Cranberry Nutrition Benefits and Facts

Nutritional summary

Cranberries are well-established as a preventive tool for urinary tract infections (UTIs) because they contain proanthocyanidins (a class of polyphenols) with a unique A-type structure . These compounds reduce the ability of bacteria like E. coli to adhere to the walls of the urinary tract, though their effectiveness is primarily seen in preventing recurrence in healthy populations rather than treating active or complicated infections .
Regular consumption of cranberry juice or extract is linked to improved cardiovascular markers, including reduced blood pressure and lower levels of inflammation . Systematic reviews indicate these effects may be driven by the fruit's high concentration of polyphenols (plant compounds with antioxidant activity), which help protect blood components from oxidative damage .
Cranberries have a low glycaemic impact and may improve how the body manages blood sugar . They provide essential vitamins and minerals with minimal calories, fat, or sodium, making them a nutrient-dense option for heart-healthy diets .
Early research suggests that cranberries may influence metabolic health by modulating the gut microbiota (the community of microorganisms in the digestive tract), though more human trials are needed to confirm these specific effects .

Interesting fact

Cranberries contain small pockets of air that allow them to float on the surface of water, a property farmers exploit to harvest the fruit by flooding the bogs.

Standout nutrients

SUPER

SOURCE

Total Phenolic Acids

ELITE

SOURCE

Sum of Polyphenols

ACE

SOURCE

Total Stilbenes

GREAT

SOURCE

Total Flavonoids

kcal per 100g

Protein0.39g

Fat0.21g

Carbs2.85g

Fiber3.52g

Sugar4.44g

Fat breakdown

Polyunsat0.16g

Monounsat0.05g

Saturated0.01g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Perennial crops grown in bogs generally have low carbon footprints, though water management is a factor.

Confidencemedium

Storage

Refrigerate

2–4 weeks

Keep in a breathable bag to maintain freshness.

Freeze

6–12 months

Freeze in a single layer before bagging.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Consumption of cranberry as adjuvant therapy for urinary tract infections in susceptible populations: A systematic review and meta-analysis with trial sequential analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Publication : USDA ARS

[2]www.ars.usda.govars.usda.gov

Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015 - PubMed

[6]pubmed.ncbi.nlm.nih.gov

Dietary cranberry suppressed colonic inflammation and alleviated gut microbiota dysbiosis in dextran sodium sulfate-treated mice - PMC

[7]pmc.ncbi.nlm.nih.gov

fnrb0716 : USDA ARS

[8]www.ars.usda.govars.usda.gov

[PDF] Rediscover Cranberries!

[9]www.fs.usda.govfs.usda.gov

Highly Active Cranberry’s Polyphenolic Fraction: New Advances in Processing and Clinical Applications - PMC

[10]pmc.ncbi.nlm.nih.gov

[PDF] Proanthocyanidin A2 purification and quantification of ... - USDA ARS

[12]www.ars.usda.govars.usda.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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