Super source
Fibre
3.70 g · 13% DV target
A tart and resilient wetland fruit characterized by its firm texture and sharp acidity, the cranberry is a nutrient-dense berry with a unique profile of protective plant compounds.
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 .2911012
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 .289
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 .29
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 .67
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
3.70 g · 13% DV target
4.44 g · 9% DV target
1.10 mg · 7% DV target
13.1 mg · 15% DV target
755 mg · Top 7% of fruits
129 mg · Top 17% of fruits
Keep in a breathable bag to maintain freshness.
Freeze in a single layer before bagging.
Perennial crops grown in bogs generally have low carbon footprints, though water management is a factor.
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.