Cranberries

Cranberries (Vaccinium oxycoccus) are small round bright red berries.

Health Benefits of Cranberries:
  • Increased Immune Function
  • Protection Against Heart Disease
  • Osteoporosis Protection
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • High in antioxidants and phytochecmicals cranberries are thought to help prevent heart disease and cancer.
    *Some of these health benefits are due to the nutrients highly concentrated in Cranberries, and may not necessarily be related to Cranberries.
Advertisement (Bad ad? How to mute ads)


Natural vitamins, minerals, and nutrients found in Cranberries: Vitamin C | Dietary Fiber | Manganese |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Cranberries raw               
Serving Size 100g
Calories 46
% Daily Value*
Total Fat 0.13g0%
    Saturated Fat 0.008g0%
Cholesterol 0mg~%
Sodium 2mg0%
Total Carbohydrate 12g4%
    Dietary Fiber 3.6g14%
    Sugar 4.3g~
Protein 0.5g~
Vitamin A1%Vitamin C23%
Calcium1%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 63IU1%
    Retinol equivalents 3μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 38μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 14mg23%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 1.32mg6%
Vitamin K 5μg6%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.012mg1%
Riboflavin 0.02mg1%
Niacin 0.101mg1%
Pantothenic acid 0.295mg3%
Vitamin B6 0.057mg3%
Folate 1μg0%
    Folic Acid 0μg~
    Food Folate 1μg~
    Dietary Folate Equivalents 1μg~
Choline 5.5mg~
Lycopene 0μg~
Lutein+Zeaxanthin 91μg~
Minerals  %DV
Calcium 8mg1%
Iron 0.23mg1%
Magnesium 6mg2%
Phosphorus 11mg1%
Sodium 2mg0%
Potassium 80mg2%
Zinc 0.09mg1%
Copper 0.056mg3%
Manganese 0.267mg13%
Selenium 0.1μg0%
Water 87.32g~
Ash 0.12g~
Fatty Acids
Omega 3 to Omega 6 Ratio0.67
Omega 6 to Omega 3 Ratio1.5
Total Omega 3s22mg
18D3 Linolenic22mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s33mg
18D233mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Histidine 18mg3%
Isoleucine 33mg2%
Leucine 53mg2%
Lysine 39mg2%
Methionine 3mg0%
Phenylalanine 36mg4%
Threonine 28mg3%
Tryptophan 3mg1%
Valine 45mg2%
Stats
Percent of Daily CalorieTarget
(2000 calories)
2.3%
Percent Water Composition 87.3%
Protein to Carb Ratio (g/g) 0.04

How to choose Cranberries: Look for bright colored cranberries that a firm to the touch. Avoid any which are mushy or discolored.

How to store Cranberries: Store cranberries in an air-tight container in the fridge. They will keep for 1 to 2 weeks.

Climate and origin: Wild varieties of cranberries are found in northern temperate regions of America, Europe, and Asia. Cranberries prefer cold climates and are typically harvested in October. (Zones 2-7 in the U.S.)

Taste: Cranberries have a sour astringent taste and are often prepared with sugar.

Miscellaneous information: American Indians cultivated cranberries and prepared them with maple syrup or honey.



Advertisement (Bad ad? How to mute ads)


Disqus Comments
  1. Leach RM, Harris ED. Manganese. In: O'Dell BL, Sunde RA, eds. Handbook of nutritionally essential minerals. New York: Marcel Dekker, Inc; 1997:335-355.
  2. Freeland-Graves J, Llanes C. Models to study manganese deficiency. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994.
  3. Reginster JY, Strause LG, Saltman P, Franchimont P. Trace elements and postmenopausal osteoporosis: a preliminary study of decreased serum manganese. Med Sci Res. 1988;16:337-338.
  4. Odabasi E, Turan M, Aydin A, Akay C, Kutlu M. Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis? Ann Acad Med Singapore. 2008;37(7):564-567.
  5. Keen CL, Zidenberg-Cherr S. Manganese. In: Ziegler EE, Filer LJ, eds. Present Knowledge in Nutrition. 7th ed. Washington D.C.: ILSI Press; 1996:334-343.
  6. Carl GF, Gallagher BB. Manganese and epilepsy. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994:133-157.
  7. Blaurock-Busch, E. Wichtige Nahrstoffe fur Gesunde Haut und Haare, Kosmetik Internat. 3/87.
  8. Collipp, P.J., et al. Manganese in infant formulas and learning disability. Ann. Nutr. Metab. 27(6):488-494, 1983.
  9. Office of Dietary Suppliments Face Sheet: Vitamin C
  10. Gokce N, Keaney JF, Jr., Frei B, et al. Long-term ascorbic acid administration reverses endothelial vasomotor dysfunction in patients with coronary artery disease. Circulation. 1999;99(25):3234-3240.
  11. Audera, C (2001). "Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
  12. Hemilä, Harri; Chalker, Elizabeth; Douglas, Bob; Hemilä, Harri (2007). "Vitamin C for preventing and treating the common cold". Cochrane database of systematic reviews (Online) (3): CD000980
  13. Fleming DJ, Tucker KL, Jacques PF, Dallal GE, Wilson PW, Wood RJ (December 2002). "Dietary factors associated with the risk of high iron stores in the elderly Framingham Heart Study cohort". The American Journal of Clinical Nutrition 76 (6): 1375?84.
  14. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
  15. Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55.
  16. Hoffman FA. Micronutrient requirements of cancer patients. Cancer. 1985;55 (1 Suppl):295-300.
  17. Deicher R, Hörl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.