Health Benefits of Cranberries

You’re certainly going to cry with joy when you learn all about the health benefits of cranberries! 

Despite their small sizes, cranberries are actually bursting with juicy sweetness. These tiny fruits are known for their bright red color and tarty flavor that will make you feel ultimately refreshed. 

Cranberries can be enjoyed fresh, but you can also dry or juice them for the best flavors. They are also popularly used to make bread, smoothies, juices, cakes, and salads

health benefits of cranberries
Cranberries may be small, but they can have a big positive impact on your health with their benefits.

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There are so many ways to use cranberries for your diet. These recipes will surely be good for your diet because of the health benefits you can get from these fruits. 

Life is definitely worth living with these cranberries! 

Nutrition Facts

Let’s take a look at how healthy cranberries are, starting with the nutrients that they have. These nutrients are an important part of why you should add these fruits to your diet.

These are the nutrition facts for one cup of cranberries, as found by the Food Data Central:

Water87.3 grams
Energy46 kcal
Protein0.46 grams
Carbohydrates12 grams
Fiber3.6 grams
Calcium8 milligrams
Iron0.23 milligrams
Phosphorus11 milligrams
Potassium80 milligrams
Sodium2 milligrams
Vitamin C14 milligrams
Choline5.5 milligrams
Vitamin A3 micrograms
Carotene38 micrograms
Lutein and zeaxanthin91 micrograms
Vitamin E1.32 milligrams
Vitamin K5 micrograms


Interestingly, cranberries are actually 90% water, most of which are made of carbohydrates and fiber. 100 grams of cranberries can be about 46 calories, which is great for low-calorie diets. 


One cup of cranberries contains about 12 grams of carbohydrates. Since they’re low in carbohydrates, you can also expect them to be keto-friendly. 


You can get about 3.6 grams of fiber from cranberries. Most of the fiber in these fruits is insoluble, such as pectin and cellulose. These fruits will surely be good for your gut and digestion.

There is no doubt that these nutrients can benefit you in many ways. Cranberries take your diet and your lifestyle to a whole new level of healthy living! 

Vitamins and Minerals

What more can you expect from cranberries? Well, they can provide plenty of vitamins and minerals that are good for your health. You will surely need these in your regular diet. 

  • Fiber
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Manganese
  • Copper
  • Sodium
  • Protein
  • Calcium
  • Potassium
  • Iron
  • Phosphorus
  • Choline
  • Carotene
  • Vitamin A
  • Lutein
  • Zeaxanthin
  • Magnesium
  • Zinc
  • Vitamin B6
  • Thiamine
  • Niacin

Once you have these vitamins and minerals in your diet, you will appreciate the effects of cranberries! 

Plant Compounds

Can cranberries be any better for you? Of course! These fruits have helpful plant compounds that offer more health benefits than you can imagine. 

  • Quercetin: It doesn’t just give cranberries their pigment, but it also helps improve your heart, prevent cancer, reduce swelling, and support healthy blood sugar levels. 
  • Ursolic acid: It is known to have powerful inflammatory effects that can help your body fight against many diseases and heal from health problems. 
  • Myricetin: You can definitely fight against different types of cancer with the myricetin from cranberries. It also has anti-diabetic and anti-obesity properties. 
  • Condensed tannins: These are polyphenols high in antioxidants that protect against cancer and other common health issues. 
  • Peonidin: is a kind of anthocyanidin known for its potent effects on cancer cells, especially breast cancer.

Think about how you can live a healthier and happier life with these plant compounds from cranberries! 

Health Benefits of Cranberries

In what ways can the health benefits of cranberries change your life? 

Helps treat UTIs

Urinary tract infection is a common health concern where bacteria infect the urinary tract. It causes a burning sensation when urinating, bloody urine, and pressure in the lower abdomen. 

According to Medical News Today, cranberries are some natural treatments against UTIs. These fruits prevent bacteria from attaching to your urinary tract walls. 

Protects the heart

If you want to live longer, then you will surely need to take better care of your heart. Luckily, cranberries are heart-healthy fruits that you add to your diet. 

The Clinic Nutrition Journal found that cranberries in meals and drinks can reduce the risk of heart problems and promote better cholesterol and blood pressure levels.

Prevents cancer

Cranberries contain many plant compounds that make them effective layers of protection against cancer. They have natural anticarcinogenic potential for different types of cancer. 

A study in MDPI shared that the antioxidants from cranberries can help kill and inhibit the growth of cancer cells. These fruits can even reduce inflammation for better protection. 

Improves oral health

Your smile will surely be as bright as these cranberries because of their beneficial effects on oral health. Despite their rich pigment, cranberries positively affect teeth and gums.

The European Journal of Oral Sciences mentioned that cranberries protect your mouth from bacteria. You won’t have to worry much about tooth decay or gum diseases.

