📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 46 kcal | 2% | |
| Carbohydrates | 12.2g | 4% | |
| Dietary fibre | 4.6g | 16% | |
| Sugars | 4.0g | — | |
| GI (fresh) | ~45 — Low | — | |
| Vitamin C | 13.3mg | 15% | |
| Manganese | 0.36mg | 18% | |
| A-type PACs | very high — unique | — | |
| Anthocyanins | very high | — | |
| Quercetin | high | — | |
| Ursolic acid | present | — | |
| Vitamin E | 1.2mg | 7% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Cranberries contain A-type proanthocyanidins (PACs) — a structural form of polyphenol that is rare in the food supply and found in meaningful concentrations almost exclusively in cranberries. These A-type PACs have a specific mechanism for preventing urinary tract infections: they inhibit the fimbriae (hair-like appendages) of E. coli and other uropathogenic bacteria from adhering to the epithelial cells lining the urinary tract. Without adhesion, bacteria are flushed out during urination rather than establishing infection. A 2023 Cochrane review of 50 randomised trials concluded that cranberry products do reduce the risk of symptomatic UTI, particularly in women with recurrent UTIs. This is one of the strongest evidence bases for a functional food effect in mainstream nutrition research.
Cranberries have one of the most diverse polyphenol profiles of any commonly consumed fruit — containing anthocyanins, proanthocyanidins, hydroxycinnamic acids, flavonols, stilbenes and ursolic acid. Multiple clinical trials have found that daily cranberry consumption significantly reduces LDL oxidation, improves HDL function, reduces blood pressure and decreases CRP (a key inflammatory marker). A meta-analysis published in Nutrition Reviews found cranberry supplementation significantly improved multiple cardiovascular risk markers across 15 randomised trials.
The same anti-adhesion mechanism that prevents UTI-causing bacteria from sticking to the urinary tract also inhibits Streptococcus mutans (the primary cavity-causing bacterium) and periodontal disease bacteria from adhering to tooth enamel and gum tissue. Unsweetened cranberry juice and cranberry extracts have demonstrated significant reductions in dental plaque formation in clinical studies. The irony: commercial cranberry juice cocktail is sweetened with sugar, which feeds S. mutans — use unsweetened juice or supplements for oral benefits.
Cranberries contain ursolic acid — a pentacyclic triterpenoid with demonstrated anti-cancer activity against multiple cancer cell lines (prostate, breast, colon) in laboratory studies, via inhibition of the Akt/mTOR pathway. Combined with quercetin (which inhibits cancer cell proliferation via multiple mechanisms) and the diverse anthocyanins, cranberries have one of the most studied anti-cancer polyphenol profiles of any berry. These are primarily laboratory findings, but the epidemiological evidence for higher berry consumption and reduced cancer risk is consistent.
⚠️ Who should limit or avoid
Cranberry juice has a documented, clinically significant interaction with warfarin. Multiple case reports and several clinical trials have found that regular cranberry juice consumption can increase INR (anticoagulant effect) substantially, increasing bleeding risk. The mechanism is believed to involve cranberry flavonoids inhibiting CYP2C9, the enzyme that metabolises warfarin. People on warfarin should avoid large quantities of cranberry juice or cranberry supplements and discuss any regular cranberry consumption with their healthcare team. Occasional small amounts are generally considered safe, but consistent large-volume intake is not.
Cranberries are moderately high in oxalates. People with a history of calcium oxalate kidney stones should limit cranberry products, as oxalates can contribute to stone formation. Paradoxically, cranberry juice was historically recommended for kidney stones — more recent evidence suggests this advice should be revised for oxalate stone formers specifically.
Most commercial cranberry juice, dried cranberries and cranberry cocktail products contain very large amounts of added sugar, which completely negates the low-calorie benefit of the fresh fruit and increases GI dramatically. Dried cranberries typically contain 60–65g of sugar per 100g compared to 4g in fresh. Always read labels — look for '100% cranberry juice' or 'no added sugar' products.
