Food · Fruits and Fruit Juices
Cranberries nutrition facts
A typical portion of cranberries (1 cup, chopped; 110 g, raw (SR Legacy)) has 50 calories and less than 1g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 46 calories (raw) to 308 (dried, sweetened).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Cranberries, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.5g
- more than 10% of 8,218 USDA reference foods
- Calories per 100 g
- 46
- more than 13% of reference foods
- Sodium per 100 g
- 2mg
- more than 6% of reference foods
1 cup, chopped weighs 110 g in USDA's record for Cranberries, raw (FDC 171722).
Where the calories come from: 94% carbohydrate, 2% fat and 4% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 171722), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of cranberries USDA describes
Sweetened (Includes foods for… has the most calories per 100 g (308); the fewest: Raw (SR Legacy) (46)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cranberries, raw (SR Legacy)Same values: Cranberries, raw | 46 | 0.5 g | 0.1 g | 2 mg |
| Cranberry, low bush or lingenberry, raw (Alaska Native) | 55 | 0.4 g | 0.5 g | n/a |
| Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)Same values: Cranberries, dried | 308 | 0.2 g | 1.1 g | 5 mg |
| Cranberries, dried, sweetened | n/a | n/a | 5 mg |
Every nutrient in this record (103)
The portion is 1 cup, chopped (110 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.51 g | 0.46 g | 1% |
| Total lipid (fat) | 0.14 g | 0.13 g | 0% |
| Carbohydrate, by difference | 13.2 g | 12.0 g | 5% |
| Ash | 0.13 g | 0.12 g | |
| Energy | 50.6 kcal | 46.0 kcal | |
| Starch | 0 g | 0 g | |
| Sucrose | 0.18 g | 0.16 g | |
| Glucose | 3.78 g | 3.44 g | |
| Fructose | 0.74 g | 0.67 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 96.1 g | 87.3 g | |
| Total Sugars | 4.70 g | 4.27 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 3.96 g | 3.60 g | 14% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.0088 g | 0.0080 g | 0% |
| Fatty acids, total monounsaturated | 0.020 g | 0.018 g | |
| Fatty acids, total polyunsaturated | 0.060 g | 0.055 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 8.80 mg | 8.00 mg | 1% |
| Iron, Fe | 0.25 mg | 0.23 mg | 1% |
| Magnesium, Mg | 6.60 mg | 6.00 mg | 2% |
| Phosphorus, P | 12.1 mg | 11.0 mg | 1% |
| Potassium, K | 88.0 mg | 80.0 mg | 2% |
| Sodium, Na | 2.20 mg | 2.00 mg | 0% |
| Zinc, Zn | 0.099 mg | 0.090 mg | 1% |
| Copper, Cu | 0.062 mg | 0.056 mg | 7% |
| Manganese, Mn | 0.29 mg | 0.27 mg | 13% |
| Selenium, Se | 0.11 µg | 0.10 µg | 0% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 3.30 µg | 3.00 µg | 0% |
| Carotene, beta | 41.8 µg | 38.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.45 mg | 1.32 mg | 10% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 100 µg | 91.0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.044 mg | 0.040 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.32 mg | 0.29 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 15.4 mg | 14.0 mg | 17% |
| Thiamin | 0.013 mg | 0.012 mg | 1% |
| Riboflavin | 0.022 mg | 0.020 mg | 2% |
| Niacin | 0.11 mg | 0.10 mg | 1% |
| Pantothenic acid | 0.32 mg | 0.29 mg | |
| Vitamin B-6 | 0.063 mg | 0.057 mg | 4% |
| Folate, total | 1.10 µg | 1.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 6.05 mg | 5.50 mg | 1% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 5.50 µg | 5.00 µg | 5% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.10 µg | 1.00 µg | |
| Folate, DFE | 1.10 µg | 1.00 µg | 0% |
| Betaine | 0.22 mg | 0.20 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.0033 g | 0.0030 g | |
| Threonine | 0.031 g | 0.028 g | |
| Isoleucine | 0.036 g | 0.033 g | |
| Leucine | 0.058 g | 0.053 g | |
| Lysine | 0.043 g | 0.039 g | |
| Methionine | 0.0033 g | 0.0030 g | |
| Cystine | 0.0033 g | 0.0030 g | |
| Phenylalanine | 0.040 g | 0.036 g | |
| Tyrosine | 0.035 g | 0.032 g | |
| Valine | 0.050 g | 0.045 g | |
| Arginine | 0.062 g | 0.056 g | |
| Histidine | 0.020 g | 0.018 g | |
| Alanine | 0.054 g | 0.049 g | |
| Aspartic acid | 0.21 g | 0.19 g | |
| Glutamic acid | 0.16 g | 0.15 g | |
| Glycine | 0.053 g | 0.048 g | |
| Proline | 0.034 g | 0.031 g | |
| Serine | 0.056 g | 0.051 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.0066 g | 0.0060 g | |
| SFA 18:0 | 0.0022 g | 0.0020 g | |
| MUFA 18:1 | 0.020 g | 0.018 g | |
| PUFA 18:2 | 0.036 g | 0.033 g | |
| PUFA 18:3 | 0.024 g | 0.022 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0011 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171722: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cranberries?
50 in 1 cup, chopped (110 g) of raw (SR Legacy); 46 to 308 per 100 g across USDA's descriptions.
How much protein is in cranberries?
less than 1g in 1 cup, chopped; 0.5 g per 100 g.
How much sodium is in cranberries?
0mg in 1 cup, chopped; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov