Nutrients in 100 calories of Cranberries

Raw Cranberries (Vaccinium macrocarpon).

Weight per 100 Calories

Cranberries

217g

Raw Cranberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

100 kcal ▼

Macro Nutrients

Cranberries

Energy100 kcal

3.45%

Raw Cranberries have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw Cranberries have 0.28260869565217 g of Fat per 100 calories, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.017 g

0.054%

Raw Cranberries have 0.017391304347826 g of Saturated Fat per 100 calories, which is 0.054% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

Raw Cranberries have 0.047826086956522 g of Omega 3 per 100 calories, which is 3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.072 g

0.42%

Raw Cranberries have 0.071739130434783 g of Omega 6 per 100 calories, which is 0.42% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26 g

20%

Raw Cranberries have 26.021739130435 g of Carbohydrate per 100 calories, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.3 g

13%

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

Raw Cranberries have 9.2826086956522 g of Sugars per 100 calories, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.46 g

≤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 1.4565217391304 g of Fructose per 100 calories, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7.48 g

Raw Cranberries have 7.4782608695652 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.35 g

Raw Cranberries have 0.34782608695652 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.83 g

20.6%

Raw Cranberries have 7.8260869565217 g of Fiber per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1 g

1.8%

Raw Cranberries have 1 g of Protein per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cranberries

Vitamin A6.52 μg

0.72%

RAE, retinol activity equivalents

Raw Cranberries have 6.5217391304348 μg of Vitamin A per 100 calories, which is 0.72% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.026 mg

2.17%

Thiamine

Raw Cranberries have 0.026086956521739 mg of Vitamin B1 per 100 calories, which is 2.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.043 mg

3.34%

Riboflavin

Raw Cranberries have 0.043478260869565 mg of Vitamin B2 per 100 calories, which is 3.34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.22 mg

1.37%

Niacin, nicotinic acid, niacinamide

Raw Cranberries have 0.2195652173913 mg of Vitamin B3 per 100 calories, which is 1.37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.64 mg

13%

Pantothenic acid

Raw Cranberries have 0.64130434782609 mg of Vitamin B5 per 100 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.12 mg

9.53%

Pyridoxine

Raw Cranberries have 0.12391304347826 mg of Vitamin B6 per 100 calories, which is 9.53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92.17 μg

0.54%

Folates and Folic Acid

Raw Cranberries have 2.1739130434783 μg of Vitamin B9 per 100 calories, which is 0.54% 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 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C30.4 mg

34%

Ascorbic acid

Raw Cranberries have 30.434782608696 mg of Vitamin C per 100 calories, which is 34% 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 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E2.87 mg

19%

Tocopherols and Tocotrienols

Raw Cranberries have 2.8695652173913 mg of Vitamin E per 100 calories, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.06%

Phytomenadione or phylloquinone

Raw Cranberries have 10.869565217391 μg of Vitamin K per 100 calories, which is 9.06% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cranberries

Calcium17.4 mg

1.74%

Raw Cranberries have 17.391304347826 mg of Calcium per 100 calories, which is 1.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

13.5%

Raw Cranberries have 0.12173913043478 mg of Copper per 100 calories, which is 13.5% 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

Iron0.5 mg

6.25%

Raw Cranberries have 0.5 mg of Iron per 100 calories, which is 6.25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium13 mg

3.1%

Raw Cranberries have 13.04347826087 mg of Magnesium per 100 calories, which is 3.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.58 mg

25.2%

Raw Cranberries have 0.5804347826087 mg of Manganese per 100 calories, which is 25.2% 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

Phosphorus24 mg

3.4%

Raw Cranberries have 23.913043478261 mg of Phosphorus per 100 calories, which is 3.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium174 mg

5.1%

Raw Cranberries have 173.91304347826 mg of Potassium per 100 calories, which is 5.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.22 μg

0.4%

Raw Cranberries have 0.21739130434783 μg of Selenium per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.35 mg

0.29%

Raw Cranberries have 4.3478260869565 mg of Sodium per 100 calories, which is 0.29% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.2 mg

1.78%

Raw Cranberries have 0.19565217391304 mg of Zinc per 100 calories, which is 1.78% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water190 g

5.13%

Raw Cranberries have 189.82608695652 g of Water per 100 calories, which is 5.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Cranberries:

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

Minerals in 100 calories of Raw Cranberries:

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

Macronutrients in 100 calories of Raw Cranberries:

100 calories of Cranberries is an excellent source of Carbohydrate and Fiber.
It has a good amount of Sugars.
It also has some Omega 3.
While 100 calories of product has trace amounts of 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 calories of Cranberries

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cranberries with: