How Many Calories in Cranberries? Nutrition Facts & Macros
A cup of whole cranberries (100g) has 46 calories
Protein 0.5g · Carbs 12g · Fat 0.1g
Cranberries are one of the tartest berries — just 46 kcal per 100g with 3.6g of fiber, giving them 8.37g net carbs. That's moderate for keto, but a small 30g portion has only ~2.5g net carbs. What makes cranberries truly unique is their proanthocyanidins (PACs) — compounds linked to UTI prevention that no other berry matches. They're 87% water with very low sugar (4.27g) — one of the lowest-sugar fruits despite the tart taste suggesting otherwise. Here's everything you need to know about cranberry calories and macros, based on USDA data. Be careful: dried cranberries (Craisins) are a completely different food at 308 kcal with ~65g sugar!
192 kJ · per 100g · Water: 87.32 g
Calorie Calculator: Cranberries
100 g Cranberries contains 46 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup whole (100 g) | 46 kcal | 0.5g | 12g | 0.1g |
| 1 cup chopped (110 g) | 51 kcal | 0.5g | 13.2g | 0.1g |
| 100 grams | 46 kcal | 0.5g | 12g | 0.1g |
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Cranberries — Nutrition Facts
| Cranberries | per 100g |
|---|---|
| Calories | 46 kcal |
| Protein | 0.46 g |
| Fat | 0.13 g |
| Carbs | 11.97 g |
| Fiber | 3.6 g |
| Sugar | 4.27 g |
| Sodium | 2 mg |
| Potassium | 80 mg |
| Magnesium | 6 mg |
| Phosphorus | 11 mg |
| Vitamin C | 14 mg |
| Vitamin B6 | 0.057 mg |
| Folate | 1 mcg |
| Manganese | 0.267 mg |
| Water | 87.32 g |
Source: USDA FoodData Central (FDC ID: 171722) · Data verified April 2026
Variations
Fresh cranberries (raw)
46 kcal per 100g. Fresh raw cranberries — very tart, rarely eaten plain. Used in sauces, salads, and relishes. 87% water, only 4.27g sugar. Unique proanthocyanidins (PACs) for UTI prevention. Moderate for keto at 8.37g net carbs — small portions (30-50g) work well.
Dried cranberries (sweetened)
Approximately 308 kcal per 100g — nearly 7 times more calories than fresh! Sugar content jumps to ~65g per 100g (vs 4.27g fresh). This is the most common commercial form (Craisins). Absolutely NOT suitable for keto or low-carb diets. Nutritionally closer to candy than to fresh cranberries. If you need dried fruit convenience, look for unsweetened freeze-dried cranberries instead.
Cranberry sauce
Approximately 151 kcal per 100g — a traditional holiday condiment made with cranberries and sugar. High sugar content makes it NOT keto-friendly. Typically served in small portions (30-50g) alongside turkey or poultry. For a keto version, make your own with fresh cranberries and erythritol — same tart-sweet flavor without the sugar spike.
Dietary Perspectives
For Weight Loss
Very low calorie at 46 kcal per 100g. 87% water keeps you hydrated. Tart flavor means you naturally eat less — no risk of overeating. Avoid dried cranberries (308 kcal, 65g sugar!) — they're a completely different food. Add fresh cranberries to salads for color and tartness. Good fiber (3.6g) supports satiety.
For Athletic Performance
Vitamin C (14 mg per 100g) supports muscle recovery after exercise. Proanthocyanidins (PACs) have anti-inflammatory properties that may help with post-workout inflammation. Tart flavor is refreshing during hot-weather training. Mix with other berries for smoothies — cranberries add tartness while blueberries add sweetness. 87% water content helps with hydration around workouts.
For Keto
Moderate for keto — 8.37g net carbs per 100g. A small portion (30g) has ~2.5g net carbs, which is totally workable on keto. AVOID dried cranberries (Craisins) — 65g sugar per 100g, absolutely not keto! Fresh or frozen unsweetened only. Sweeten with erythritol for keto cranberry sauce — same tart-sweet flavor without the carbs. Compare: blackberries (4.31g) and raspberries (5.44g) are better keto berry choices per 100g, but cranberries in small portions work fine.
Frequently Asked Questions
How many calories are in cranberries?
A cup of whole cranberries (100g) contains 46 calories. A cup of chopped cranberries (110g) has about 51 calories. Cranberries are very low calorie — comparable to blackberries (43 kcal) and lower than blueberries (57 kcal) per 100g. But watch out for dried cranberries (Craisins) — they have 308 kcal per 100g, nearly 7 times more!
Are cranberries keto-friendly?
Fresh cranberries are moderate for keto — 8.37g net carbs per 100g (11.97g carbs minus 3.6g fiber). That's higher than blackberries (4.31g) and raspberries (5.44g), but a small portion of 30g has only ~2.5g net carbs, which is totally workable. Dried cranberries (Craisins) are absolutely NOT keto — about 65g sugar per 100g! Always use fresh or frozen unsweetened cranberries. Sweeten with erythritol or stevia for keto cranberry sauce.
Are cranberries good for UTI prevention?
Yes — cranberries contain unique proanthocyanidins (PACs) that prevent bacteria from adhering to urinary tract walls. Multiple studies support regular consumption for UTI prevention. The key is using unsweetened forms — fresh berries, frozen unsweetened, or unsweetened juice. Sweetened cranberry juice cocktails have too much sugar and far less PACs to be effective. The effect is preventive, not curative — see a doctor for active infections.
Fresh vs dried cranberries — what's the difference?
Nutritionally, they're completely different foods. Fresh: 46 kcal, 4.27g sugar per 100g. Dried (Craisins): 308 kcal, ~65g sugar per 100g — that's 6.7 times more calories and 15 times more sugar! Dried cranberries are essentially candy from a nutritional standpoint. Always choose fresh or frozen unsweetened for health benefits, weight management, and keto.
Why are cranberries so tart?
Cranberries have very low sugar (4.27g per 100g) combined with high organic acids — citric, malic, and quinic acid. This makes them one of the tartest fruits, rarely eaten raw without sweetening. For keto, sweeten with erythritol or stevia. For non-keto, a small amount of honey works. The tartness is actually a sign of their low sugar content — a nutritional advantage.
Cranberries vs blueberries — which is better?
Both are excellent but serve different purposes. Cranberries win on: fewer calories (46 vs 57 kcal), fewer net carbs (8.37 vs 12.09g), unique PACs for UTI prevention, and much lower sugar (4.27 vs 9.96g). Blueberries win on: sweeter taste (easier to eat), higher anthocyanin antioxidant research, more vitamin K, and more manganese. For keto and UTI health, choose cranberries. For taste and general antioxidants, choose blueberries.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cranberries | 46 | 0.46g | 11.97g | 0.13g |
| Blueberries | 57 | 0.74g | 14.49g | 0.33g |
| Raspberries | 52 | 1.2g | 11.94g | 0.65g |
| Strawberries | 32 | 0.67g | 7.68g | 0.3g |
| Blackberries | 43 | 1.39g | 9.61g | 0.49g |
per 100g
Per 100g, cranberries have 46 kcal with 8.37g net carbs — moderate among berries. Compare to blueberries: fewer calories (46 vs 57 kcal) and fewer net carbs (8.37 vs 12.09g). Blackberries are lower in net carbs (4.31g) and raspberries too (5.44g). Cranberries' unique advantage is proanthocyanidins (PACs) for UTI prevention — no other berry matches this.
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