🛒 How to select & buy cranberry
Fresh cranberries are rarely available in Australian supermarkets — they are not grown commercially in Australia and are imported from the USA (Massachusetts, Wisconsin) seasonally around November–December when they coincide with the US Thanksgiving harvest. When available (specialty grocers, Harris Farm, gourmet food stores), fresh cranberries should be firm, deeply red, and bounce when dropped — this is not a gimmick, it's a genuine freshness test. Soft, shrivelled or pale cranberries have poor nutritional content.
For UTI prevention: look for products standardised to PAC content (36mg PAC per serving is the research dose). Options in Australia: Ocean Spray 100% cranberry juice (available at most supermarkets), Cranberry supplements (standardised extract, available at health food stores and pharmacies), or Bioglan/Blackmores cranberry capsules. Avoid cocktail/blended juices with less than 27% cranberry content. For general consumption: unsweetened dried cranberries provide fibre and polyphenols but check sugar content — some brands add no sugar, most add significant amounts.
The clinical evidence is mixed on which form is more effective. Studies show both 240–300ml of unsweetened cranberry juice twice daily AND standardised PAC supplements (36mg PAC twice daily) can reduce recurrent UTI frequency. Juice provides more total polyphenols but can be caloric if sweetened. Supplements provide concentrated PAC without calories but lack the broader polyphenol profile. If using cranberry for UTI prevention, consistency matters more than form — use whichever you will take daily.
🧊 Storage tips & shelf life
Fresh cranberries are unusually durable for a berry — their hard skin and high acid content protect them from rapid deterioration. A sealed bag in the crisper drawer keeps fresh cranberries in good condition for 3–4 weeks. Check periodically and remove any soft or shrivelled berries. Do not wash until ready to use.
Fresh cranberries freeze perfectly with minimal preparation — simply wash, dry thoroughly, place directly in a zip-lock bag (no need for tray-freezing first as they are firm and do not clump). Frozen cranberries go directly into sauces, baked goods and smoothies from frozen. This is the most practical form for buying bulk when available seasonally in Australia.
Opened cranberry juice: refrigerate and consume within 7–10 days. Dried cranberries: store in a sealed container in the pantry for up to 1 year, refrigerate after opening in warm conditions. Cranberry supplements: store in a sealed container away from heat and light, check expiry for PAC potency.
📖 About cranberry — complete guide
The cranberry (Vaccinium macrocarpon) is native to eastern North America, where it grows wild in acidic bog habitats from the Atlantic coast westward across the Great Lakes region. Indigenous peoples of northeastern North America — particularly the Wampanoag, Narragansett and Lenape — used cranberries extensively as food (eaten fresh, dried, and in pemican — a preserved food of dried meat, fat and berries), as a red dye, and medicinally for wound healing and urinary complaints. The English name 'cranberry' is believed to derive from the Low German 'kraanbeere' (crane berry) — possibly because cranes were observed feeding on the berries, or because the flower resembles a crane's head. Commercial cultivation began in Massachusetts in the early 19th century, and the Cape Cod and Wisconsin regions remain the world's primary cranberry-producing areas today.
The science behind cranberry and UTI prevention is unusually rigorous for a food health claim — it has been the subject of over 50 randomised controlled trials and multiple Cochrane systematic reviews. The 2023 Cochrane review was the most comprehensive, analysing 50 trials with over 9,000 participants and concluding that cranberry products probably reduce the risk of symptomatic UTI in women with recurrent UTIs by approximately 30% compared to placebo. The mechanism is now well-understood at the molecular level: A-type proanthocyanidins (PACs) in cranberry bind to the fimbriae (molecular hooks) that E. coli uses to adhere to the epithelial cells lining the bladder and urethra. Without adhesion, bacteria cannot colonise and are cleared during urination. This anti-adhesion mechanism explains why cranberry prevents UTI but does not treat active infection — bacteria already adhering to the urinary tract are not dislodged by PACs, which is why cranberry cannot replace antibiotics for treating established UTI.