Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Cranberries |
|---|---|
Macronutrients | |
| Calorieskcal | 462% DV |
| Proteing | 0.461% DV |
| Total fatg | 0.130% DV |
| Carbohydrateg | 124% DV |
| Fibreg | 3.613% DV |
| Total sugarsg | 4.27 |
| Waterg | 87.3 |
Fats | |
| Saturated fatg | 0.00800% DV |
| Monounsaturated fatg | 0.018 |
| Polyunsaturated fatg | 0.055 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.033 |
Vitamins | |
| Vitamin Aµg | 30% DV |
| Vitamin Cmg | 1416% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 1.329% DV |
| Vitamin Kµg | 54% DV |
| Thiamin (B1)mg | 0.0121% DV |
| Riboflavin (B2)mg | 0.022% DV |
| Niacin (B3)mg | 0.1011% DV |
| Pantothenic acid (B5)mg | 0.2956% DV |
| Vitamin B6mg | 0.0573% DV |
| Folateµg | 10% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 5.51% DV |
Minerals | |
| Calciummg | 81% DV |
| Ironmg | 0.231% DV |
| Magnesiummg | 61% DV |
| Phosphorusmg | 111% DV |
| Potassiummg | 802% DV |
| Sodiummg | 20% DV |
| Zincmg | 0.091% DV |
| Coppermg | 0.0566% DV |
| Manganesemg | 0.26712% DV |
| Seleniumµg | 0.10% DV |
Other | |
| Beta-caroteneµg | 38 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 91 |
| Caffeinemg | 0 |
| Ashg | 0.12 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Cranberries |
|---|---|
| AnthocyaninsFlavonoid pigment | Notable |
| EllagitanninsHydrolysable tannin | Present |
| OxalatesOrganic acid salt | Notable |
| PolyphenolsPolyphenol (class) | Primary |
| QuercetinFlavonol | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Cranberries |
|---|---|
| Gut & Digestive Health | Yes |
| Heart Health | Yes |
| Kidney & Urinary Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.