FoodScore
0/ 100
Goodfruit· 100 g

Cranberries Dried

Dried cranberries score a good 68/100, primarily due to their significant fiber content and status as a minimally processed whole food.

  • Provides 5.3g of fiber per 100g, contributing over 18% of the daily value.
  • Scores a solid 68/100, indicating a good nutritional profile for a fruit.
  • Classified as NOVA 1, meaning it is a minimally processed whole food.
  • Contains only 0.17g of protein and 0.02g of omega-3 per 100g.
  • Naturally low in sodium with just 5mg per 100g.
  • Scores +6 points above the fruit category average (62/100 across 69 foods).
Fiber
5.3g
19% of Daily Value
Protein
0.17g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
5mg
0% of Daily Value
+
What it brings to the table
Fiber (5.3g)+6
Micronutrients (Vitamin E)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 68

Dried cranberries achieve a FoodScore of 68/100, placing them in the 'Good' category. This score is largely driven by their beneficial fiber content and their classification as a minimally processed food. The 5.3 grams of fiber per 100g serving earns a significant bonus, as dietary guidelines emphasize the importance of fiber for digestive health and satiety. Additionally, its NOVA 1 classification, meaning it is unprocessed or minimally processed, contributes a substantial 10-point bonus, reflecting its whole food nature. While dried cranberries do not contribute significantly to many essential micronutrients, they receive a small bonus for their Vitamin E content. The food incurs no penalties for added sugar, saturated fat, or sodium, as these are either absent or present in very low amounts. To achieve a higher score, dried cranberries would need to offer a more diverse range of micronutrients or a higher protein content.

Health benefits

What the nutrients in cranberries dried actually do for you, grounded in established dietary science.

Supports Digestive Health

Dried cranberries are a good source of dietary fiber, with 5.3 grams per 100g serving. This amount contributes over 18% of the daily recommended intake for adults. Dietary fiber is crucial for maintaining regular bowel movements and preventing constipation. It adds bulk to stool, facilitating its passage through the digestive system. Research supports that adequate fiber intake is associated with a healthy gut microbiome, which plays a role in overall digestive wellness. Including fiber-rich foods like dried cranberries can help meet daily fiber goals, though it's important to also consume a variety of other fiber sources.

Aids Blood Sugar Management

With 5.3 grams of fiber per 100g and no added sugar, dried cranberries can be a beneficial addition to a diet focused on blood sugar management. Fiber helps slow down the absorption of sugars into the bloodstream, leading to a more gradual rise in blood glucose levels rather than a sharp spike. This can be particularly helpful for individuals monitoring their sugar intake. The absence of added sugars is a key advantage, as excessive added sugar intake is linked to an increased risk of type 2 diabetes and other metabolic issues. While dried cranberries contain natural sugars, their fiber content helps mitigate the glycemic impact, making them a better choice than many processed sugary snacks.

Contributes to Heart Health

Dried cranberries can contribute to heart health through their fiber content and favorable fat profile. The 5.3 grams of fiber per 100g can help lower LDL, or 'bad,' cholesterol levels, a known risk factor for heart disease. Dietary guidelines emphasize that soluble fiber plays a role in reducing cholesterol absorption. Furthermore, dried cranberries are very low in total fat (1.09g per 100g) and contain only 0.09g of saturated fat, with zero trans fat. A diet low in saturated and trans fats is recommended for maintaining cardiovascular health. Incorporating foods with this nutritional profile can support a heart-healthy eating pattern.

Supports Weight Management

The fiber content in dried cranberries, at 5.3 grams per 100g, can play a role in weight management. Fiber-rich foods tend to be more filling and promote a sense of satiety, which can help reduce overall calorie intake. When you feel fuller for longer, you are less likely to overeat or snack between meals. While dried cranberries are calorie-dense at 308 calories per 100g, consuming them in appropriate portion sizes as part of a balanced diet can contribute to satiety without excessive calorie consumption. Pairing them with other nutrient-dense foods can further enhance their role in a weight-conscious eating plan.

How to eat it

Dried cranberries are a versatile fruit often enjoyed as a snack or an addition to various dishes in the US diet. They provide a sweet-tart flavor and a chewy texture, making them a popular ingredient in both sweet and savory recipes. Common uses include mixing into cereals, yogurts, salads, or baked goods. Due to their concentrated natural sugars and calorie density, they are best consumed in moderate portion sizes as part of a balanced diet.

Store dried cranberries in an airtight container in a cool, dry place to maintain freshness and prevent them from clumping.
Add a small handful to your morning oatmeal, yogurt, or cottage cheese for a boost of fiber and flavor.
Incorporate dried cranberries into salads with nuts and leafy greens for a sweet-tart contrast and added texture.
Use them in homemade trail mixes with unsalted nuts and seeds for a convenient and nutritious snack.
Be mindful of portion sizes, as dried cranberries are calorie-dense; a quarter-cup serving is a good starting point.
Things to keep in mind

Dried cranberries are generally safe for most people when consumed in typical serving sizes. There are no widely documented common allergies specifically to cranberries, though individuals with fruit allergies should exercise caution. Due to their fiber content, consuming very large quantities might lead to mild digestive discomfort, such as bloating or gas, especially for those unaccustomed to a high-fiber diet. Individuals taking blood-thinning medications like warfarin should consult their doctor about cranberry consumption, as some research suggests cranberries may interact with these medications, although this effect is more commonly associated with cranberry juice.

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Reader questions
Are dried cranberries healthy?
Yes, dried cranberries are considered healthy. They score a good 68/100 on FoodScore, largely due to their fiber content and status as a minimally processed food. They offer digestive benefits and can contribute to heart health. However, like all dried fruits, they are calorie-dense and contain natural sugars, so moderation is key.
Are dried cranberries good for weight loss?
Dried cranberries can support weight management due to their fiber content, which promotes satiety and can help reduce overall calorie intake. However, they are calorie-dense at 308 calories per 100g. For weight loss, it's important to consume them in controlled portion sizes as part of a balanced diet, rather than relying on them as a primary weight loss food.
Are dried cranberries ultra-processed?
No, dried cranberries are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed. This classification indicates that they retain most of their natural nutritional integrity and are not subjected to extensive industrial processing that adds artificial ingredients or alters their natural composition.
How should I store dried cranberries?
To maintain their freshness and prevent them from clumping, dried cranberries should be stored in an airtight container. Keep them in a cool, dry place, such as a pantry or cupboard. Proper storage helps to preserve their texture and flavor for a longer period.
What can I use instead of dried cranberries?
If you're looking for alternatives, other dried fruits like raisins, dried cherries, or chopped dried apricots can be used, offering similar sweetness and chewiness. For a lower-sugar, higher-fiber option, consider fresh berries or other fresh fruits. If the goal is antioxidant benefits, fresh cranberries or other dark berries are excellent choices.
Do dried cranberries have a lot of sugar?
Dried cranberries contain natural sugars, but this specific product has no added sugar. While the drying process concentrates the natural sugars, the presence of 5.3g of fiber per 100g helps to mitigate the impact on blood sugar. It's important to check labels, as many commercial dried cranberries do contain significant amounts of added sugar.
Are dried cranberries good for heart health?
Yes, dried cranberries can contribute to heart health. Their 5.3g of fiber per 100g can help lower LDL cholesterol, a risk factor for heart disease. Additionally, they are very low in saturated fat and contain no trans fat, aligning with dietary recommendations for cardiovascular wellness. Including them as part of a balanced diet supports a heart-healthy eating pattern.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171723)Updated 2026-04-20