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Cranberry Benefits, Nutrition & Side Effects

Cranberries are wondrous berries. They have a delightfully sweet flavor with a tad bit of bitterness. A native of North America, they are also known as “Superfood”. This article is here to tell you all about cranberry benefits, nutritional constitution & possible side effects.

Cranberry Benefits

Health Benefits of Cranberry

Cranberries are super delicious, but that’s not the only thing we’re talking about! To give you a better understanding, let’s dive deep & understand more about cranberry nutrition and wondrous Cranberry health benefits.

Benefits of Cranberry

1. Prevents Urinary Tract Infections or UTIs

Yes, cranberries can be beneficial in preventing UTI’S. They are rich in a special type of flavonoid called A-type proanthocyanidins. These compounds prevent harmful bacteria from attaching to the bladder & urinary tract. Thereby preventing the risk of UTI’

100 ml of concentrated cranberry juice contains about 23.0 mg of A-type proanthocyanidins

Also Read: Cranberry & Walnut Salad Recipe

2. Improves Cardiovascular Health

Cranberry health benefits include better heart health! It is rich in antioxidants called polyphenols. These compounds can reduce the level of LDL (bad cholesterol) in the body. Additionally, they also protect the heart from oxidative damage. Also, it also cut down the levels of homocysteine, which may reduce heart inflammation.

  • The polyphenol content of Dried cranberries is around 8.73±2.78 mg/g
  • While the polyphenol content of Frozen cranberries is around 6.44±1.31 mg/g

3. Reduces the Risk of Cancer

The A-type proanthocyanidins present in cranberries prevent the bacterium Helicobacter pylori from attaching to the stomach lining and cuts down the risk of having stomach cancer, inflammation as well as an ulcer. It also works effectively against breast, ovarian, liver, prostate, and colon cancer.

4. Meets Your Antioxidant Needs

Delicious cranberries are a rich source of healthy antioxidants. Powerful antioxidants like flavonol, polyphenol are present in it. Moreover, other types of antioxidants present are Ursolic acid, Myricetin, Quercetin, Peonidin. These antioxidants may reduce the risk of premature aging.

  • 100 g of fresh cranberries contain about 75% of Myricetin. 
  • 100 g of cranberries contains about 5.45mg of quercetin
  • 100 g of raw cranberries contains about 42 mg of Peonidin. 
  • 100 g of fresh cranberries contains about 60–110 mg of Ursolic acid

5. Powerhouse of Vitamins and Minerals

Laden with vitamin C, vitamin A, vitamin E, vitamin K1, and vitamin B complex, Cranberry rightfully takes its place as a superfood. These compounds protect the body from free radical injury & improve iron absorption. While vitamin E improves joint health & reduces the risk of arthritis.

  • 100 g of Cranberries contain Vitamin C of 25% of DV
  • 100 g of Cranberries contain vitamin A of 9% of DV.
  • 100 g of Cranberries contain Vitamin E of 8% of DV
  • 100 g of Cranberries contain Vitamin K of 6% of DV
  • 100 g Cranberries contain Vitamin B-complex of 8% DV

6. Works as an Immunity Booster

Cranberry health benefits include better immunity. This flavorful fruit is abundant in Vitamin C. Vitamin C serves as a powerful antioxidant that enhances immunity, prevents UTI, gum issues, Etc.

The Vitamin C content of 100 g of cranberries is about 25% of DV

Also Read: Types of Berries

7. Cranberries Benefits for The Digestive System

Cranberries promote beneficial gut bacteria to improve the digestive system. It is also loaded with fiber to prevent the problems related to constipation and the dietary fiber also keeps you full for a long time. So, indirectly cranberry also works in favor of weight loss management.

8. Cranberries Good For Diabetes Control

Dried cranberry’s benefits include better diabetes control. It is rich in antioxidants like polyphenols. These antioxidants improve insulin resistance in the body. Therefore, it’s suitable for diabetic people,

Note – Diabetic people should drink unsweetened cranberry juice. They should avoid drinking not more than 125-mL (1/2-cup).

9. Better Oral Health

Regularly consuming cranberries may improve your oral health. It stops acid production which may damage the enamel. Furthermore, proanthocyanidins can prevent the bacteria from attaching to the teeth’ surface, consequently improving oral health.

10. Benefits of Cranberry for Skin

Cranberry is a good source of Vitamin C, which promotes collagen formation. Collagen is needed for skin repair. Additionally, antioxidants prevent the skin from premature aging.

11. Better Arterial Health

The rich antioxidant content in cranberries may reduce cardiovascular inflammation and harmful lipids. This ultimately improves arterial flexibility & improves blood flow in the body. Better circulation improves cognition, energy level & overall health

12. Get Sharper Memory!

Antioxidants in cranberries can protect the brain from harmful free radical injury. Additionally, ursolic acid (Antioxidant) in the fruit may help prevent cognitive decline.

  • Cranberries prevent harmful bacteria from binding to the surface of the teeth and ensure better oral health by eliminating gum diseases.
  • Its nourish the skin by promoting collagen production and works as an anti-aging agent. 
  • Cranberries improve artery flexibility which in return helps in better blood circulation. Better circulation contributes to better cognitive function and enhances the energy level. Cranberry health benefits as an antioxidant and anti-inflammatory agent improve memory and brainpower as well.

Cranberry Nutrition Facts

Fresh and raw cranberries are loaded with carbs and fiber to contribute to your health regime. There is insoluble fiber including pectin, hemicelluloses, cellulose, and simple sugars including glucose, sucrose, and fructose present in the raw cranberries. It is also loaded with vitamin C, vitamin K1, vitamin E, vitamin B, and is rich in antioxidants. Let’s have a look at the main nutrients present in 100 gm or 1 cup of fresh, raw, and unsweetened cranberries.

Cranberry Nutrition value 100g Content Following:-

NutrientsNutritional Value of 1 cup (100 grams)
Cranberry Calories46
Fiber4.6 grams
Carbs12.2 grams
Protein0.4 grams
Fat0.1 grams
Sugar4 grams

Cranberry Side Effects

Undoubtedly cranberry has lots of health benefits. But unbridled cranberry consumption might cause some health issues. Here are some crucial cranberry side effects you should know about

1. High Risk Of Kidney Stones

Cranberries are rich in oxalate. In high doses, oxalate may cause kidney stone formation. Therefore, it is best to avoid drinking cranberry juice in excess amounts.

30 ml of cranberry juice contains around 1.89 mg of oxalate

2. May Cause Aspirinallergy

The delectable berries contain salicylic acid. This compound may cause allergies in some people. One should look out for swelling of the face, itching, hives, etc.

100g of Cranberries contain 0.0968–0.2434 mg of Salicylic Acid

3. Can Upset Your Stomach

While cranberry juice is super delicious, excessive drinking may upset your stomach. High fiber content may cause diarrhea, bloating, vomiting, etc.

4. May Gain Unwanted Weight

Cranberry might not be good for your waistline. It is high in natural sugars. Consuming an excessive amount of sugar may cause weight gain. Thus, one should eat cranberry in moderate amounts.


Cranberries are small red-colored berries. They have an addictively sweet taste. Many people love them, also to make a delicious addition to fruit salads. Moreover, they provide many health benefits. Regularly consuming cranberries can prevent the risk of contracting UTIs, improve immunity, enhance cardiovascular health and so much more!  

So, grab a cranberry smoothie for better health!

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