Cranberries Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 44

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 12g %4

Dietary Fiber 4g %12

Total Sugars 4g

Protein 0g

Vitamin D 0.0IU %0

Calcium 8.0mg %0

Iron 0.2mg %1

Potassium 80mg %2

Phosphorus 11.0mg %1

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in cranberries

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B3 (Niacin) 0.1mg %1

Vitamin B1 (Thiamin) 0.0mg %1

Choline, total 5.5mg %1

Vitamin B2 (Riboflavin) 0.0mg %2

Vitamin A 63.0IU %2

Vitamin K 5.0µg %4

Vitamin B6 0.1mg %4

Vitamin B5 (Pantothenic acid) 0.3mg %6

Vitamin E 1.3mg %9

Vitamin C 14.0mg %16

Minerals in cranberries

Sodium 2.0mg %0

Selenium 0.1µg %0

Calcium 8.0mg %1

Zinc 0.1mg %1

Phosphorus 11.0mg %1

Iron 0.2mg %1

Magnesium 6.0mg %1

Potassium 80.0mg %2

Copper 0.1mg %6

Manganese 0.3mg %12

Amino Acids in cranberries

Methionine 0.0g %0

Cystine 0.0g %1

Tryptophan 0.0g %1

Lysine 0.0g %2

Leucine 0.1g %2

Isoleucine 0.0g %2

Valine 0.0g %2

Histidine 0.0g %2

Threonine 0.0g %2

Tyrosine 0.0g %3

Phenylalanine 0.0g %4

Fatty Acids in cranberries

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of cranberries is 33.3/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Cranberries has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Methionine 11 0
Cystine 11 0
Tryptophan 6 0
Lysine 45 0
Leucine 59 0
Isoleucine 30 0
Valine 39 0
Histidine 15 0
Threonine 23 0
Tyrosine 15 0
Phenylalanine 15 0
Met+Cys 22 0
Phe+Tyr 30 0

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in cranberries is 0.0 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of cranberries is 0.5 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in cranberries as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that cranberries is lacking.

Nutrient Density Score for cranberries is 18/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for cranberries

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.61 <12
Potassium:Sodium 40.00 >2
Caclcium:Magnesium 1.33 <2
Iron:Copper 3.57 <15
Calcium:Phosphorus 0.73 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 57%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

79% of insulinogenic calories