1 serving (40 grams) contains 140 calories, 0.0 grams of protein, 0.0 grams of fat, and 33.0 grams of carbohydrates.
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Nutrition Information
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 49.4 mg | 2% | |
| Total Carbohydrates | 107.2 g | 38% | |
| Dietary Fiber | 9.8 g | 35% | |
| Sugars | 94.2 g | ||
| protein | 0 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 10.4 mg | 0% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 71.5 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dried cranberries
Dried cranberries are made by dehydrating fresh cranberries, a fruit native to North America. They are commonly used in various cuisines, including North American, Mediterranean, and health-focused dishes, either as a snack or added to salads, baked goods, or cereals. Nutritionally, dried cranberries are high in simple carbohydrates from natural sugars and provide small amounts of dietary fiber, vitamin C, and antioxidants like flavonoids. They are often sweetened during processing, which increases their calorie content. A 40-gram serving (approximately 1/4 cup) provides about 123 calories, 33 grams of carbohydrates, and 2 grams of fiber. However, they are generally low in fat and protein, making them a concentrated source of quick energy and specific nutrients.
Health Benefits
- Rich in antioxidants, such as flavonoids and polyphenols, which help reduce oxidative stress and support heart health.
- Contain vitamin C, which boosts immune function and supports skin health.
- Provide dietary fiber that aids in digestion and supports gut health when consumed in moderation.
Dietary Considerations
Selection and Storage
Store dried cranberries in an airtight container in a cool, dry place for up to 6 months. Refrigeration can extend freshness if stored for longer.
Common Questions About Dried cranberries Nutrition
Are dried cranberries high in calories and sugar?
Dried cranberries are relatively high in both calories and sugar due to the drying process and added sweeteners. A standard 1/4 cup serving contains approximately 123 calories and 25-30 grams of sugar. Unsweetened versions have less sugar but may still contain naturally occurring fruit sugars.
Can I eat dried cranberries on a keto or low-carb diet?
Dried cranberries are typically not suitable for a keto or strict low-carb diet because of their high sugar content, with 33-36 grams of carbohydrates per 1/4 cup serving (most of which is sugar). Opt for unsweetened or keto-specific versions if necessary, but always check the nutritional label.
What are the health benefits of dried cranberries?
Dried cranberries are a good source of antioxidants, particularly polyphenols, which may support heart health and reduce inflammation. They also contain small amounts of Vitamin C and dietary fiber. However, their high sugar content may outweigh these benefits if consumed in excess.
What is a healthy portion size for dried cranberries?
A healthy portion size for dried cranberries is typically 1/4 cup, which provides around 123 calories. To balance sugar intake, pair them with nuts, seeds, or plain yogurt for added protein and fats. Avoid overeating since dried fruits are calorie-dense and may contribute to excess sugar consumption.
How do dried cranberries compare to fresh cranberries?
Dried cranberries are more calorie-dense and have significantly higher sugar content than fresh cranberries due to the sweetening and drying process. Fresh cranberries are lower in sugar with only about 4 grams per cup, while dried versions can contain 25-30 grams per 1/4 cup. However, dried cranberries are more convenient for snacking and baking.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Dried cranberries DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Supplements Fact Sheet: Vitamin CNational Institutes of Health Office of Dietary SupplementsExplains the role of vitamin C commonly found in cranberries in supporting immune health and antioxidant activity.
- Cranberries and their bioactive components in health promotionAmerican Journal of Clinical NutritionReviews scientific evidence on cranberries' health benefits, including their antioxidant and anti-inflammatory properties.
- Dietary Guidelines for Americans 2020-2025: FruitsU.S. Department of Health and Human ServicesHighlights the importance of incorporating fruits like cranberries into a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
