Fruit · Berries

Cranberries

Health
ScoreA+

Cranberries are low-calorie berries rich in polyphenols and vitamin C, particularly valued for their proanthocyanidin content and potential urinary tract health benefits.

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Why Cranberries scores 95

Nutrient density29

Protein quality3

Fiber content10

Healthy fats5

Bioactive compounds15

Glycemic impact10

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin B6 24%Vitamin C 22%Manganese 16%Vitamin E 12%Copper 8.7%

Nutrition

per_100g

Calories

0.5g

Protein

12g

Carbs

0.1g

Fat

3.6g

Fiber

Health benefits

Supports urinary tract health and reduces recurrent UTI risk

strong evidence

A-type proanthocyanidins prevent uropathogenic E. coli from adhering to uroepithelial cells, reducing bacterial colonization in the urinary tract

Reduces systemic inflammation and oxidative stress

moderate evidence

High polyphenol content, particularly anthocyanins and proanthocyanidins, act as antioxidants that neutralize free radicals and suppress pro-inflammatory signaling pathways

Improves cardiovascular endothelial function

moderate evidence

Polyphenols enhance nitric oxide production and availability, improving vascular endothelial function and blood pressure regulation

Supports gut microbiota diversity and short-chain fatty acid production

moderate evidence

Fiber and undigested polyphenols serve as prebiotics, feeding beneficial bacteria that produce butyrate and other metabolites supporting gut barrier integrity

May reduce periodontal disease risk through oral antimicrobial activity

emerging evidence

Proanthocyanidins inhibit adhesion and biofilm formation of oral pathogens including Porphyromonas gingivalis

Pairs well with

·Pair with Greek yogurt because the protein enhances satiety and the probiotics synergize with cranberry's prebiotic fiber for gut health
·Pair with walnuts or ground flaxseed because omega-3 fatty acids potentiate the anti-inflammatory effects of cranberry polyphenols
·Pair with turmeric because both contain complementary polyphenols that work additively on inflammation and curcumin absorption may be enhanced by quercetin in cranberries
·Pair with vitamin K-rich greens (spinach, kale) because fat-soluble vitamin absorption is enhanced when cranberries are consumed with the healthy fats in leafy green preparations

Practical tips

·Best timing: Cranberries have no caffeine or stimulants and are gentle on digestion. They can be incorporated into breakfast with yogurt, midday smoothies, or evening snacks without interfering with sleep or energy patterns.
·Choose fresh or frozen unsweetened cranberries over dried or juice; dried varieties contain concentrated sugars (up to 50% by weight) that negate glycemic benefits
·Store fresh cranberries in the refrigerator for up to 4 weeks or freeze for 8+ months; freezing actually increases polyphenol bioavailability by breaking cell walls
·Blend or lightly cook cranberries to increase polyphenol extraction; raw cranberries have cell-bound compounds with lower bioavailability
·If using cranberry juice for UTI prevention, select unsweetened varieties and limit to 4 oz daily; sweetened versions add 20-30g sugar per serving