Cranberries nutrition facts

Cranberries (1 cup, chopped, 110 g) has 51 calories, 0.5 g protein, 4 g fiber, 0.1 g fat. It is a good source of vitamin C and fiber.

Vitamin C 17% DV Fiber 14% DV Manganese 13% DV Vitamin E 9.7% DV Copper 6.8% DV

#5 of 46 fruits for vitamin E #17 of 38 fruits for lutein + zeaxanthin #16 of 50 fruits for fiber #26 of 50 fruits for vitamin C #16 of 41 fruits for vitamin K #31 of 42 fruits for beta-carotene

Nutrition Facts

Serving size1 cup, chopped (110 g)

Calories51

Total Fat 0.1g0.2%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 13.2g4.8%

Dietary Fiber 4g14%

Total Sugars 4.7g

Protein 0.5g1%

Vitamin D 0µg0%

Calcium 9mg0.7%

Iron 0.3mg1.4%

Potassium 88mg1.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 4%
■ Fat 2%
■ Carbohydrate 94%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.1

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 24 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in cranberries

Nutrient	Per 1 cup, chopped	% Daily Value
Macronutrients
Calories	51 kcal	2.5%
Protein	0.5 g	1%
Total fat	0.1 g	0.2%
Carbohydrate	13.2 g	4.8%
Fiber	4 g	14%
Sugars	4.7 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	15.4 mg	17%
Thiamin (B1)	0.01 mg	1.1%
Riboflavin (B2)	0.02 mg	1.7%
Niacin (B3)	0.1 mg	0.7%
Pantothenic acid (B5)	0.32 mg	6.5%
Vitamin B6	0.06 mg	3.7%
Folate (DFE)	1 µg	0.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.4%
Vitamin E	1.45 mg	9.7%
Vitamin D	0 µg	0%
Vitamin K	5.5 µg	4.6%
Choline	6 mg	1.1%
Minerals
Sodium	2 mg	0.1%
Calcium	9 mg	0.7%
Iron	0.3 mg	1.4%
Magnesium	7 mg	1.6%
Phosphorus	12 mg	1%
Potassium	88 mg	1.9%
Zinc	0.1 mg	0.9%
Copper	0.06 mg	6.8%
Manganese	0.29 mg	13%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	42 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	100 µg	no DV
Other
Caffeine	0 mg	no DV
Water	96 g	no DV
Amino acids
Tryptophan	0.003 g	no DV
Threonine	0.031 g	no DV
Isoleucine	0.036 g	no DV
Leucine	0.058 g	no DV
Lysine	0.043 g	no DV
Methionine	0.003 g	no DV
Phenylalanine	0.04 g	no DV
Valine	0.05 g	no DV
Histidine	0.02 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	46 kcal	2.3%
Protein	0.5 g	0.9%
Total fat	0.1 g	0.2%
Carbohydrate	12 g	4.4%
Fiber	3.6 g	13%
Sugars	4.3 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	14 mg	16%
Thiamin (B1)	0.01 mg	1%
Riboflavin (B2)	0.02 mg	1.5%
Niacin (B3)	0.1 mg	0.6%
Pantothenic acid (B5)	0.29 mg	5.9%
Vitamin B6	0.06 mg	3.4%
Folate (DFE)	1 µg	0.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.3%
Vitamin E	1.32 mg	8.8%
Vitamin D	0 µg	0%
Vitamin K	5 µg	4.2%
Choline	6 mg	1%
Minerals
Sodium	2 mg	0.1%
Calcium	8 mg	0.6%
Iron	0.2 mg	1.3%
Magnesium	6 mg	1.4%
Phosphorus	11 mg	0.9%
Potassium	80 mg	1.7%
Zinc	0.1 mg	0.8%
Copper	0.06 mg	6.2%
Manganese	0.27 mg	12%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	38 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	91 µg	no DV
Other
Caffeine	0 mg	no DV
Water	87 g	no DV
Amino acids
Tryptophan	0.003 g	no DV
Threonine	0.028 g	no DV
Isoleucine	0.033 g	no DV
Leucine	0.053 g	no DV
Lysine	0.039 g	no DV
Methionine	0.003 g	no DV
Phenylalanine	0.036 g	no DV
Valine	0.045 g	no DV
Histidine	0.018 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	13 kcal	0.7%
Protein	0.1 g	0.3%
Total fat	0 g	0%
Carbohydrate	3.4 g	1.2%
Fiber	1 g	3.6%
Sugars	1.2 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	4 mg	4.4%
Thiamin (B1)	0 mg	0.3%
Riboflavin (B2)	0.01 mg	0.4%
Niacin (B3)	0 mg	0.2%
Pantothenic acid (B5)	0.08 mg	1.7%
Vitamin B6	0.02 mg	1%
Folate (DFE)	0 µg	0.1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.37 mg	2.5%
Vitamin D	0 µg	0%
Vitamin K	1.4 µg	1.2%
Choline	2 mg	0.3%
Minerals
Sodium	1 mg	0%
Calcium	2 mg	0.2%
Iron	0.1 mg	0.4%
Magnesium	2 mg	0.4%
Phosphorus	3 mg	0.2%
Potassium	23 mg	0.5%
Zinc	0 mg	0.2%
Copper	0.02 mg	1.8%
Manganese	0.08 mg	3.3%
Selenium	0 µg	0.1%
Carotenoids
Beta-carotene	11 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	26 µg	no DV
Other
Caffeine	0 mg	no DV
Water	25 g	no DV
Amino acids
Tryptophan	0.001 g	no DV
Threonine	0.008 g	no DV
Isoleucine	0.009 g	no DV
Leucine	0.015 g	no DV
Lysine	0.011 g	no DV
Methionine	0.001 g	no DV
Phenylalanine	0.01 g	no DV
Valine	0.013 g	no DV
Histidine	0.005 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171722 ("Cranberries, raw").

Frequently asked questions

How many calories are in cranberries?

Cranberries has 51 calories per 1 cup, chopped (110 g), or 46 calories per 100 g, according to USDA FoodData Central.

How much protein is in cranberries?

0.5 g of protein per 1 cup, chopped, which is 1% of the 50 g Daily Value.

What is cranberries rich in?

Per serving, cranberries is richest in Vitamin C at 17% of the Daily Value, Fiber (14%), Manganese (13%), Vitamin E (9.7%).

Is cranberries healthy?

By nutrient density, cranberries scores 76 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.