How Many Calories in Cranberry Juice? Nutrition Facts & Macros
250 ml (1 glass) of unsweetened cranberry juice has 115 calories
Protein 1g · Carbs 30.5g · Fat 0.3g
Cranberry juice is a tart, vibrant ruby-red beverage pressed from Vaccinium macrocarpon berries native to North American bogs. Per 100 ml it provides 46 calories with 12.2 g carbs — nearly all from natural sugars — and virtually no fat or protein. Its standout nutrients are vitamin C (9.3 mg per 100 ml), vitamin E (1.2 mg), and vitamin K (5.1 mcg). Cranberries are uniquely rich in A-type proanthocyanidins (PACs), compounds extensively studied for urinary tract health. Native Americans used cranberries medicinally for centuries before European contact. Today, Massachusetts and Wisconsin produce over half the world's cranberry harvest. Unsweetened cranberry juice is intensely tart — most commercial blends add sweeteners, which significantly increases calorie content.
192 kJ · per 100g
Calorie Calculator: Cranberry Juice (Unsweetened)
250 g Cranberry Juice (Unsweetened) contains 115 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 ml | 46 kcal | 0.4g | 12.2g | 0.1g |
| 1 glass (250 ml) | 115 kcal | 1g | 30.5g | 0.3g |
| 1 small glass (150 ml) | 69 kcal | 0.6g | 18.3g | 0.2g |
| 1 shot (30 ml) | 14 kcal | 0.1g | 3.7g | 0g |
Snap a photo — AI counts the calories for you.
Cranberry Juice (Unsweetened) — Nutrition Facts
| Cranberry Juice (Unsweetened) | per 100g |
|---|---|
| Calories | 46 kcal |
| Protein | 0.39 g |
| Fat | 0.13 g |
| Carbs | 12.2 g |
| Fiber | 0.1 g |
| Sugar | 12.1 g |
| Sodium | 2 mg |
| Potassium | 77 mg |
| Magnesium | 6 mg |
| Phosphorus | 13 mg |
Source: USDA FoodData Central (FDC ID: 168117) · Data verified April 2026
Variations
Pure unsweetened cranberry juice
46 kcal per 100 ml. 100% cranberry juice with no added sugar — intensely tart and astringent. 12.2 g carbs, 0.39 g protein, 0.13 g fat. USDA 168117. Rich in A-type proanthocyanidins (PACs) for urinary tract health. Best diluted 50/50 with water or sparkling water. Most effective form for UTI prevention.
Cranberry juice cocktail (sweetened)
54 kcal per 100 ml. Contains 25–35% actual cranberry juice mixed with water and added sugars. 13.5 g carbs (13.3 g sugar), 0.1 g protein, 0.1 g fat. USDA 171662. Much sweeter and more palatable than pure cranberry juice. Less effective for UTI prevention due to lower PAC concentration. The most commonly sold form of cranberry juice worldwide.
Cranberry-apple juice blend
48 kcal per 100 ml. Popular blend that balances cranberry tartness with apple sweetness. Typically 30–50% cranberry, 50–70% apple juice. 12.0 g carbs, 0.1 g protein, 0.1 g fat. Lower PAC content than pure cranberry. A milder-tasting alternative for those who find pure cranberry too intense. Often available without added sugar.
Dried cranberry juice concentrate
~320 kcal per 100 g (reconstituted: ~46 kcal per 100 ml). Concentrated cranberry juice with water removed — typically 6:1 concentrate-to-water ratio. Very high PAC density per serving. Used in commercial juice production and dietary supplements. Reconstituted concentrate is nutritionally similar to fresh juice. Shelf-stable for 12–18 months. Most cost-effective form for regular consumption.
Dietary Perspectives
For Weight Loss
Cranberry juice can fit into a weight loss plan with careful portioning. At 46 kcal per 100 ml, it is comparable to orange juice (45 kcal) — not inherently high-calorie, but easy to overconsume as a liquid. A 250 ml glass adds 115 calories and 30.5 g sugar, which can spike blood glucose and stimulate appetite. The best approach for weight loss: dilute 50 ml of unsweetened cranberry juice in 200 ml water (23 kcal total) for a low-calorie flavored drink. Cranberry juice provides vitamin E (1.2 mg) and vitamin K (5.1 mcg) per 100 ml — nutrients often missing in calorie-restricted diets. Its proanthocyanidins may support gut microbiome diversity, which emerging research links to healthier body composition. Avoid sweetened cranberry cocktails — they add empty calories without proportional health benefits.
