Cranberry nutrition, glycemic index, calories and serving size
Cranberries, raw
*all the values are displayed for the amount of 100 grams
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)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-1.3 (alkaline)
Calories
46
Vitamin C
Fiber
Vitamin E
Carbs
Lutein + zeaxanthin
Explanation: This food contains more Vitamin C than 78% of foods. More importantly, although there are several foods (22%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Vitamin E , Carbs and Lutein + zeaxanthin
Cranberry Glycemic index (GI)
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 the high content of polyphenols, 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).
Sources
- https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
- http://www.glycemicindex.com/blog/2008/august08/ginews.aug.2008.pdf
- https://pubs.rsc.org/en/content/articlelanding/2017/fo/c7fo00900c#!divAbstract
- https://www.cranberryinstitute.org/cranberry-health-research/library/category/glycemic-response-and-type-ii-diabetes/glycemic-0
- https://pubmed.ncbi.nlm.nih.gov/19021808/
- http://www.posnutricao.ufv.br/eng/wp-content/uploads/2018/03/Effects-of-blueberry-and-cranberry-consumption-on-type-2-diabetes-glycemic-control-a-systematic-review.pdf
Profession: Yerevan State Medical University
Last updated: February 27, 2021
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Cranberry nutrition infographic
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Macronutrients chart
Protein:
1%
Daily Value: 1%
0.46 g of 50 g
Fats:
0%
Daily Value: 0%
0.13 g of 65 g
Carbs:
4%
Daily Value: 4%
11.97 g of 300 g
Water:
4%
Daily Value: 4%
87.32 g of 2,000 g
Other:
0.12 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
46
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
2mg
4%
TotalCarbohydrate
12g
16%
Dietary Fiber
4g
Total Sugars 4g
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
details
Using too much sugars can lead to weight gain or diabetes.
Mineral coverage chart
Calcium:
8 mg of 1,000 mg
1%
Iron:
0.23 mg of 18 mg
1%
Magnesium:
6 mg of 400 mg
2%
Phosphorus:
11 mg of 1,000 mg
1%
Potassium:
80 mg of 3,500 mg
2%
Sodium:
2 mg of 2,400 mg
0%
Zinc:
0.09 mg of 15 mg
1%
Copper:
0.056 mg of 2 mg
3%
Manganese:
0.267 mg of 2 mg
13%
Selenium:
0.1 µg of 70 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 mg
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 20 mg
7%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
14 mg of 60 mg
23%
Vitamin B1:
0.012 mg of 2 mg
1%
Vitamin B2:
0.02 mg of 2 mg
1%
Vitamin B3:
0.101 mg of 20 mg
1%
Vitamin B5:
0.295 mg of 10 mg
3%
Vitamin B6:
0.057 mg of 2 mg
3%
Folate, total:
1 µg of 400 µg
0%
Vitamin B12:
0 µg of 6 µg
0%
Vitamin K:
5 µg of 80 µg
6%
Folic acid (B9):
0 µg of 400 µg
0%
Vitamin chart - relative view
Vitamin C
14 µg
TOP 22%
Vitamin E
1.32 µg
TOP 43%
Vitamin A
63 µg
TOP 47%
Vitamin K
5 µg
TOP 56%
Vitamin B5
0.295 µg
TOP 74%
Vitamin B6
0.057 µg
TOP 76%
Vitamin B1
0.012 µg
TOP 91%
Vitamin B3
0.101 µg
TOP 91%
Vitamin B2
0.02 µg
TOP 92%
Folate, total
1 µg
TOP 93%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
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
Carbohyrates breakdown for Cranberry
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
Sugars:
4.27 g
Fiber:
3.6 g
All nutrients for Cranberry per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Protein | 1% | 90% | 0.46g |
6.1 times less than Broccoli 
|
| Fats | 0% | 91% | 0.13g |
256.2 times less than Cheese 
|
| Carbs | 4% | 45% | 11.97g |
2.4 times less than Rice 
|
| Calories | 2% | 89% | 46kcal |
Equal to Orange 
|
| Starch | 0% | 100% | 0g |
N/A 
|
| Fructose | 1% | 87% | 0.67g |
8.8 times less than Apple 
|
| Sugars | 5% | 50% | 4.27g |
2.1 times less than Coca-Cola 
|
| Fiber | 9% | 23% | 3.6g |
1.5 times more than Orange
|
| Calcium | 1% | 82% | 8mg |
15.6 times less than Milk 
|
| Iron | 1% | 88% | 0.23mg |
11.3 times less than Beef 
|
| Magnesium | 2% | 90% | 6mg |
23.3 times less than Kidney bean 
|
| Phosphorus | 2% | 92% | 11mg |
16.5 times less than Chicken meat 
|
| Potassium | 2% | 87% | 80mg |
1.8 times less than Cucumber 
|
| Sodium | 0% | 96% | 2mg |
245 times less than White Bread 
|
| Zinc | 1% | 91% | 0.09mg |
70.1 times less than Beef
|
| Copper | 0% | 77% | 0.06mg |
2.5 times less than Shiitake 
|
| Vitamin A | 1% | 47% | 63IU |
265.2 times less than Carrot 
|
| Vitamin E | 9% | 43% | 1.32mg |
1.1 times less than Kiwifruit 
|
| Vitamin D | 0% | 100% | 0µg |
N/A 
|
| Vitamin C | 16% | 22% | 14mg |
3.8 times less than Lemon 
|
| Vitamin B1 | 1% | 91% | 0.01mg |
22.2 times less than Pea 
|
| Vitamin B2 | 1% | 92% | 0.02mg |
6.5 times less than Avocado 
|
| Vitamin B3 | 1% | 91% | 0.1mg |
94.8 times less than Turkey meat 
|
| Vitamin B5 | 3% | 74% | 0.3mg |
3.8 times less than Sunflower seed 
|
| Vitamin B6 | 3% | 76% | 0.06mg |
2.1 times less than Oat 
|
| Folate, total | 0% | 93% | 1µg |
61 times less than Brussels sprout 
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A 
|
| Vitamin K | 6% | 56% | 5µg |
20.3 times less than Broccoli
|
| Folic acid (B9) | 0% | 100% | 0µg |
N/A 
|
| Tryptophan | 0% | 98% | 0mg |
101.7 times less than Chicken meat
|
| Threonine | 0% | 96% | 0.03mg |
25.7 times less than Beef
|
| Isoleucine | 0% | 95% | 0.03mg |
27.7 times less than Salmon 
|
| Leucine | 0% | 95% | 0.05mg |
45.9 times less than Tuna 
|
| Lysine | 0% | 96% | 0.04mg |
11.6 times less than Tofu 
|
| Methionine | 0% | 98% | 0mg |
32 times less than Quinoa 
|
| Phenylalanine | 0% | 95% | 0.04mg |
18.6 times less than Egg
|
| Valine | 0% | 95% | 0.05mg |
45.1 times less than Soybean 
|
| Histidine | 0% | 96% | 0.02mg |
41.6 times less than Turkey meat
|
| Cholesterol | 0% | 100% | 0mg |
N/A
|
| Trans Fat | 0% | 100% | 0g |
N/A 
|
| Saturated Fat | 0% | 94% | 0.01g |
736.9 times less than Beef
|
| Monounsaturated Fat | 0% | 90% | 0.02g |
544.4 times less than Avocado
|
| Polyunsaturated fat | 0% | 89% | 0.06g |
857.7 times less than Walnut 
|
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 seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.