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Cranberry Nutrition
the nutritional value of cranberries and full cranberry nutrition information...
Cranberries are well known for their ability to help prevent and treat urinary tract infections such as cystitis. Cranberry juice is a popular fruit juice drink for people who are concerned about such infections.
Cranberry nutrition contains a specific type of tannin which acts on bacteria and prevents it from sticking to the bladder walls and causing urinary tract infections.
Cranberry juice also helps to fight against kidney stones
by reducing the amount of ionized calcium in the urine by more than 50%.
Cranberries can also lower
cholesterol
levels, thereby protecting against heart disease.
The antioxidant levels of cranberries are extremely high when compared to other fruits. Antioxidants fight against free radicals which cause cell, nerve, and tissue damage and which can then cause life threatening diseases such as cancer.
Cranberry nutrition may also be superior when it comes to fighting cancer. This is due to special compounds called proanthocyanidins contained in cranberries. These may stop the spread of cancer cells, as well as stoping the growth of tumours.
Cranberries also contain a good amount of fibre which is needed to fight constipation and help in the prevention of colon cancer.
The cranberry fruit is a good source of vitamin C which helps protect our bodies' cells from free radical damage, thereby helping to protect us from life threatening diseases. Vitamin C also helps in the absorption of dietary iron.
One cup of cranberries contains around 46 calories.
THE FULL NUTRITIONAL VALUE OF CRANBERRIES:
Cranberries, rawRefuse: 2% (Stems and spoiled berries)
Scientific Name: Vaccinium macrocarpon
NDB No: 09078 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup, whole
-------
100g
| | Proximates
|
|
Water
|
g
|
87.13
|
|
Energy
|
kcal
|
46
|
|
Energy
|
kJ
|
194
|
|
Protein
|
g
|
0.39
|
|
Total lipid (fat)
|
g
|
0.13
|
|
Ash
|
g
|
0.15
|
|
Carbohydrate, by difference
|
g
|
12.20
|
|
Fiber, total dietary
|
g
|
4.6
|
|
Sugars, total
|
g
|
4.04
|
|
Sucrose
|
g
|
0.13
|
|
Glucose (dextrose)
|
g
|
3.28
|
|
Fructose
|
g
|
0.63
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
8
|
|
Iron, Fe
|
mg
|
0.25
|
|
Magnesium, Mg
|
mg
|
6
|
|
Phosphorus, P
|
mg
|
13
|
|
Potassium, K
|
mg
|
85
|
|
Sodium, Na
|
mg
|
2
|
|
Zinc, Zn
|
mg
|
0.10
|
|
Copper, Cu
|
mg
|
0.061
|
|
Manganese, Mn
|
mg
|
0.360
|
|
Selenium, Se
|
mcg
|
0.1
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
13.3
|
|
Thiamin
|
mg
|
0.012
|
|
Riboflavin
|
mg
|
0.020
|
|
Niacin
|
mg
|
0.101
|
|
Pantothenic acid
|
mg
|
0.295
|
|
Vitamin B-6
|
mg
|
0.057
|
|
Folate, total
|
mcg
|
1
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
1
|
|
Folate, DFE
|
mcg_DFE
|
1
|
|
Choline, total
|
mg
|
5.5
|
|
Betaine
|
mg
|
0.2
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
3
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
36
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
60
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
91
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.20
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.04
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
5.1
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.011
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.006
|
|
18:0
|
g
|
0.002
|
|
Fatty acids, total monounsaturated
|
g
|
0.018
|
|
16:1 undifferentiated
|
g
|
0.001
|
|
18:1 undifferentiated
|
g
|
0.018
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.055
|
|
18:2 undifferentiated
|
g
|
0.033
|
|
18:3 undifferentiated
|
g
|
0.022
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.003
|
|
Threonine
|
g
|
0.028
|
|
Isoleucine
|
g
|
0.033
|
|
Leucine
|
g
|
0.053
|
|
Lysine
|
g
|
0.039
|
|
Methionine
|
g
|
0.003
|
|
Cystine
|
g
|
0.003
|
|
Phenylalanine
|
g
|
0.036
|
|
Tyrosine
|
g
|
0.032
|
|
Valine
|
g
|
0.045
|
|
Arginine
|
g
|
0.056
|
|
Histidine
|
g
|
0.018
|
|
Alanine
|
g
|
0.049
|
|
Aspartic acid
|
g
|
0.188
|
|
Glutamic acid
|
g
|
0.146
|
|
Glycine
|
g
|
0.048
|
|
Proline
|
g
|
0.031
|
|
Serine
|
g
|
0.051
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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