Nutrients in 100 grams of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Macros Ratio

Protein Fat Carbs

94%

100 g ▼

Macro Nutrients

Cranberries

Energy46 kcal

1.6%

Raw Cranberries have 46 kcal of Energy per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.13 g

0.13%

Raw Cranberries have 0.13 g of Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.008 g

0.025%

Raw Cranberries have 0.008 g of Saturated Fat per 100 grams, which is 0.025% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.022 g

1.38%

Raw Cranberries have 0.022 g of Omega 3 per 100 grams, which is 1.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.033 g

0.19%

Raw Cranberries have 0.033 g of Omega 6 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cranberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12 g

9.2%

Raw Cranberries have 11.97 g of Carbohydrate per 100 grams, which is 9.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.27 g

5.9%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Cranberries have 4.27 g of Sugars per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.67 g

0.92%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Cranberries have 0.67 g of Fructose per 100 grams, which is 0.92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.44 g

Raw Cranberries have 3.44 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.16 g

Raw Cranberries have 0.16 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.6 g

9.47%

Raw Cranberries have 3.6 g of Fiber per 100 grams, which is 9.47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.46 g

0.82%

Raw Cranberries have 0.46 g of Protein per 100 grams, which is 0.82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cranberries

Vitamin A3 μg

0.33%

RAE, retinol activity equivalents

Raw Cranberries have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.012 mg

Thiamine

Raw Cranberries have 0.012 mg of Vitamin B1 per 100 grams, which is 1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.02 mg

1.54%

Riboflavin

Raw Cranberries have 0.02 mg of Vitamin B2 per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.1 mg

0.63%

Niacin, nicotinic acid, niacinamide

Raw Cranberries have 0.101 mg of Vitamin B3 per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

5.9%

Pantothenic acid

Raw Cranberries have 0.295 mg of Vitamin B5 per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.057 mg

4.4%

Pyridoxine

Raw Cranberries have 0.057 mg of Vitamin B6 per 100 grams, which is 4.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91 μg

0.25%

Folates and Folic Acid

Raw Cranberries have 1 μg of Vitamin B9 per 100 grams, which is 0.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cranberries have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C14 mg

15.6%

Ascorbic acid

Raw Cranberries have 14 mg of Vitamin C per 100 grams, which is 15.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cranberries have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.32 mg

8.8%

Tocopherols and Tocotrienols

Raw Cranberries have 1.32 mg of Vitamin E per 100 grams, which is 8.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5 μg

4.17%

Phytomenadione or phylloquinone

Raw Cranberries have 5 μg of Vitamin K per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries

Calcium8 mg

0.8%

Raw Cranberries have 8 mg of Calcium per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.056 mg

6.22%

Raw Cranberries have 0.056 mg of Copper per 100 grams, which is 6.22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.23 mg

2.88%

Raw Cranberries have 0.23 mg of Iron per 100 grams, which is 2.88% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium6 mg

1.43%

Raw Cranberries have 6 mg of Magnesium per 100 grams, which is 1.43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

11.6%

Raw Cranberries have 0.267 mg of Manganese per 100 grams, which is 11.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus11 mg

1.57%

Raw Cranberries have 11 mg of Phosphorus per 100 grams, which is 1.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium80 mg

2.35%

Raw Cranberries have 80 mg of Potassium per 100 grams, which is 2.35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.1 μg

0.18%

Raw Cranberries have 0.1 μg of Selenium per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Raw Cranberries have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.09 mg

0.82%

Raw Cranberries have 0.09 mg of Zinc per 100 grams, which is 0.82% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water87.3 g

2.36%

Raw Cranberries have 87.32 g of Water per 100 grams, which is 2.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Cranberries:

100 grams of Cranberries has a good amount of Vitamin C and Vitamin E.
It has some Vitamin B5, Vitamin B6 and Vitamin K.
While 100 grams of product has trace amounts of Vitamin B1 and Vitamin B2, it has no Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Cranberries:

100 grams of Cranberries has a good amount of Manganese.
It has some Copper and Iron.
While 100 grams of product has trace amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc, it has no Selenium and Sodium.

Macronutrients in 100 grams of Raw Cranberries:

100 grams of Cranberries has a good amount of Carbohydrate and Fiber.
It has some Sugars.
While 100 grams of product has trace amounts of Omega 3, Fructose and Protein, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Cranberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Cranberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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