For Keto
Unsweetened cranberry juice is not keto-friendly. With 12.2 g carbs per 100 ml — nearly all from sugar (12.1 g) — even a small 150 ml glass delivers 18.3 g of carbs, consuming a large portion of a typical 20–50 g daily keto carb budget. A full 250 ml glass provides 30.5 g, potentially exceeding strict keto limits entirely. However, cranberry juice does offer vitamin E (1.2 mg per 100 ml) and vitamin K (5.1 mcg), which can be harder to get on keto. If you enjoy cranberry flavor, consider adding just 15–30 ml of pure juice to sparkling water — this adds only 2–4 g carbs while delivering some PAC antioxidants. Cranberry extract supplements (capsules) deliver the urinary tract benefits without any carb impact.
Frequently Asked Questions
How many calories are in cranberry juice?
100 ml of unsweetened cranberry juice contains 46 calories. A standard glass (250 ml) has approximately 115 calories, a small glass (150 ml) about 69 calories, and a shot (30 ml) just 14 calories. Nearly all the energy comes from carbohydrates (12.2 g per 100 ml), almost entirely natural sugars (12.1 g). Cranberry juice has negligible protein (0.39 g) and fat (0.13 g). Note that sweetened cranberry juice cocktails can contain 50–70 calories per 100 ml due to added sugars.
Is cranberry juice good for UTI prevention?
Cranberry juice contains A-type proanthocyanidins (PACs), which prevent E. coli bacteria from adhering to the urinary tract lining. Multiple clinical studies and a 2023 Cochrane review support that cranberry products can reduce recurrent UTIs, particularly in women. However, you would need to drink 250–500 ml of unsweetened juice daily for meaningful PAC intake. Sweetened cranberry cocktails are less effective because they contain less actual cranberry and more sugar. Cranberry supplements (capsules) may deliver PACs more efficiently without the sugar load.
Is cranberry juice keto-friendly?
Unsweetened cranberry juice is not keto-friendly. With 12.2 g carbs per 100 ml (nearly all sugar at 12.1 g), a single glass (250 ml) delivers 30.5 g of carbs — exceeding most daily keto limits in one serving. Even a small 100 ml portion takes up a significant portion of a 20–50 g daily carb budget. If you enjoy cranberry flavor on keto, consider adding a small splash (15–30 ml) to sparkling water, or use sugar-free cranberry extract drops.
Cranberry juice vs orange juice — what is the nutritional difference?
Per 100 ml, unsweetened cranberry juice (46 kcal, 12.2 g carbs) is very similar to fresh orange juice (45 kcal, 10.4 g carbs). Orange juice leads significantly in vitamin C (50 mg vs 9.3 mg) and folate (30 mcg vs 1 mcg). Cranberry juice offers more vitamin E (1.2 mg vs 0.04 mg) and vitamin K (5.1 mcg vs 0.1 mcg). The key difference is in phytochemicals: cranberries provide unique A-type proanthocyanidins for urinary health, while oranges deliver hesperidin for cardiovascular support. Both are high in natural sugar.
How much sugar does cranberry juice have?
Unsweetened cranberry juice contains 12.1 g of sugar per 100 ml — nearly all from natural fruit sugars (glucose and fructose). A 250 ml glass delivers about 30 g of sugar, comparable to the sugar in a can of soda. Sweetened cranberry cocktails can contain even more — up to 30 g per 100 ml. For lower sugar intake, consider diluting pure cranberry juice with water (50/50 ratio halves the sugar) or choosing cranberry supplements instead.
What vitamins are in cranberry juice?
Per 100 ml, unsweetened cranberry juice provides vitamin C (9.3 mg — 10% DV), vitamin E (1.2 mg — 8% DV), and vitamin K (5.1 mcg — 4% DV). It also contains small amounts of potassium (77 mg), calcium (8 mg), magnesium (6 mg), phosphorus (13 mg), and iron (0.25 mg). Cranberry juice is relatively rich in vitamin E compared to other fruit juices, which typically contain very little. The vitamin K content is also notable — few fruit juices provide meaningful amounts.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cranberry Juice (Unsweetened) | 46 | 0.39g | 12.2g | 0.13g |
| Orange Juice (Fresh) | 45 | 0.7g | 10.4g | 0.2g |
| Coconut Water | 19 | 0.72g | 3.71g | 0.2g |
| Cranberry | 46 | 0.46g | 11.97g | 0.13g |
| Lemon | 29 | 1.1g | 9.32g | 0.3g |
per 100g
Unsweetened cranberry juice delivers 46 kcal per 100 ml with 12.2 g carbs and virtually no protein or fat. It is calorically similar to orange juice (45 kcal) and apple juice (46 kcal), but lower than grape juice (60 kcal). Cranberry juice stands out for vitamin E (1.2 mg, 8% DV) and vitamin K (5.1 mcg) — unusually high for a fruit juice. Its unique A-type proanthocyanidins distinguish it from all other juices for urinary tract health benefits.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
