Nutrition and Health Benefits of Fresh Cranberries
Fresh cranberries may be small but do provide a range of vitamins and minerals and are packed with powerful plant compounds that make them a true superfruit.
Nutrition at a Glance
A cup of fresh cranberries (100 g) has only 46 calories, yet it delivers:
• 3.6 g of dietary fibre – good for digestion and satiety.
• 14 mg of vitamin C – to support immunity and skin health.
• A range of vitamins & minerals – to support overall wellbeing [1].
| Nutrient | Amount | Nutrient | Amount |
| Energy | 46 kcal | Vitamin K | 5 mcg |
| Carbohydrates | 12 g | Vitamin A (retinol) | 3 mcg |
| Sugars | 4.3 g | Vitamin A, IU | 63 IU |
| Dietary Fiber | 3.6 g | Calcium | 8 mg |
| Fat | 0.1 g | Iron | 0.23 mg |
| Protein | 0.5 g | Magnesium | 6 mg |
| Thiamine (B1) | 0.012 mg | Manganese | 0.27 mg |
| Riboflavin (B2) | 0.02 mg | Phosphorus | 11 mg |
| Niacin (B3) | 0.101 mg | Potassium | 80 mg |
| Pantothenic acid (B5) | 0.295 mg | Sodium | 2 mg |
| Pyridoxine (B6) | 0.057 mg | Zinc | 0.09 mg |
| Folate (B9) | 1 mcg | Copper | 0.06 mg |
| Vitamin C | 14 mg | Selenium | 0.1 mcg |
| Vitamin E | 1.3 mg |
The Real Stars: Cranberry Polyphenols
Beyond vitamins and minerals, cranberries are especially valued for their polyphenols – natural plant compounds with antioxidant, anti-inflammatory, and antimicrobial effects. These compounds help protect your body’s cells and support long-term health [2].
The main types of polyphenols in cranberries are:
• Flavan-3-ols and Proanthocyanidins (PACs): 40–50%: Key for urinary tract health.
• Anthocyanins: 8–24%: Pigments responsible for cranberries’ vibrant red color.
• Flavonols: 20–30% and Phenolic acids: 5–12%: Associated with heart and blood vessel support [3].
A cup (100 g) of fresh cranberry provides approximately 7 – 33 mg of flavan-3-ols, 133 – 367 mg of proanthocyanidins, 13 – 171 mg of anthocyanins, 20 – 40 mg of flavonols, 503-602 mg hydroxybenzoic acid (phenolic acid) and 73 – 82 mg hydroxy cinnamic acid (phenolic acid) [4].
It’s worth noting that bioactive compound levels are highest in fully mature cranberries, making ripe fruits an excellent source of antioxidants and active compounds [3].
Why This Matters for Your Health
Cranberry polyphenols act like a defense system for your body. They may protect cells from damage caused by oxidative stress. They may also help calm inflammation, which plays a role in many chronic diseases. In addition, they may also exhibit antimicrobial effects, including helping to prevent bacteria from sticking to the urinary tract.
Together, these benefits support urinary tract health, heart health, digestive wellness, and even oral health [4]. Including fresh cranberries in your diet can be a simple, natural way to boost overall wellbeing.
Disclaimer
Information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional for medical advice.
References
- United States Department of Agriculture. Food Data Central. Cranberries, Raw. FDC ID:2709279.
Food Code:63207010. Available online: https://fdc.nal.usda.gov/food-details/2709279/nutrients (accessed 20 September 2025). - Nemzer BV, Al-Taher F, Yashin A, Revelsky I, Yashin Y. Cranberry: Chemical Composition, Antioxidant Activity and Impact on Human Health: Overview. Molecules. 2022 Feb 23;27(5):1503. doi: 10.3390/molecules27051503. PMID: 35268605; PMCID: PMC8911768.
- Oszmia ´nski, J.; Lachowicz, S.; Gorzelany, J.; Matlok, N. The effect of different maturity stages on phytochemical composition and antioxidant capacity of cranberry cultivars. Eur. Food Res. Technol. 2018, 244, 705–719. [CrossRef].
- Blumberg, J.B.; Camesano, T.A.; Cassidy, A.; Kris-Etherton, P.; Howell, A.; Manach, C.; Ostertag, L.M.; Sies, H.; Skulas-Ray, A.; Vita, J.A. Cranberries and their bioactive constituents in human health. Adv. Nutr. 2013, 4, 618–632. [CrossRef].