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Cranberry nutrition: calories, carbs, GI, protein, fiber, fats

Cranberries, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Cranberry

Cranberry
Glycemic index ⓘ Source:
Check out our full article on Cranberry glycemic index
Check out our Glycemic index chart page for the full list.
45 (low)
Glycemic load 4 (low)
Calories ⓘ Calories per 100-gram serving 46
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 8.37 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, chopped (110 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.3 (alkaline)
TOP 22% Vitamin C ⓘHigher in Vitamin C content than 78% of foods
TOP 23% Fiber ⓘHigher in Fiber content than 77% of foods
TOP 43% Vitamin E  ⓘHigher in Vitamin E content than 57% of foods
TOP 45% Carbs ⓘHigher in Carbs content than 55% of foods
TOP 47% Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 53% of foods

Cranberry calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 46
Calories in 1 cup, chopped 51 110 g

Cranberry Glycemic index (GI)

Source:
Check out our full article on Cranberry glycemic index
Check out our Glycemic index chart page for the full list.
45

Cranberry Glycemic load (GL)

4

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 9% 5% 5% 8% 1% 3% 19% 35% 1% 3%
Calcium: 8 mg of 1,000 mg 1%
Iron: 0.23 mg of 8 mg 3%
Magnesium: 6 mg of 420 mg 1%
Phosphorus: 11 mg of 700 mg 2%
Potassium: 80 mg of 3,400 mg 2%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.09 mg of 11 mg 1%
Copper: 0.056 mg of 1 mg 6%
Manganese: 0.267 mg of 2 mg 12%
Selenium: 0.1 µg of 55 µg 0%
Choline: 5.5 mg of 550 mg 1%

Mineral chart - relative view

Manganese
0.267 mg
TOP 47%
Copper
0.056 mg
TOP 77%
Calcium
8 mg
TOP 82%
Potassium
80 mg
TOP 87%
Iron
0.23 mg
TOP 88%
Magnesium
6 mg
TOP 90%
Choline
5.5 mg
TOP 91%
Zinc
0.09 mg
TOP 91%
Phosphorus
11 mg
TOP 92%
Selenium
0.1 µg
TOP 96%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Vitamin A: 63 IU of 5,000 IU 1%
Vitamin E : 1.32 mg of 15 mg 9%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 14 mg of 90 mg 16%
Vitamin B1: 0.012 mg of 1 mg 1%
Vitamin B2: 0.02 mg of 1 mg 2%
Vitamin B3: 0.101 mg of 16 mg 1%
Vitamin B5: 0.295 mg of 5 mg 6%
Vitamin B6: 0.057 mg of 1 mg 4%
Folate: 1 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 5 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin C
14 mg
TOP 22%
Vitamin E
1.32 mg
TOP 43%
Vitamin A
63 IU
TOP 47%
Vitamin K
5 µg
TOP 56%
Vitamin B5
0.295 mg
TOP 74%
Vitamin B6
0.057 mg
TOP 76%
Vitamin B1
0.012 mg
TOP 91%
Vitamin B3
0.101 mg
TOP 91%
Vitamin B2
0.02 mg
TOP 92%
Folate
1 µg
TOP 93%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

12% 85%
Protein:
Daily Value: 1%
0.46 g of 50 g
1%
Fats:
Daily Value: 0%
0.13 g of 65 g
0%
Carbs:
Daily Value: 4%
11.97 g of 300 g
4%
Water:
Daily Value: 4%
87.32 g of 2,000 g
4%
Other:
0.12 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 4% 8% 8% 6% 6% 1% 7% 8% 8%
Tryptophan: 3 mg of 280 mg 1%
Threonine: 28 mg of 1,050 mg 3%
Isoleucine: 33 mg of 1,400 mg 2%
Leucine: 53 mg of 2,730 mg 2%
Lysine: 39 mg of 2,100 mg 2%
Methionine: 3 mg of 1,050 mg 0%
Phenylalanine: 36 mg of 1,750 mg 2%
Valine: 45 mg of 1,820 mg 2%
Histidine: 18 mg of 700 mg 3%

Fat type information

10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g

Carbohydrate type breakdown

4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Cranberry

36% 30% 34%
Sugar: 4.27 g
Fiber: 3.6 g
Other: 4.1 g

All nutrients for Cranberry per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 46kcal 2% 89% Equal to OrangeOrange
Protein 0.46g 1% 90% 6.1 times less than BroccoliBroccoli
Fats 0.13g 0% 91% 256.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 14mg 16% 22% 3.8 times less than LemonLemon
Net carbs 8.37g N/A 49% 6.5 times less than ChocolateChocolate
Carbs 11.97g 4% 45% 2.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.23mg 3% 88% 11.3 times less than BeefBeef
Calcium 8mg 1% 82% 15.6 times less than MilkMilk
Potassium 80mg 2% 87% 1.8 times less than CucumberCucumber
Magnesium 6mg 1% 90% 23.3 times less than AlmondAlmond
Sugar 4.27g N/A 50% 2.1 times less than Coca-ColaCoca-Cola
Fiber 3.6g 14% 23% 1.5 times more than OrangeOrange
Copper 0.06mg 6% 77% 2.5 times less than ShiitakeShiitake
Zinc 0.09mg 1% 91% 70.1 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 11mg 2% 92% 16.5 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 63IU 1% 47% 265.2 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 1.32mg 9% 43% 1.1 times less than KiwifruitKiwifruit
Selenium 0.1µg 0% 96%
Manganese 0.27mg 12% 47%
Vitamin B1 0.01mg 1% 91% 22.2 times less than Pea rawPea raw
Vitamin B2 0.02mg 2% 92% 6.5 times less than AvocadoAvocado
Vitamin B3 0.1mg 1% 91% 94.8 times less than Turkey meatTurkey meat
Vitamin B5 0.3mg 6% 74% 3.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 4% 76% 2.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 5µg 4% 56% 20.3 times less than BroccoliBroccoli
Folate 1µg 0% 93% 61 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.01g 0% 94% 736.9 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 90% 544.4 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 89% 857.7 times less than WalnutWalnut
Tryptophan 0mg 0% 98% 101.7 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 25.7 times less than BeefBeef
Isoleucine 0.03mg 0% 95% 27.7 times less than Salmon rawSalmon raw
Leucine 0.05mg 0% 95% 45.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.04mg 0% 96% 11.6 times less than TofuTofu
Methionine 0mg 0% 98% 32 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 95% 18.6 times less than EggEgg
Valine 0.05mg 0% 95% 45.1 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 41.6 times less than Turkey meatTurkey meat
Fructose 0.67g 1% 87% 8.8 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 46
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
4%
Total Carbohydrate 12g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 8mg 1%

Iron 0mg 0%

Potassium 80mg 2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cranberry nutrition infographic

Cranberry nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.