Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

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)

45
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on January 01, 1970
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

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. http://www.glycemicindex.com/blog/2008/august08/ginews.aug.2008.pdf
  3. https://pubs.rsc.org/en/content/articlelanding/2017/fo/c7fo00900c#!divAbstract
  4. Glycemic Response and Type II Diabetes: Human
  5. https://pubmed.ncbi.nlm.nih.gov/19021808/
  6. Critical Reviews in Food Science and Nutrition
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: January 01, 1970

Important nutritional characteristics for Cranberry

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)
Insulin index ⓘ
N/A
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)
78% Vitamin C
77% Fiber
57% Vitamin E
55% Carbs
53% 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 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% 88%
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

0.008% 0.018% 0.055%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g

Carbohydrate type breakdown

0.16% 3.44% 0.67%
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

4.27% 3.6% 4.1%
Sugar: 4.27 g
Fiber: 3.6 g
Other: 4.1 g

All nutrients for Cranberry per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 49% 8.37g 6.5 times less than Chocolate Chocolate
Protein 1% 90% 0.46g 6.1 times less than Broccoli Broccoli
Fats 0% 91% 0.13g 256.2 times less than Cheese Cheese
Carbs 4% 45% 11.97g 2.4 times less than Rice Rice
Calories 2% 89% 46kcal Equal to Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 1% 87% 0.67g 8.8 times less than Apple Apple
Sugar N/A 50% 4.27g 2.1 times less than Coca-Cola Coca-Cola
Fiber 14% 23% 3.6g 1.5 times more than Orange Orange
Calcium 1% 82% 8mg 15.6 times less than Milk Milk
Iron 3% 88% 0.23mg 11.3 times less than Beef Beef
Magnesium 1% 90% 6mg 23.3 times less than Almond Almond
Phosphorus 2% 92% 11mg 16.5 times less than Chicken meat Chicken meat
Potassium 2% 87% 80mg 1.8 times less than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 1% 91% 0.09mg 70.1 times less than Beef Beef
Copper 6% 77% 0.06mg 2.5 times less than Shiitake Shiitake
Vitamin E 9% 43% 1.32mg 1.1 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 16% 22% 14mg 3.8 times less than Lemon Lemon
Vitamin B1 1% 91% 0.01mg 22.2 times less than Pea Pea
Vitamin B2 2% 92% 0.02mg 6.5 times less than Avocado Avocado
Vitamin B3 1% 91% 0.1mg 94.8 times less than Turkey meat Turkey meat
Vitamin B5 6% 74% 0.3mg 3.8 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 76% 0.06mg 2.1 times less than Oat Oat
Folate 0% 93% 1µg 61 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 4% 56% 5µg 20.3 times less than Broccoli Broccoli
Tryptophan 0% 98% 0mg 101.7 times less than Chicken meat Chicken meat
Threonine 0% 96% 0.03mg 25.7 times less than Beef Beef
Isoleucine 0% 95% 0.03mg 27.7 times less than Salmon Salmon
Leucine 0% 95% 0.05mg 45.9 times less than Tuna Tuna
Lysine 0% 96% 0.04mg 11.6 times less than Tofu Tofu
Methionine 0% 98% 0mg 32 times less than Quinoa Quinoa
Phenylalanine 0% 95% 0.04mg 18.6 times less than Egg Egg
Valine 0% 95% 0.05mg 45.1 times less than Soybean Soybean
Histidine 0% 96% 0.02mg 41.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 94% 0.01g 736.9 times less than Beef Beef
Monounsaturated Fat N/A 90% 0.02g 544.4 times less than Avocado Avocado
Polyunsaturated fat N/A 89% 0.06g 857.7 times less than Walnut Walnut

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

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.

  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.