Cranberries are a good source of certain vitamins and minerals, as well as several unique plant compounds that may help prevent UTIs, stomach cancer, and heart disease.
Cranberries are a member of the heather family and are related to blueberries, bilberries, and lingonberries. The most commonly grown species of cranberry is the North American cranberry (Vaccinium macrocarpon).
Cranberries are rich in various healthy vitamins and plant compounds, some of which may be effective at preventing urinary tract infections (UTIs).
Due to their very sharp and sour taste, cranberries are rarely eaten raw, though it’s safe to do so. They’re most often consumed as juice, which is often sweetened and blended with other fruit juices.
Other cranberry-based products include:
- sauces
- dried cranberries
- powders and extracts used in supplements
The nutritional content of 1 cup (100 grams) of raw, unsweetened cranberries
- Calories: 46 kcal
- Water: 87%
- Protein: 0.5 grams
- Carbs: 12 grams
- Sugar: 4.3 grams
- Fiber: 3.6 grams
- Fat: 0.13 grams
Carbs and fiber
Cranberries are mainly made up of fiber (soluble and insoluble) and carbohydrates, in the form of simple sugars, such as sucrose, glucose, and fructose.
The insoluble fiber includes pectin, cellulose, and hemicellulose, which pass through your gut almost intact. The soluble fiber in cranberries means that excessive consumption may cause digestive symptoms, such as diarrhea.
Cranberry juice, on the other hand, contains virtually no fiber and is usually diluted with other fruit juices. It also often contains added sugar.
Vitamins and minerals
Cranberries are a
- Vitamin C. Also known as ascorbic acid, vitamin C is one of the main antioxidants in cranberries. It is essential for the maintenance of your skin, muscles, and bones.
- Manganese. Found in most foods, manganese is essential for growth, metabolism, and as an antioxidant.
- Vitamin E. A class of essential fat-soluble antioxidants.
- Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting.
- Copper. A trace element, often low in the Western diet. Low copper intake may have negative effects on heart health.
Cranberries are very high in bioactive compounds and antioxidants, particularly flavonol polyphenols.
Some compounds present in cranberries
- Quercetin. The most abundant antioxidant polyphenol in cranberries. In fact, cranberries are among the main fruit sources of quercetin.
- Myricetin. A major antioxidant polyphenol in cranberries, myricetin, may have a number of beneficial health effects.
- Peonidin. Peonidin and cyanidin are responsible for the rich red color of cranberries and some of their health effects. Cranberries are among the richest dietary sources of peonidin.
- Ursolic acid. Concentrated in the skin of the fruit, ursolic acid is a triterpene compound. It’s an ingredient in many traditional herbal medicines and may have
anti-inflammatory effects . - A-type proanthocyanidins. Also called condensed tannins, these polyphenols may help protect against UTIs.
However, many of these compounds are concentrated in the skin of the fruit, so drinking only the juice may not give you all the benefits.
UTIs are among the most common types of bacterial infection, especially among women. They’re most often caused by the intestinal bacterium Escherichia coli (E. coli), which attaches itself to the inner surface of your bladder and urinary tract.
Cranberries are often consumed by individuals to
Cranberries contain unique phytonutrients known as A-type proanthocyanidins or condensed tannins. These
But clinical trials have not yet shown consistent evidence for this. Keep in mind, too, that the claims aren’t that cranberries treat infections, but that they may reduce your risk of getting UTIs in the first place.
If you suspect you have a UTI, talk with your healthcare professional. Antibiotics should be the primary course of treatment.
However, adding cranberries to your diet may be helpful as a precaution and to support your health through their general nutritional benefits.
Some in vitro studies indicate that extracts from cranberries can inhibit certain cancers, including breast, colon, prostate, and lung. This suggests a potential for cranberries to support an anticancer diet.
However, studies in humans have not yet shown these results, and more research needs to be done.
Still, adding cranberries to your diet can help support your overall health and may, in turn, reduce your risk of cancer.
A recent trial suggests that daily consumption of cranberries can improve the function of endothelial cells in healthy adults.
This may support heart health and reduce the risk of cardiovascular disease.
Though more research must be done, this trial shows promising results of the role of cranberries in maintaining a healthy heart.
Find cranberry-containing recipes to add to your diet:
Cranberries and cranberry products are usually safe for most people if consumed in moderation.
However, excessive consumption
Kidney stones
Kidney stones form when certain minerals in your urine reach high concentrations. They are often very painful. You can minimize your risk of kidney stones through your diet.
Most kidney stones are made of calcium oxalate, so excessive levels of oxalate in your urine is one of the main risk factors.
Cranberries — especially concentrated cranberry extracts — may contain high levels of oxalates. In most people, cranberries probably do not cause kidney stones to develop.
However, susceptibility to kidney stones varies among individuals, so if you are prone to them, it’s a good idea to limit your consumption of cranberries and other high-oxalate foods.
Cranberries are widely consumed dried, as a juice, or in supplements.
They’re a good source of a few vitamins and minerals, and exceptionally rich in several unique plant compounds that may benefit your health.
Some studies suggest a positive effect of cranberries on preventing UTIs, supporting heart health, and helping prevent some cancers.