Cranberries (Raw)
Cranberries are a tart, nutrient-rich fruit that pack a powerful punch in both flavor and health benefits. Fresh cranberries are naturally low in calories but high in fiber, making them an excellent choice for those looking to maintain or improve digestive health. This versatile fruit can be enjoyed fresh in smoothies, salads, or baked goods, or even made into sauces and jams. Along with being a low-calorie option, cranberries are loaded with essential vitamins and minerals, including vitamin C, manganese, and potassium.
Here’s a breakdown of the nutritional content of raw cranberries:
| Nutrient | Amount |
|---|---|
| Energy | 46.0 kcal |
| Protein | 0.46 g |
| Fat | 0.13 g |
| Saturated Fats | 0.008 g |
| Carbohydrates | 11.97 g |
| Fiber | 3.6 g |
| Sugar | 4.27 g |
| Calcium | 8.0 mg |
| Iron | 0.23 mg |
| Magnesium | 6.0 mg |
| Phosphorus | 11.0 mg |
| Potassium | 80.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.09 mg |
| Copper | 0.056 mcg |
| Manganese | 0.267 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 14.0 mg |
| Thiamin (Vitamin B1) | 0.012 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.101 mg |
| Vitamin B6 | 0.057 mg |
| Folate | 1.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 1.32 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Cranberries are naturally free from common allergens such as gluten, dairy, and nuts, making them an excellent choice for individuals with sensitivities. However, it’s important to note that dried cranberries often contain added sugars and preservatives, so be mindful of ingredient labels if you are concerned about added allergens.
Dietary Preferences:
Cranberries are suitable for a wide variety of dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Calorie
- Low-Sugar (fresh only)
Nutritional Benefits:
- Rich in Vitamin C: Cranberries provide a good amount of vitamin C, essential for immune health and skin regeneration.
- High in Fiber: With 3.6 grams of fiber per serving, cranberries contribute to better digestion and gut health.
- Low in Calories: At only 46 kcal per 100 grams, cranberries are a guilt-free addition to your meals.
- Packed with Antioxidants: Cranberries are rich in antioxidants, which help fight inflammation and support overall health.
- Supports Heart Health: The potassium and manganese in cranberries contribute to heart health by regulating blood pressure and supporting vascular function.
Advice:
Fresh cranberries have a tart flavor that may not be to everyone’s taste, but their health benefits make them a valuable addition to any diet. Try mixing them with sweeter fruits in smoothies, using them in baking recipes, or adding them to salads to balance out their acidity. They are also great for making homemade cranberry sauce for a healthier alternative to store-bought versions. For those with a sweet tooth, look for recipes that incorporate cranberries with natural sweeteners like honey or maple syrup.
Conclusion:
Cranberries are a powerhouse of nutrients packed into a small, vibrant fruit. Whether you enjoy them raw, cooked, or dried, they provide an impressive array of vitamins, minerals, and antioxidants that benefit your overall health. With their ability to support digestion, boost immunity, and protect against inflammation, cranberries are a must-have in your kitchen for both flavor and wellness.
