What you’ll learn:
- Cranberry products without a lot of added sugar can be a healthy addition to a balanced diet.
- Cranberries are rich in polyphenols and antioxidants, which support heart health benefits.
- Research on cranberries and UTIs is mixed, with some studies hinting at benefits while others remain less convinced.
Cranberries add a burst of tangy flavor to a variety of recipes—and the holidays wouldn’t be complete without them. These berries have also earned a reputation as a nutritional powerhouse with potential links to heart health and weight management. They are also often used to prevent urinary tract infections (UTIs), but the results of the studies are mixed. So what does the science actually say? Are cranberries healthy?
At Noom, we believe in empowering you with informed food choices, making it easier for you to navigate your health journey with confidence. We’re here to help you separate the facts from the myths surrounding cranberries. Let’s explore the real potential benefits of including these ruby-red fruits in your day. Plus, we’ll give you some ideas for using them beyond the dried form tossed in a salad and a saucy topping for the holiday turkey.
Are cranberries healthy?
While all berries are nutrient-dense, cranberries have some unique benefits that make them shine. Here’s a look at what 100 grams of these vibrant berries (about one cup) bring to the table:
- They’re mostly water: Cranberries are 87% water, making them refreshing, low caloric density, and satiating. They have just 46 calories per serving! This high water content also makes them perfect for smoothies because they blend well with other fruits and add depth. If you haven’t tried adding them to yours, we think you’ll be pleasantly surprised at the complex flavor they can add.
- They’ve got lots of fiber: With 3.6 grams of fiber per cup, which is nearly 13% of your daily needs, whole cranberries support digestive health and help keep you feeling satisfied.
- They’re rich in vitamins:
- Vitamin C: One serving (about one cup) of fresh cranberries provides around 22% of the recommended dietary allowance* of (RDA) of vitamin C. Vitamin C supports your immune system and skin and is crucial for collagen production, which keeps skin looking healthy and resilient.
- Vitamin E: A one-cup serving of fresh cranberries provides about 10% of the RDA of vitamin E, another antioxidant that supports cellular health and helps protect skin from damage.
- Vitamin K: A serving of fresh cranberries can provide about 5% of the daily recommended value of vitamin K. Vitamin K contributes to bone health and wound healing.
- They’re rich in antioxidants: Cranberries are especially rich in polyphenols and proanthocyanidins, unique antioxidants that have anti-inflammatory properties and may support urinary tract health.
- They’ve got beneficial minerals:
- Manganese: A serving of fresh cranberries provides approximately 20% of the RDA of manganese. Manganese supports metabolism and bone health, playing a role in enzyme function that keeps the body running smoothly.
- Potassium: A one-cup serving of fresh cranberries provides about 4% of the RDA for potassium. While cranberries are not extremely high in potassium compared to other fruits like bananas, which provide 12-15% of the RDA, they still offer a small contribution to your daily intake. Potassium helps regulate heart health and maintain fluid balance, supporting both nerve and muscle function.
It’s important to note that while the above is true for fresh cranberries, the nutritional values differ for dried cranberries. Because the drying process involves heat, the amounts of heat-sensitive nutrients like vitamin C will be reduced in dried cranberries. Dried cranberries are also lower in fiber and don’t provide aren’t as filling as fresh cranberries due to the reduced amount of water. Be sure to pay attention to nutritional labels to get an accurate picture of how much of these nutrients you can expect to find in your dried or fresh cranberries.
*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients that are needed to meet the requirements of nearly all healthy people in a specific group.
Can cranberries help with weight loss?
Cranberries are naturally low-calorie and nutrient-packed, but when it comes to weight loss, there are a few things to keep in mind. Although they’re high in acidity and extremely tart, fresh cranberries still contain a small amount of natural sugar—4.27 grams per cup. Most people don’t just pop a few cranberries in their mouths or throw them as is on top of yogurt. While they are safe to eat this way, most people don’t really want to. Instead, cranberries are traditionally consumed as juice, dried in a salad, cooked into a sauce, tossed into baked goods, or blended into a smoothie.
Here’s how to find the healthiest version of cranberry products:
- Juice: Most store-bought cranberry juices come with added sugars to offset that natural tartness. An 8-ounce glass of the typical cranberry juice cocktail you find in most grocery stores can have as much as 30 grams of sugar. Some also have sweeter juices blended in. Choosing unsweetened cranberry juice is a great way to enjoy its flavor without the extra sugar. If needed, you can sweeten it yourself to control the amount. Keep in mind that eating whole fruit is generally better for people looking to lose weight, but a small amount of juice is fine in moderation. Tip: Mix half and half with unsweetened seltzer or water and a squeeze of lime for a refreshing, non-alcoholic cocktail.
