Calories in Cranberries: Per 100 g, Per Serving & Nutrition Facts
How many calories in cranberries: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 50 g |
|---|---|---|
| Calories | 28 kcal | 14 kcal |
| Energy (kilojoules) | 117 kJ | 59 kJ |
| Protein | 0.5 g | 0.3 g |
| Fat | 0.2 g | 0.1 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 7 g | 3.5 g |
| incl. sugars | 3.7 g | 1.9 g |
| incl. fiber | 3.3 g | 1.7 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
28 kcal (117 kJ) per 100 g · P/F/C 0.5/0.2/7 g
Serving (handful, 50 g) — 14 kcal (59 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Are cranberries healthy?
Yes. On their nutrient profile, cranberries are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 28 kcal per 100 g, so a serving (handful, 50 g) is 14 kcal.
- Counts toward your fruit and vegetables: a 50 g serving is 13% of the 400 g a day the WHO advises.
A typical serving (handful, 50 g) has 14 kcal, 0.3 g protein, 0.1 g fat and 3.5 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 11%fat 10%carbs 79%
Cranberries calories by weight, 20–150 g
30 g of cranberries has 8.4 calories and 50 g has 14. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 5.6 | 0.1 / 0 / 1.4 | 0.7 |
| 30 g | 8.4 | 0.2 / 0.1 / 2.1 | 1 |
| 50 g — typical serving | 14 | 0.3 / 0.1 / 3.5 | 1.7 |
| 100 g | 28 | 0.5 / 0.2 / 7 | 3.3 |
| 150 g | 42 | 0.8 / 0.3 / 11 | 4.9 |
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Cranberries: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cranberries | 28 | 0.5 / 0.2 / 7 |
| Dried cranberries | 308 | 0.1 / 1.4 / 83 |
Cranberries: swaps and alternatives
No need to swap: cranberries already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 3.7 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 50 g, a typical serving of cranberries.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Cranberries | A | 14 | 0.3 | 1.7 |
| Lemon | A | 15 | 0.5 | 1.4 |
| Watermelon | A | 15 | 0.3 | 0.2 |
| Limes | A | 15 | 0.4 | 1.4 |
Cranberries vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cranberries | 28 | 0.5 / 0.2 / 7 |
| Strawberries | 32 | 0.7 / 0.3 / 7.7 |
| Melon | 34 | 0.8 / 0.2 / 8.4 |
| Cantaloupe | 34 | 0.8 / 0.2 / 8.8 |
| Blackberries | 36 | 1.4 / 0.5 / 11 |
| Honeydew Melon | 36 | 0.5 / 0.1 / 9.1 |
| Peaches | 39 | 0.9 / 0.3 / 10 |
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 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 3.5 g carbs.
What are the macros of cranberries?
Per 100 g: 0.5 g protein, 7 g carbs and 0.2 g fat. By calories that's about 11% protein, 79% carbs and 10% fat.
How much fiber is in cranberries?
100 g of cranberries has 3.3 g of fiber; a serving (handful, 50 g) has 1.7 g — 7% of the 25 g a day the WHO recommends.
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