How many calories are in Craisins?
A level 1/4 cup of Craisins weighs 40 grams and carries 123 calories. Per 100 grams sweetened dried cranberries run 308 calories, which puts them in the same weight class as raisins and well above any fresh fruit. Almost all of it is carbohydrate: 33.1 grams in that scoop, 29.0 grams of it sugar.
You'd need to walk about 25 minutes to burn the 123 calories in a 1/4-cup (40 g) serving.
How long does it take to burn off Craisins?
A 1/4-cup (40 g) serving is 123 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 123 kcal |
|---|---|
| Walking, brisk | 25 min |
| Cycling, moderate | 15 min |
| Swimming, moderate | 18 min |
| Jogging | 14 min |
| Weight training, moderate | 27 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (40 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Craisins quick facts
- US servings, from a tablespoon to a full cup
- Reduced sugar, flavored and covered Craisins
- Sugar is the row to watch, not fat
- How do Craisins compare?
- Most popular craisins brands
- Craisins FAQs
Craisins quick facts
Craisins is Ocean Spray's brand name for sweetened dried cranberries, and that is exactly what the searcher is holding. The generic USDA record that matches it is SR Legacy 171723, "Cranberries, dried, sweetened" — the only generic entry with a full nutrient profile and its own household measure, a 1/4 cup at 40 grams. That 1/4 cup is also the serving printed on the Ocean Spray bag, so the label and the database line up on portion size even when they disagree slightly on calories.
| Nutrient | Per 100 g | Per 1/4 cup (40 g) | % Daily Value |
|---|---|---|---|
| Calories | 308 | 123 | — |
| Total fat | 1.09 g | 0.4 g | 1% |
| Saturated fat | 0.09 g | 0.0 g | 0% |
| Carbohydrate | 82.8 g | 33.1 g | 12% |
| Dietary fiber | 5.3 g | 2.1 g | 8% |
| Total sugars | 72.56 g | 29.0 g | — |
| Protein | 0.17 g | 0.1 g | 0% |
| Sodium | 5 mg | 2 mg | 0% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on the bag are missing here. USDA does not publish an added sugars figure for this generic record, and it does not publish trans fat either, so both lines are left out rather than guessed. Cholesterol is zero, and potassium comes in at 49 mg per 100 grams — 20 mg in the scoop, which rounds to 0% of the Daily Value.
Worth knowing before you log anything: the Ocean Spray label reads 325 calories per 100 grams, or 130 per 1/4 cup, against USDA's 308 and 123. That is a 5.5% gap. Neither number is wrong; label values come from the manufacturer's own analysis of one product, while the USDA record describes sweetened dried cranberries as a category. If you scan a bag, use the bag.
US servings, from a tablespoon to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 tbsp | 10 g | 31 kcal |
| 1 oz, a small handful | 28.4 g | 87 kcal |
| 1/4 cup, the label serving | 40 g | 123 kcal |
| 1/3 cup | 53.3 g | 164 kcal |
| 1 cup | 160 g | 493 kcal |
| Per 100 g | 100 g | 308 kcal |
Only the 1/4 cup and the 1-cup measure come from USDA's own household measures for this food. The tablespoon, the ounce and the 1/3 cup are our own arithmetic from the USDA 100-gram figure, not USDA servings.
The cup is where people go wrong. A full cup of Craisins is 493 calories — almost exactly four times the 1/4-cup scoop, because dried fruit packs tightly and 160 grams fits in that cup without looking heaped. Recipes that call for "1 cup dried cranberries" are adding roughly the calories of two slices of pie to the bowl before anything else goes in. When you are scattering them over oatmeal or a salad, a tablespoon at 31 calories is the honest unit.
The handful is the other trap. Grabbing straight from the bag lands most people somewhere between one ounce and a third of a cup, so 87 to 164 calories, and repeat handfuls stack fast because Craisins are chewy rather than filling.
Reduced sugar, flavored and covered Craisins
The bag you buy changes the math more than the fruit does. Every version below uses the same 1/4-cup serving except the yogurt-covered pieces, which are labeled at 2 tablespoons.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Reduced Sugar Craisins | 250 kcal | 1/4 cup (40 g) | 100 kcal |
| USDA generic, sweetened dried cranberries | 308 kcal | 1/4 cup (40 g) | 123 kcal |
| Craisins Cherry | 325 kcal | 1/4 cup (40 g) | 130 kcal |
| Craisins Pomegranate | 325 kcal | 1/4 cup (40 g) | 130 kcal |
| Craisins Strawberry | 325 kcal | 1/4 cup (40 g) | 130 kcal |
| Chocolate covered dried cranberries | 450 kcal | 1/4 cup (40 g) | 180 kcal |
| Greek yogurt covered dried cranberries | 467 kcal | 2 tbsp (30 g) | 140 kcal |
Reduced Sugar Craisins are the only version that meaningfully moves the number down: 100 calories per scoop instead of 130 on the original label, a cut of about 23% taken out of the sugar while the serving stays the same size. The flavored bags — cherry, pomegranate, strawberry — all land at 130, identical to the original, because the flavor comes from juice concentrate that is itself sugar.
Store brands sit in the same narrow band. Great Value and Market Pantry dried cranberries are labeled at 325 and 350 calories per 100 grams, while 365 Everyday Value comes in lowest at 300, or 120 per 40-gram serving. A generic bag is not a lighter bag; it is the same fruit at roughly the same price in calories.
Chocolate and yogurt coatings are a different food. At 180 calories per 1/4 cup, chocolate covered cranberries cost about half again what the plain fruit does, and the yogurt version reaches 140 calories in just 2 tablespoons — more than a full 1/4 cup of plain Craisins in half the volume.