- Dried cranberries: Look for dried cranberries without added sugar or preservatives. Many brands offer “no sugar added” versions, which are the healthiest. Be sure to check the ingredient list for natural sweeteners like fruit juice concentrates instead of refined sugar.
- Cranberry sauce: Choose cranberry sauce made with whole cranberries and low or no added sugar. You can also make homemade cranberry sauce using fresh cranberries, a natural sweetener like honey or stevia, and minimal added ingredients for a healthier alternative.
- Baked goods: When buying cranberry-based baked goods, the healthiest options are those made with whole grains, minimal added sugar, and healthy fats like those from nuts or seeds. Look for options made with natural sweeteners and whole cranberries instead of dried versions with added sugars. Avoid items with a lot of added sugars, preservatives, hydrogenated oils, and artificial colors or flavors.
- Smoothies: Choose smoothies made with fresh or frozen cranberries, avoiding versions with added sugar or syrups. You can also make your own smoothies with unsweetened cranberry juice, fresh cranberries, and other fruits, such as berries, for added flavor and sweetness.
Healthy cranberry recipes to try
Whether you’re looking to make a refreshing smoothie, a delicious meal, or a cozy baked treat, there are plenty of delicious ways to incorporate cranberries into your meals. Here are a few cranberry recipes to try, each packed with the tart, tangy flavor of this nutrient-rich berry. To find these, open your Noom app and search for the first recipe name in each bullet in your Success Kit. For non-subscribers (what are you waiting for?!), we’ve included a similar recipe to try.
- Cranberry Chicken Stir Fry or 20 Minute Cranberry Orange Stir Fry
- Cranberry, Orange, and Chocolate Quinoa Bars or Cranberry, Nut, and Chocolate Quinoa Energy Bars
- Chicken with Cranberry-Orange Sauce or Paleo Orange Cranberry Chicken
- Cranberry and Coconut Cookies or Cranberry Coconut Oatmeal Cookies
- East Coast Cranberry Nut Bread or Lightly Sweetened Cranberry Walnut Bread
- New Year’s Detox Smoothie or try this simple cranberry smoothie.
Are cranberries healthy for your heart?
Cranberries may support heart health thanks to their high polyphenol content, which acts as an antioxidant. Their anti-inflammatory properties might also support cardiovascular health.
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A small study found that drinking two glasses (eight ounces each) of artificially sweetened cranberry juice daily lowered some indicators of cardiometabolic risk in blood”.
But before you start drinking large amounts of cranberry juice, it’s important to note that not all studies show the same positive results. While some research suggests that cranberries might improve cardiovascular health, other studies haven’t found significant improvements in heart disease risk.
Can cranberries help with urinary tract infections?
For many, cranberry juice has been a go-to remedy for urinary tract infections (UTIs). But what does science say about its effectiveness? Research on cranberries and UTIs is mixed, with some studies hinting at benefits while others remain less convinced.
One recent analysis involving nearly 9,000 people suggests that cranberry products may help lower UTI risk for certain people. The study found that cranberry products reduced UTI risk by 54% in children and by 26% in females who experience recurring UTIs. However, cranberry products aren’t a guaranteed solution for everyone and results vary. The research suggests they might not be effective for people who are pregnant, elderly and institutionalized, or have some form of bladder disfunction.
How might cranberries help with UTIs? The secret lies in powerful compounds called proanthocyanidins. These compounds are thought to work by blocking the ability of harmful bacteria, such as E. coli, to stick to the walls of the urinary tract, reducing the risk of infection.
Cranberries also contain other antioxidants, such as flavonols and anthocyanins, which help reduce inflammation and are thought to support immune function.
So, are cranberries healthy for preventing or treating UTIs? In 2020, the FDA approved a “limited” health claim for cranberry products, allowing labels to state that certain cranberry supplements may reduce the risk of recurring UTIs in healthy women with a history of UTIs. Cranberry juice labels may also include this claim, but the evidence must be noted as “limited and inconsistent.”
The bottom line is that while cranberries may play a supportive role, they’re not a stand-alone method for preventing or treating UTIs, and you should always see a doctor for a suspected infection. For frequent UTIs, your doctor can decide if including cranberry products, along with other protective steps, is right for you.
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Eat cranberries for a healthier lifestyle
Adding cranberries to your diet can be a simple, delicious way to make a healthy choice and prioritize your health. With links to heart health and potential help in UTI prevention, they’re a great addition—but remember, no one food has all the answers. Finding the right balance for your unique needs is what really counts.
With Noom, we’re here to make these choices easier and more natural. Our approach helps you build small, lasting habits that truly work for you. Let’s take this journey step-by-step, making each move toward a better lifestyle achievable and meaningful.
Wondering how small changes can make a big impact? Take our quick, personalized questionnaire to discover how Noom can support you in making healthy, sustainable choices that fit effortlessly into your life. Let’s make your goals practical and enjoyable together.
