Dried Sweetened Cranberries – Nutritional Information
Dried sweetened cranberries are a popular snack and versatile ingredient, commonly used in salads, baked goods, and as a topping for cereals or yogurt. These cranberries are naturally tart and are sweetened to balance their flavor, making them a delightful addition to a variety of dishes. Below is the nutritional breakdown of dried sweetened cranberries per 100g serving:
| Nutrient | Amount |
|---|---|
| Energy | 308.0 kcal |
| Protein | 0.17 g |
| Total Fat | 1.09 g |
| Saturated Fat | 0.088 g |
| Carbohydrates | 82.8 g |
| Fiber | 5.3 g |
| Sugar | 72.56 g |
| Calcium | 9.0 mg |
| Iron | 0.39 mg |
| Magnesium | 4.0 mg |
| Phosphorus | 8.0 mg |
| Potassium | 49.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.1 mg |
| Copper | 0.063 mcg |
| Manganese | 0.18 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 0.2 mg |
| Thiamine (B1) | 0.013 mg |
| Riboflavin (B2) | 0.028 mg |
| Niacin (B3) | 0.548 mg |
| Vitamin B6 | 0.038 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 2.1 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Dried sweetened cranberries are generally safe for most people. However, they may contain traces of allergens, depending on the processing methods. It is important to check the product packaging for any warnings regarding cross-contamination with common allergens such as tree nuts, peanuts, or soy.
Dietary Preferences:
Dried sweetened cranberries are suitable for most dietary preferences, but they do contain added sugar, making them unsuitable for individuals on low-sugar or keto diets. They are:
- Vegetarian and Vegan friendly
- Gluten-free
- Suitable for non-dairy diets (although some brands may use non-vegan sweeteners, so always check ingredients)
Due to the high sugar content, they should be consumed in moderation, especially by individuals managing their blood sugar levels or watching their calorie intake.
Advice:
Incorporating dried sweetened cranberries into your diet is a great way to add a burst of sweetness and flavor to various dishes. However, due to their high sugar content, they should be enjoyed as part of a balanced diet. Consider pairing them with protein-rich foods like nuts or yogurt to balance their natural sugars. You can also use them in baking recipes, salads, and homemade granola bars to bring an added layer of flavor and texture.
Conclusion:
Dried sweetened cranberries are a delicious and convenient ingredient that offers a rich flavor profile. They are packed with carbohydrates and natural sugars, providing a quick energy boost. While they are a good source of vitamins and minerals, itβs important to consume them in moderation, especially for those mindful of sugar intake. Whether you enjoy them as a snack or use them as a culinary addition, these cranberries are a versatile ingredient to have in your pantry.
