FoodScore
0/ 100
Goodfruit· 100 g

Cranberries Raw

Raw cranberries earn a 'Good' FoodScore of 65/100, primarily due to their high fiber content and status as a minimally processed whole food.

  • A 100g serving provides 3.6g of fiber, contributing significantly to daily intake.
  • Scores 65/100, indicating a nutritionally sound choice within a balanced diet.
  • Contains 0g of added sugar and only 2mg of sodium per 100g.
  • Rich in Vitamin C, offering 16% of the Daily Value in a 100g serving.
  • Classified as NOVA 1, meaning it is an unprocessed or minimally processed food.
  • Scores +3 points above the fruit category average (62/100 across 69 foods).
Fiber
3.6g
13% of Daily Value
Protein
0.46g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 65

Raw cranberries achieve a 'Good' FoodScore of 65 out of 100, largely driven by their beneficial nutritional profile and minimal processing. The most significant positive factor is their fiber content, with 3.6g per 100g serving, which earns a strong bonus of 3 points. This amount of fiber is notable for a fruit and contributes to digestive health. Additionally, cranberries receive a 2-point bonus for their micronutrient contribution, specifically Vitamin C, providing 16% of the Daily Value per 100g. A substantial 10-point bonus is awarded because cranberries are a whole, unprocessed food, classified as NOVA 1, meaning they retain their natural integrity without significant alteration. They contain no added sugar, trans fat, or saturated fat, and are very low in sodium, avoiding any penalties in these categories. Their calorie count of 46 per 100g is also very low. The score would be higher if cranberries offered a broader range of micronutrients in significant amounts, as most other vitamins and minerals are present in only trace quantities. However, their overall profile makes them a healthy dietary addition.

Health benefits

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

Supports Digestive Health

Raw cranberries are a good source of dietary fiber, providing 3.6g per 100g serving. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. This amount contributes to the recommended daily fiber intake, which is around 25-38g for adults. Including fiber-rich foods like cranberries can help add bulk to stool and support the overall function of the gastrointestinal tract. While 3.6g is a good start, it's important to combine cranberries with other high-fiber foods to meet daily targets.

Contributes to Immune Function

Cranberries are notable for their Vitamin C content, offering 16% of the Daily Value per 100g serving. Vitamin C is a crucial antioxidant that plays a vital role in supporting the immune system. It helps protect cells from damage caused by free radicals and is involved in the production of white blood cells, which are essential for fighting off infections. Regular consumption of foods rich in Vitamin C, like cranberries, can contribute to maintaining robust immune health. However, a single serving alone will not meet all daily Vitamin C needs, so it should be part of a varied diet.

Aids in Blood Sugar Management

With no added sugar and a significant fiber content of 3.6g per 100g, raw cranberries can be a beneficial food for blood sugar management. The fiber helps slow down the absorption of sugars into the bloodstream, preventing rapid spikes in blood glucose levels. This makes them a suitable fruit choice for individuals monitoring their sugar intake or those with diabetes, when consumed in appropriate portions. Unlike many processed fruit products, raw cranberries do not contribute to an intake of refined sugars that can negatively impact metabolic health.

Supports Weight Management

Raw cranberries are a low-calorie, high-fiber food, making them a smart choice for weight management. A 100g serving contains only 46 calories and 3.6g of fiber. Fiber contributes to satiety, helping you feel fuller for longer after eating, which can reduce overall calorie intake. By incorporating foods like cranberries into meals or snacks, individuals can enjoy a satisfying food without consuming excessive calories. Their tart flavor also makes them a refreshing addition that can help curb cravings for sweeter, more calorie-dense options.

How to eat it

Raw cranberries are a versatile fruit, though their tartness means they are less commonly eaten plain compared to other berries. They are frequently used in cooking and baking, often combined with sweeteners to balance their natural acidity. In a US diet, they are popular in sauces, muffins, and as an addition to cereals or salads. Their vibrant color and unique flavor make them a great ingredient for adding a nutritional boost and zest to various dishes. A typical serving size is around half a cup, or 50 grams.

Add raw cranberries to oatmeal, yogurt, or smoothies for a tart flavor and fiber boost.
Incorporate them into homemade baked goods like muffins or bread, reducing added sugar in the recipe to balance the tartness naturally.
Make a quick cranberry relish or sauce by simmering with a small amount of orange juice and a touch of maple syrup for a healthier condiment.
Freeze fresh cranberries for longer storage and use them directly from frozen in smoothies or for baking to maintain freshness and convenience.
Things to keep in mind

Raw cranberries are generally safe for most people when consumed in normal dietary amounts. There are no widely documented common allergies specifically to cranberries. However, individuals prone to kidney stones should be mindful of excessive consumption of cranberry products, as they contain oxalates, which can contribute to stone formation in susceptible individuals. While raw cranberries are beneficial, highly concentrated cranberry supplements or large quantities of sweetened cranberry juice may not offer the same benefits and could have different considerations due to sugar content or concentration of active compounds.

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Reader questions
Are raw cranberries healthy?
Yes, raw cranberries are considered healthy. They score 65/100 on FoodScore, indicating a good nutritional profile. They are low in calories, have no added sugar, and are a good source of fiber (3.6g per 100g) and Vitamin C (16% DV per 100g). Their status as a minimally processed whole food (NOVA 1) further contributes to their health benefits.
Are raw cranberries good for weight loss?
Raw cranberries can be beneficial for weight loss. They are low in calories (46 per 100g) and high in fiber (3.6g per 100g), which helps promote satiety and can reduce overall calorie intake. Incorporating them into your diet can help you feel fuller without consuming excessive energy, supporting calorie management.
Are raw cranberries ultra-processed?
No, raw cranberries are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed foods. This indicates they are in their natural state or have undergone minimal changes that do not alter their nutritional integrity, such as washing or freezing.
How can I make raw cranberries less tart?
To make raw cranberries less tart, you can combine them with naturally sweeter fruits like apples or oranges, or use a small amount of natural sweeteners such as maple syrup, honey, or stevia. Cooking them can also mellow their tartness. Blending them into smoothies with other sweet ingredients is another effective way to enjoy their benefits without the intense tartness.
What can I use as an alternative to raw cranberries?
If you're looking for an alternative with a similar tart profile, fresh red currants or sour cherries can be good options, though they may be harder to find. For a similar nutritional profile in terms of fiber and Vitamin C, other berries like raspberries or blueberries are excellent choices, though they will be sweeter. The best alternative depends on whether you prioritize flavor, texture, or specific nutrients.
Do raw cranberries interact with medications?
While raw cranberries are generally safe, highly concentrated cranberry products, especially juices, have been noted to potentially interact with certain medications, particularly blood thinners like warfarin. This is due to compounds that might affect drug metabolism. If you are on medication, especially blood thinners, it's always wise to consult your healthcare provider about consuming large amounts of cranberry products, though normal dietary intake of raw cranberries is less likely to pose an issue.
Can I eat raw cranberries every day?
Yes, you can eat raw cranberries every day as part of a balanced diet. Their fiber and Vitamin C content offer daily health benefits. However, due to their tartness, many people prefer to incorporate them into meals or snacks rather than eating them plain. Moderation is key, and ensuring a variety of fruits in your diet is always recommended for a broad spectrum of nutrients.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171722)Updated 2026-04-20