Sugar is the row to watch, not fat
Craisins have essentially no fat: 0.4 grams per serving, 1% of the Daily Value, and saturated fat rounds to zero. Sodium is 2 mg, which is nothing. Protein is 0.1 gram, which is also nothing, and that matters more than it looks — there is no protein and almost no fat to slow the carbohydrate down.
What is left is 33.1 grams of carbohydrate, 29.0 grams of it sugar, against 2.1 grams of fiber. That is a ratio of about 14 to 1 in a single 40-gram scoop. The fiber is genuine — 8% of the FDA Daily Value of 28 grams, and per 100 grams Craisins carry more fiber than raisins do — but it arrives inside a lot of sugar, because raw cranberries are far too sour to dry and eat without sweetening.
Scale it to the cup and the picture sharpens: 132.5 grams of carbohydrate, 48% of the Daily Value, and 8.5 grams of fiber, 30% of it. MyPlate counts dried fruit toward the daily fruit group, so Craisins are not a candy in nutritional terms. They behave like one on a calorie sheet. If you are watching sugar, the reduced-sugar bag at 100 calories a scoop is the straightforward swap; if you are watching calories only, portion size beats product choice every time.
How do Craisins compare?
| Dried fruit | Per 100 g | US serving | Calories |
|---|---|---|---|
| Craisins, sweetened dried cranberries | 308 kcal | 1 oz (28.4 g) | 87 kcal |
| Raisins, dark seedless | 299 kcal | 1 oz (28.4 g) | 85 kcal |
| Raisins, golden seedless | 301 kcal | 1 oz (28.4 g) | 85 kcal |
| Blueberries, dried, sweetened | 317 kcal | 1 oz (28.4 g) | 90 kcal |
Our take: on calories alone these four are interchangeable — eighteen calories per 100 grams separate the lightest from the heaviest, and per ounce the spread is five. Of the four, only sweetened dried blueberries are denser than Craisins. The real difference is protein: dark raisins carry 3.3 grams per 100 grams against 0.17 grams in Craisins, nearly twenty times as much, and they need no added sugar because grapes are sweet on their own. For a lunchbox or an oatmeal topping, raisins are the better nutritional buy. Craisins win on taste in salads and grain bowls, where their sourness is the point — just measure the scoop instead of pouring.
For general guidance on how fruit fits into a day's eating, the Dietary Guidelines for Americans treat whole and dried fruit as part of the same group, with the caution that dried forms are concentrated by weight. The FNDDS version of this food, record 2709202, carries the same nutrient profile and is the one you may see quoted with a 1-cup measure.
Most popular craisins brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Ocean Spray Craisins The Original Dried Cranberries | 325 cal |
| Ocean Spray Craisins Dried Cranberries Pomegranate | 325 cal |
| Ocean Spray Craisins Dried Cranberries Strawberry | 325 cal |
| Great Value Dried Cranberries | 325 cal |
| 365 Everyday Value Sweetened Dried Cranberries | 300 cal |
| Market Pantry Dried Cranberries | 350 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Craisins FAQs
How many calories are in 1/4 cup of Craisins?
123 calories in a level 1/4 cup, which weighs 40 grams and is the serving USDA lists for sweetened dried cranberries. That scoop brings 33.1 g of carbohydrate, 29.0 g of it sugar, plus 2.1 g of fiber and almost no fat or protein.
How many calories are in a cup of Craisins?
A full cup is 493 calories at 160 grams, almost exactly four times the 1/4-cup scoop. Carbohydrate rises with it, to 132.5 g, against 8.5 g of fiber. Very few people eat Craisins by the cup unless they are baking or mixing a batch of granola with them.
How much sugar is in Craisins?
72.56 g of sugar per 100 g, or 29.0 g in a 1/4-cup serving — roughly fourteen times the fiber in the same scoop. USDA does not split added from natural sugar in this generic record, but cranberries are sour enough that sweetening is what makes them edible dried.
Craisins vs raisins: which has more calories?
Craisins have slightly more, at 308 calories per 100 g against 299 for dark seedless raisins. Per ounce that is 87 versus 85, a difference you can ignore. The gap that matters is protein: raisins carry 3.3 g per 100 g, Craisins only 0.17 g.
Do Craisins have fiber?
2.1 g of fiber in a 1/4-cup serving, which is 8% of the 28 g Daily Value. Per 100 g Craisins hold 5.3 g, more fiber than raisins carry. It is real fiber, but it comes alongside 29.0 g of sugar in the same 40 grams.
How many calories in reduced sugar Craisins?
100 calories per 1/4 cup for the reduced sugar version, against 130 on the original Ocean Spray label — 250 calories per 100 g instead of 325. That is about 23% off, and the 40-gram scoop stays the same size, so the saving is real rather than a smaller serving.
Are Craisins healthy?
308 calories per 100 g makes Craisins concentrated rather than unhealthy. A 1/4-cup scoop gives 2.1 g of fiber, 8% of the Daily Value, with 0.4 g of fat and 2 mg of sodium. MyPlate counts dried fruit toward the fruit group; the catch is the 29.0 g of sugar.
Are Craisins good for weight loss?
123 calories per 1/4 cup is easy to fit into a day; 493 for a cup is not. Craisins carry almost no protein, 0.1 g per serving, so they do little for fullness. If you are counting, measure the scoop and treat them as a topping rather than a snack.
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Count it without the math
Point the camera at the bowl and BodyPal counts the Craisins for you, scoop and all.
