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Cranberries are edible fruits related to blueberries. One cup of cranberries contains 13 gramsCranberries. Canadian Academy of Sports Nutrition of carbohydrates and 5 grams of fiber.

Average calories: 52 per one cup.


Cranberries: one cup












Vitamins found in higher amounts: vitamins C, E, and K. Cranberries are not good sources for vitamin B group.

Minerals found in higher amounts: manganese and potassium.

Phytonutrients found in higher amounts and their health benefits: cranberries are powerhouse of the nutrients polyphenols, beta-carotenes, lutein, zeaxanthin, anthocyanins, proanthocyanidins, flavonols, quercetin, triterpenoids, and tannins.

Health benefits attributed to cranberries are:

  1. Polyphenols support cardiovascular and immune systems, and exert anti-cancer activities.
  2. They contain a compound that may inhibit plaque formation by the bacteria responsible for tooth decay.
  3. Cranberry juice might reduce risk of developing kidney stones of calcium oxalate type by making the urine acidic via polyphenols.
  4. Tannins in cranberries may prevent from urinary tract infection in women.
  5. Flavonoids (proanthocyanidins, quercetin, and flavonols) are potent antioxidants and effective against inflammation.
  6. Cranberries reduce risk of the diseases of the mouth and gums and possibly stomach ulcer by inhibiting the adherence of the responsible pathogens to the mucosal membranes.