Cranberry nutrition, glycemic index, calories, net carbs & more
Cranberries, raw
*all the values are displayed for the amount of 100 grams
Cranberry Glycemic index (GI)
Cranberry Glycemic load (GL)
Education:
General Medicine at YSMU
An exact figure for the glycemic index of raw cranberries has not yet been found. Nevertheless, the effect of cranberries on blood glucose in healthy individuals or diabetic patients can be looked at in other ways.
According to numbers from The International Tables of Glycemic Index, the mean glycemic index of cranberry juice, based on three different studies, has been calculated to be 59 (1).
The glycemic index of sweetened cranberry raisins, otherwise known as craisins, is 64. This puts both craisins and cranberry juice in the medium glycemic index category (2).
Adding cranberries to a high-fat diet may improve the blood glucose response. Dietary cranberries have been shown to reduce postprandial glucose response, induced by a high-fat breakfast, in subjects with type 2 diabetes mellitus (3).
Due to their high polyphenols content, cranberries may also improve insulin sensitivity in overweight or obese insulin-resistant individuals (4).
For people with diabetes, or anyone concerned about their carbohydrate intake, unsweetened low-calorie cranberry juice is recommended, as it has a favorable metabolic response (5).
Overall, cranberry consumption has shown promising results in the management of type 2 diabetes (6).
References
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- http://www.glycemicindex.com/blog/2008/august08/ginews.aug.2008.pdf
- https://pubs.rsc.org/en/content/articlelanding/2017/fo/c7fo00900c#!divAbstract
- Glycemic Response and Type II Diabetes: Human
- https://pubmed.ncbi.nlm.nih.gov/19021808/
- Critical Reviews in Food Science and Nutrition
Important nutritional characteristics for Cranberry
Glycemic index ⓘ
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
45 (low)
Glycemic load
4 (low)
Calories
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)
Vitamin C
Fiber
Vitamin E
Carbs
Lutein + zeaxanthin
Explanation: The given food contains more Vitamin C than 78% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin E , Carbs, and Lutein + zeaxanthin.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.008 g
Monounsaturated Fat:
0.018 g
Polyunsaturated fat:
0.055 g
Carbohydrate type breakdown
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
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 Orange
|
| Protein | 0.46g | 1% | 90% |
6.1 times less than Broccoli
|
| Fats | 0.13g | 0% | 91% |
256.2 times less than Cheese
|
| Vitamin C | 14mg | 16% | 22% |
3.8 times less than Lemon
|
| Net carbs | 8.37g | N/A | 49% |
6.5 times less than Chocolate
|
| Carbs | 11.97g | 4% | 45% |
2.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.23mg | 3% | 88% |
11.3 times less than Beef
|
| Calcium | 8mg | 1% | 82% |
15.6 times less than Milk
|
| Potassium | 80mg | 2% | 87% |
1.8 times less than Cucumber
|
| Magnesium | 6mg | 1% | 90% |
23.3 times less than Almond
|
| Sugar | 4.27g | N/A | 50% |
2.1 times less than Coca-Cola
|
| Fiber | 3.6g | 14% | 23% |
1.5 times more than Orange
|
| Copper | 0.06mg | 6% | 77% |
2.5 times less than Shiitake
|
| Zinc | 0.09mg | 1% | 91% |
70.1 times less than Beef
|
| Starch | 0g | 0% | 100% |
N/A
|
| Phosphorus | 11mg | 2% | 92% |
16.5 times less than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 63IU | 1% | 47% |
265.2 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 62% | |
| Vitamin E | 1.32mg | 9% | 43% |
1.1 times less than Kiwifruit
|
| Manganese | 0.27mg | 12% | 47% | |
| Selenium | 0.1µg | 0% | 96% | |
| Vitamin B1 | 0.01mg | 1% | 91% |
22.2 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 92% |
6.5 times less than Avocado
|
| Vitamin B3 | 0.1mg | 1% | 91% |
94.8 times less than Turkey meat
|
| Vitamin B5 | 0.3mg | 6% | 74% |
3.8 times less than Sunflower seed
|
| Vitamin B6 | 0.06mg | 4% | 76% |
2.1 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 5µg | 4% | 56% |
20.3 times less than Broccoli
|
| Folate | 1µg | 0% | 93% |
61 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.01g | 0% | 94% |
736.9 times less than Beef
|
| Monounsaturated Fat | 0.02g | N/A | 90% |
544.4 times less than Avocado
|
| Polyunsaturated fat | 0.06g | N/A | 89% |
857.7 times less than Walnut
|
| Tryptophan | 0mg | 0% | 98% |
101.7 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
25.7 times less than Beef
|
| Isoleucine | 0.03mg | 0% | 95% |
27.7 times less than Salmon
|
| Leucine | 0.05mg | 0% | 95% |
45.9 times less than Tuna
|
| Lysine | 0.04mg | 0% | 96% |
11.6 times less than Tofu
|
| Methionine | 0mg | 0% | 98% |
32 times less than Quinoa
|
| Phenylalanine | 0.04mg | 0% | 95% |
18.6 times less than Egg
|
| Valine | 0.05mg | 0% | 95% |
45.1 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
41.6 times less than Turkey meat
|
| Fructose | 0.67g | 1% | 87% |
8.8 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 46
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.