Dried Cranberries
Sweetened dried cranberries used in baking and salads; most of the calories come from added sugar.
Nutrition per 100 g
Standardised to 100 g of dried cranberries, dried for fair comparison. Typical serving: 40 g dried — 123 kcal per 40 g serving.
| Nutrient | Per 100 g | Per serving (40 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 308 kcal | 123 kcal | 100 kcal |
| Protein | 0.3 g | 0.1 g | 0.1 g |
| Carbohydrate | 82.8 g | 33.1 g | 26.9 g |
| Fat | 1 g | 0.4 g | 0.3 g |
| Fibre | 5.3 g | 2.1 g | 1.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of dried cranberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (40 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 0.8 µg | <1% |
| Vitamin C | 0.2 mg | 0.08 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2.1 mg | 0.84 mg | 14% |
| Vitamin K | 7.6 µg | 3 µg | 6% |
| Thiamin | 0.013 mg | 0.005 mg | 1% |
| Riboflavin | 0.028 mg | 0.011 mg | 2% |
| Niacin | 0.55 mg | 0.22 mg | 3% |
| Vitamin B6 | 0.038 mg | 0.015 mg | 2% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 8.3 mg | 3.3 mg | 2% |
| Minerals | |||
| Calcium | 9 mg | 3.6 mg | <1% |
| Iron | 0.39 mg | 0.16 mg | 2% |
| Magnesium | 4 mg | 1.6 mg | <1% |
| Phosphorus | 8 mg | 3.2 mg | <1% |
| Potassium | 49 mg | 19.6 mg | 1% |
| Sodium | 5 mg | 2 mg | <1% |
| Zinc | 0.1 mg | 0.04 mg | <1% |
| Selenium | 0.6 µg | 0.24 µg | 1% |
| Copper | 0.063 mg | 0.025 mg | 7% |
| Manganese | 0.18 mg | 0.072 mg | 8% |
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat dried cranberries?
- Micronutrients for relatively few calories when portions stay reasonable.
- Sweetened dried cranberries used in baking and salads; most of the calories come from added sugar.
How to include it
- Eat as it is, or pair with yogurt or oats for protein.
- Typical pairing ideas: Oats, Walnuts, Yogurt.
Things to consider
- Dried foods are calorie-dense; weigh a portion rather than eating from the bag.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
- 46
- protein
- 0.4 g
- fibre
- 4.6 g
per 100 g · Typical serving: 1 cup fresh (100 g)
Raisins
Dried grapes: a portable, shelf-stable source of quick energy and iron.
- kcal
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- fibre
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Dried Apricots, dried
Sun-dried apricot halves that concentrate potassium, fibre and beta-carotene into a small handful.
- kcal
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- fibre
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per 100 g · Typical serving: 40 g dried
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