How Many Calories in Cranberries? Nutrition Facts & Macros
One cup of whole cranberries (100g) has 46 calories
Protein 0.5g · Carbs 12g · Fat 0.1g
Cranberries are tart, vibrant berries best known for their role in juices and sauces, but fresh cranberries are a surprisingly low-calorie, fiber-rich fruit. Whether you are tracking calories for weight loss, wondering if cranberries fit a keto diet, or comparing them to other berries, here are the exact nutrition facts based on USDA data. Raw cranberries are about 87% water, making them a hydrating and refreshing choice.
192 kJ · per 100g · Water: 87.32 g
Calorie Calculator: Cranberry
100 g Cranberry contains 46 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup whole (100g) | 46 kcal | 0.5g | 12g | 0.1g |
| 1 cup chopped (110g) | 51 kcal | 0.5g | 13.2g | 0.1g |
| 1 handful (30g) | 14 kcal | 0.1g | 3.6g | 0g |
| 100 grams | 46 kcal | 0.5g | 12g | 0.1g |
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Cranberry — Nutrition Facts
| Cranberry | 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 | 0 mcg |
| Manganese | 0 mg |
| Water | 87.32 g |
Source: USDA FoodData Central (FDC ID: 171722) · Data verified April 2026
Variations
Fresh cranberries (raw)
46 calories per 100g. Very tart when eaten raw — most people add sweetener. Peak season September–November. High in fiber (3.6g) and vitamin C (14 mg). Best for cooking, baking, and homemade sauces without added sugar.
Dried cranberries (sweetened)
About 308 calories per 100g — nearly 7x more calorie-dense than fresh. Typically contains ~65g sugar per 100g due to added sweeteners. Very high in carbs (~82g per 100g). Not suitable for keto or low-carb diets. Use sparingly as a topping — a 30g portion has 92 calories.
Cranberry juice (unsweetened)
About 46 calories per 100ml for unsweetened juice. Mostly sugar water with less fiber than whole fruit. Commercial cranberry cocktails can contain 45–60g sugar per 240ml. Unsweetened juice retains some vitamin C and PACs but lacks the fiber of whole cranberries (0g vs 3.6g). For health benefits, whole cranberries are far superior.
Lingonberry (European cousin)
About 50 calories per 100g — very similar to cranberries nutritionally. Lingonberries are the European cousin, popular in Scandinavia as a side dish (with meatballs, pancakes) and as jam. Slightly sweeter than cranberries but still tart. Rich in vitamins A and C, manganese, and antioxidants. Not in USDA database; values are approximate.
Dietary Perspectives
For Weight Loss
At just 46 kcal per 100 g, cranberries are one of the lowest-calorie berries. They contain 3.6 g of fiber and 87.3% water, making them highly satiating. Sugar is only 4.27 g per 100 g with low glycemic impact. Their natural tartness discourages overeating. Avoid dried cranberries (308 kcal per 100 g) and sweetened cranberry juice — stick to fresh or frozen unsweetened for weight loss.
For Keto
Fresh cranberries are moderately keto-friendly with 8.4 g net carbs per 100 g (11.97 g total carbohydrates minus 3.6 g fiber). A small 50 g serving has just 4.2 g net carbs, fitting comfortably within strict keto limits. Better than blueberries (12.1 g net carbs) but not as keto-friendly as raspberries (5.4 g). WARNING: dried cranberries (~75 g net carbs per 100 g) are absolutely NOT keto. Cranberry juice is also too high in sugar. Stick to fresh or frozen unsweetened only.
Frequently Asked Questions
How many calories are in cranberries?
One cup of whole raw cranberries (100g) contains 46 calories. A cup of chopped cranberries (110g) has about 51 calories. A small handful (30g) is just 14 calories. Cranberries are one of the lowest-calorie berries, lower than blueberries (57 kcal per 100g) and raspberries (52 kcal per 100g).
How much vitamin C is in cranberries?
Raw cranberries provide 14 mg of vitamin C per 100g, which is about 16% of the daily recommended intake. This is higher than blueberries (9.7 mg) but lower than strawberries (58.8 mg). Vitamin C supports immune function and acts as an antioxidant. Cranberries also contain proanthocyanidins (PACs), unique compounds linked to urinary tract health.
Cranberry vs blueberry — what is the nutritional difference?
Cranberries are lower in calories (46 vs 57 kcal per 100g), lower in sugar (4.27g vs 9.96g), and higher in fiber (3.6g vs 2.4g). Blueberries are sweeter and higher in antioxidants (anthocyanins). Cranberries have more vitamin C (14 mg vs 9.7 mg). For weight loss and keto, cranberries have the edge with only 8.4g net carbs vs 12.1g for blueberries.
Are cranberries good for weight loss?
Cranberries are excellent for weight loss. At just 46 calories per 100g with 3.6g of fiber and 87% water content, they are very filling for few calories. Their tartness naturally limits overconsumption. However, avoid cranberry juice cocktails (added sugar) and dried cranberries (308 kcal per 100g). Stick to fresh or frozen unsweetened cranberries.
How many carbs are in cranberries?
Raw cranberries contain 11.97g of total carbohydrates per 100g, with 3.6g of fiber and 4.27g of sugar. Net carbs are about 8.4g per 100g. A cup of whole cranberries (100g) has 8.4g net carbs. This is lower than blueberries (12.1g net carbs) but higher than strawberries (5.7g net carbs).
Are dried cranberries healthier than fresh?
No. Dried cranberries (often sold as Craisins) contain about 308 calories per 100g versus 46 for fresh, and have around 65g of sugar per 100g due to added sweeteners. Fresh cranberries have 87% water and 3.6g fiber, while dried versions lose much of their water and vitamin C. For health benefits, always choose fresh or frozen unsweetened cranberries.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cranberry | 46 | 0.46g | 11.97g | 0.13g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Raspberry | 52 | 1.2g | 11.94g | 0.65g |
| Cherry | 63 | 1.06g | 16.01g | 0.2g |
per 100g
Per 100g, cranberries have just 46 kcal — lower than blueberries (57 kcal), raspberries (52 kcal), and cherries (63 kcal). They stand out for their high fiber (3.6g), low sugar (4.27g), and unique proanthocyanidin content among berries.
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