Enhances vision

Did you know that berries, like cranberries, can work wonders for your eyes? They have antioxidants that can protect and improve your eye health. 

Eye Clinic London shared that these berries can keep your eyes moist and protect you from eye problems even in the long run. You will surely enjoy your 20/20 vision all the time! 

Reduces inflammation

With their anti-inflammatory potential, cranberries can protect you from various health problems. They even have antioxidants to fight against free radicals and bacteria. 

A study in the Journal of Nutrition found that cranberries are linked to lower inflammation to prevent triggering chronic illnesses. In fact, reduced inflammation can also boost your immunity. 

Promotes digestion

Getting yourself into a diet with fruits and vegetables surely puts you on a path to better digestion. Aside from getting the nutrients you need, you also improve how your body absorbs them.  

According to the Cleveland Clinic, cranberries promote the growth of good bacteria in the body. They are also good for the gut and weight loss journey. 

Fights against ulcer

An ulcer is a sore along the lining of your stomach or intestines. People with ulcers usually experience discomfort during meals, stomach pain, and bloating. 

Envolve Health mentioned that cranberries are some of the best fruits to consider when reducing the risk of getting ulcers. These fruits can also make the symptoms of ulcers more manageable. 

You’re not just getting the awesome flavors, but also the tremendous health benefits of cranberries. Experience how life-changing these fruits can be! 

Ripening Process

It is perfectly safe to eat unripe cranberries, but they have a less tangy flavor than ripe ones. Unripe cranberries also tend to have a white or lighter color. 

You can ripen cranberries just by keeping them at room temperature until they’re red or pink. Once ripe, store them in the fridge to keep them ripe for a longer time. 

When buying cranberries, these tips can surely be of help:

  • Go for plump and firm cranberries with light or dark red color. 
  • They should have a hollow sound when you drop them onto a surface.
  • Discard shriveled and moldy cranberries. 

Once ripe, you can already make many recipes from these fresh cranberries! 

Side Effects

You may find cranberries incredibly delicious, but you still need to eat these in moderation to prevent side effects. These are the signs you need to look out for when eating these fruits:

  • Stomachache – pain, and discomfort in the stomach
  • Diarrhea – irregular and abnormal bowel movements
  • Kidney stones – deposits of minerals in the kidneys
  • Frequent urination – a strong urge to pee often

Moreover, it is important to take caution in eating cranberries when you take certain medications, like amoxicillin, tizanidine, and flurbiprofen. Consult your doctor if you observe any other side effects. 

It is safe to eat about 100 grams of cranberries in a day. In addition to eating them fresh, you can also enjoy them in the form of juice or a smoothie for a refreshing feeling! 


With the health benefits of cranberries, you can say goodbye to your worries! 

Your life and future can be just as vibrant and bright as the colors of these cranberries. I’m sure you will also enjoy how sweet, tarty, and juicy they are – perfect for your cravings and diet. 

Whenever someone asks you about the health benefits of cranberries, remember these;

  • Helps treat UTIs
  • Protects the heart
  • Prevents cancer
  • Improves oral health
  • Enhances vision
  • Reduces inflammation
  • Promotes digestion
  • Fights against ulcers

Given the numerous ways you can enjoy cranberries, you won’t have difficulty adding these to your meals. Don’t forget to share these with your family and friends to get them hooked on cranberries too! 

Suggested Recipes

In what ways can you use cranberries for your diet? 

One of the simplest ways to enjoy them is to eat them raw and fresh. They’re also loaded with natural benefits that can improve your health immensely. 

Alternatively, you can turn these fruits into juices or smoothies for a revitalizing drink for you and your family. They can also taste amazing with other fruits in salads. 

You can even toss it into granola bars or trail mix for a sweet yet healthy snack. In fact, cranberries make some of the best fruits for baked goods and desserts. 

Frequently Asked Questions

What are the health benefits of cranberries?

Cranberries have many healthy benefits because they’re full of vitamins, minerals, and nutrients that can elevate your dishes and your health in different ways. 

Here’s a recap of the health benefits of cranberries you can look back on:

  • Helps treat UTIs
  • Protects the heart
  • Prevents cancer
  • Improves oral health
  • Enhances vision
  • Reduces inflammation
  • Promotes digestion
  • Fights against ulcers

Is it good to eat cranberries every day?

Yes, it is good and safe to eat cranberries every day as long as you limit your intake to about 100 grams. You should also enjoy cranberries with other fruits and vegetables for a balanced diet. 

What is the healthiest way to eat cranberries?

It depends on your preference and dietary needs. I love eating fresh and raw cranberries because I get to experience the natural and sweet flavor of these fruits.

You can also add them to juices, smoothies, sauces, baked goods, bread, snacks, and more! 

Are cranberries good for the kidneys?

Because of their high level of nutrients and antioxidants, cranberries can be superfoods when it comes to taking care of your kidneys. They can help your kidneys get rid of toxins and free radicals.

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