Cranberries are a fruit native to North America. Packed with nutrients and a uniquely tart and tangy taste, cranberries are beneficial for whole body health. 


Nutrition Facts:

  • 1 cup of fresh cranberries contains 50 calories, 5 grams of fibre, very little sodium and are virtually fat free.  The also contain 20% of your daily vitamin C and 94 mg of potassium. 
  • Cranberries, cranberry juice and dried cranberries also contain polyphenols and flavonoids such as proanthocyanidins (PACs), potent antioxidant, anti-bacterial and anti-inflammatory compounds.  
  • The antioxidant effect of polyphenols and proanthocyanins (PACs) helps prevent free radical damage to cells and tissues and may reduce the risk of certain forms of cancer. 
  • They also help prevent the oxidation of LDL cholesterol, reducing the risk for atherosclerosis and cardiovascular disease. 


Cranberries are uniquely healthy, beyond their antioxidant properties.  Cranberries have traditionally been used to help prevent urinary tract infections (UTIs).  Current research supports the use of cranberry products in the prevention of recurrent urinary tract infections.  The mechanism of action is bacterial anti-adhesion.  The PACs in cranberries prevent the adhesion of E. coli to the lining of the urinary tract, thus preventing infection.  This does not kill the bacteria, so you don’t develop resistance to cranberry, even if you consume it daily.   

Cranberry health benefits are verified.  Recently, the FDA approved a qualified health claim for the role of consuming 8 oz of 27% cranberry juice drink or “cocktail” per day, which may help reduce the risk of recurrent UTI’s.   

Similarly, this anti-adhesion effect of PACs also helps protect the stomach lining from gastric ulcers by suppressing H. pylori bacteria, the causal agent of ulcers. Cranberries also help support health-promoting bacteria in the gastrointestinal tract and inhibit unhealthy bacteria.

1 cup of 27% cranberry juice cocktail provides the same level of goodness as ¼ cup fresh cranberries, 1/3 cup dry cranberries, ¼ cup cranberry sauce or 2 oz 100% pure cranberry juice.


Purchasing & Storing

When selecting fresh berries at the grocery store, look for firm, plump berries with a deep crimson red colouring.  Firmness is very important and is used as a quality check when sorting berries.  The best berries bounce over the barrier, the inferior ones do not and are processed. 

Cranberries have natural preservatives and can last for months in the refrigerator and several years if frozen, but once thawed they lose their firmness, making them ideal for sauces and baking. 

Dried cranberries are also tasty and very popular for snacks and adding to cereal.  Most dried cranberries have some sugar added in the process to make the tart berries more palatable, since raw cranberries have almost no natural sugars.

Tasty Ways to Eat Cranberries

Not only do cranberries add a tasty zing to our salads, sides and mains, they also add a splash of colour.

  • Cranberry sauce: 1 cup water, 1/3c sugar, 4 c berries.  In a pot, bring to a boil and simmer 10 minutes.  Add cinnamon stick or orange zest for added flavour.
  • Cranberry Smoothie: 1/4c cranberry sauce, 1 frozen banana, 1/2c orange juice, 1/3c yogurt
  • Salad: Romaine lettuce with roasted beets, apple slices, goat cheese, candied pecans and dried cranberries
  • Coleslaw: Shredded purple and green cabbage, shredded carrot, purple onion, walnuts and dried cranberries
  • Cranberry orange oatmeal muffins using fresh or frozen berries
  • Cranberry orange salsa with purple onion, jalapeño and orange zest.  Serve on salmon fillet

There are many ways to incorporate cranberries into your diet adding nutrients, colour and flavour.



Nutrient Information

Fresh Cranberries  (1 cup)

Dried cranberries   (1 cup)

Unsweetened cranberry juice (1 cup)

Calories (kcal)




Carbohydrates (g)




Sugar (g)




Fibre (g)




Vitamin C (%DV)





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