fresh cranberries, blended
- 2 tablespoons chia seeds
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a bowl, mix the almond milk, blended cranberries, chia seeds, honey, and vanilla extract.
- 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
- 3. Cover and refrigerate overnight, then serve topped with whole cranberries.
Cranberry Spinach Smoothie
A vibrant smoothie packed with antioxidants from fresh cranberries and nutrient-rich spinach, perfect for a morning boost.
- 1 cup fresh spinach
- 1/2 cup fresh cranberries
- 1 banana
- 1 cup almond milk
- 1 tablespoon flaxseeds
- 1. In a blender, combine spinach, cranberries, banana, almond milk, and flaxseeds.
- 2. Blend until smooth and creamy, adjusting the consistency with more almond milk if needed.
- 3. Pour into a glass and enjoy immediately.
Cranberry Oatmeal Energy Bites
No-bake energy bites made with oats, fresh cranberries, and nut butter, perfect for a quick and healthy snack.
- 1 cup rolled oats
- 1/2 cup fresh cranberries, chopped
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup shredded coconut
- 1. In a bowl, mix together oats, chopped cranberries, almond butter, honey, and shredded coconut until well combined.
- 2. Form the mixture into small balls and place them on a baking sheet.
- 3. Refrigerate for at least 30 minutes before serving.
Cranberry and Turkey Lettuce Wraps
Light and flavorful lettuce wraps filled with lean turkey, fresh cranberries, and a creamy yogurt dressing.
- 1 pound ground turkey
- 1/2 cup fresh cranberries, chopped
- 1 tablespoon olive oil
- 1/4 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- Lettuce leaves for wrapping
- 1. In a skillet, heat olive oil over medium heat and cook the ground turkey until browned.
- 2. Stir in the chopped cranberries and cook for an additional 2 minutes.
- 3. In a small bowl, mix Greek yogurt and Dijon mustard. Serve the turkey mixture in lettuce leaves with a dollop of yogurt dressing.
Cranberry Almond Granola
A crunchy and wholesome granola made with oats, fresh cranberries, and almonds, perfect for breakfast or snacking.
- 2 cups rolled oats
- 1/2 cup fresh cranberries
- 1/2 cup almonds, chopped
- 1/4 cup honey
- 1/4 cup coconut oil
- 1 teaspoon cinnamon
- 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- 2. In a large bowl, combine oats, cranberries, almonds, honey, melted coconut oil, and cinnamon.
- 3. Spread the mixture on the baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.
Cranberry Citrus Salsa
A vibrant salsa made with fresh cranberries, citrus fruits, and jalapeño, perfect as a topping for grilled fish or chicken.
- 1 cup fresh cranberries, chopped
- 1 orange, segmented and chopped
- 1 lime, juiced
- 1 jalapeño, minced
- 1/4 cup red onion, finely chopped
- Salt to taste
- 1. In a bowl, combine the chopped cranberries, orange segments, lime juice, minced jalapeño, and red onion.
- 2. Mix well and season with salt to taste.
- 3. Let the salsa sit for at least 30 minutes to allow the flavors to meld before serving.
Cranberry Infused Water
A refreshing and hydrating drink infused with fresh cranberries and mint, perfect for staying hydrated throughout the day.
- 1 cup fresh cranberries
- 1/2 cup fresh mint leaves
- 4 cups water
- Ice cubes
- 1. In a large pitcher, combine fresh cranberries and mint leaves.
- 2. Pour in the water and stir gently.
- 3. Refrigerate for at least 2 hours before serving over ice.
Cranberry Sweet Potato Mash
A healthy twist on classic mashed potatoes, this dish combines sweet potatoes and fresh cranberries for a sweet and tangy flavor.
- 2 large sweet potatoes, peeled and cubed
- 1/2 cup fresh cranberries
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes in salted water until tender, about 15 minutes.
- 2. Drain and return to the pot, adding fresh cranberries and olive oil.
- 3. Mash until smooth and season with salt and pepper to taste.
Cranberry Balsamic Glazed Brussels Sprouts
Roasted Brussels sprouts tossed in a tangy cranberry balsamic glaze, making for a delicious and healthy side dish.
- 1 pound Brussels sprouts, halved
- 1/2 cup fresh cranberries
- 1/4 cup balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. In a bowl, toss Brussels sprouts with olive oil, salt, and pepper, then spread on the baking sheet.
- 3. Roast for 20 minutes, then add cranberries and balsamic vinegar, tossing to coat, and roast for an additional 10 minutes.
Frequently Asked Questions (FAQ)
Are fresh cranberries good for urinary health?
Yes, fresh cranberries contain compounds that may help prevent urinary tract infections.
Can I eat fresh cranberries raw?
Yes, fresh cranberries can be eaten raw, but they are quite tart and often enjoyed with sweeteners.
How should I store fresh cranberries?
Store fresh cranberries in the refrigerator in a sealed container to maintain freshness.
What are the health benefits of cranberries?
Cranberries are rich in antioxidants, support urinary health, and may improve heart health.
Can fresh cranberries be frozen?
Yes, fresh cranberries can be frozen for long-term storage without losing their nutritional value.
How do cranberries compare to other berries nutritionally?
Cranberries are lower in sugar and higher in fiber compared to many other berries.
Are there any side effects of eating cranberries?
In moderation, cranberries are safe, but excessive consumption may cause stomach upset.
Can I use fresh cranberries in baking?
Yes, fresh cranberries can be used in baking, but they may require additional sweeteners due to their tartness.