Calories in Cranberries: Per 100 g, Per Serving & Nutrition Facts
28 kcal per 100 g · Nutri-Score A
Serving (handful, 50 g) — 14 kcal · P/F/C 0.5/0.2/3.7 g
sugar: low saturated fat: low salt: low fiber: medium
Fresh cranberries are very tart and low in sugar, so they're light on calories. Dried cranberries and cranberry juice cocktail are a different story — sugar is added.
How many calories in cranberries: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 50 g |
|---|---|---|
| Calories | 28 kcal | 14 kcal |
| Protein | 0.5 g | 0.3 g |
| Fat | 0.2 g | 0.1 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 3.7 g | 1.9 g |
| incl. sugars | 3.7 g | 1.9 g |
| Fiber | 3.3 g | 1.7 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 11%fat 10%carbs 79%
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Cranberries: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cranberries | 28 | 0.5 / 0.2 / 3.7 |
| Dried cranberries | 308 | 0.1 / 1.4 / 72 |
Cranberries: nutrition highlights
It's light: 28 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, cranberries gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (handful, 50 g) is 14 kcal — roughly 5 min of easy walking or 2 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Cranberries
There's no swap in our base that is clearly better at the same calories — cranberries is already one of the better choices in its category.
Cranberries vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cranberries | 28 | 0.5 / 0.2 / 3.7 |
| Lemon | 29 | 0.9 / 0.1 / 6.5 |
| Watermelon | 30 | 0.6 / 0.2 / 7 |
| Strawberries | 32 | 0.7 / 0.3 / 5.7 |
| Melon | 34 | 0.8 / 0.2 / 7.5 |
| Blackberries | 36 | 1.4 / 0.5 / 5.5 |
| Peaches | 39 | 0.9 / 0.3 / 8.5 |
FAQ
How many calories are in 100 g of cranberries?
100 g of cranberries has 28 calories, with 0.5 g protein, 0.2 g fat and 3.7 g carbohydrates (3.3 g fiber).
How many calories are in a serving of cranberries?
A serving (handful, 50 g) has 14 calories: 0.3 g protein, 0.1 g fat and 1.9 g carbs.
What are the macros of cranberries?
Per 100 g: 0.5 g protein, 3.7 g carbs and 0.2 g fat. By calories that's about 11% protein, 79% carbs and 10% fat.