How many calories are in cranberry juice?
A 1-cup pour of bottled cranberry juice cocktail, 8 fluid ounces and 253 g on the scale, is 137 calories. Per 100 g the juice runs 54 calories, and almost every one of them is sugar in water: no fat worth counting, no protein, and no fiber at all.
You'd need to walk about 27 minutes to burn the 137 calories in a 1-cup (253 g) serving.
How long does it take to burn off 137 kcal of cranberry juice?
A 1-cup (253 g) serving is 137 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 137 kcal |
|---|---|
| Walking, brisk | 27 min |
| Cycling, moderate | 17 min |
| Swimming, moderate | 20 min |
| Jogging | 16 min |
| Weight training, moderate | 30 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 (253 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Cranberry juice quick facts
- US servings from a shot to a 12-ounce glass
- The cranberry juice aisle in numbers
- Frozen concentrate is the trap
- Sugar carbs and the fiber that is not there
- How does cranberry juice compare?
- Most popular cranberry juice brands
- FAQ
Cranberry juice quick facts
When an American says cranberry juice, the bottle in the hand is almost always a juice cocktail: cranberry juice cut with water and sweetened, because straight cranberry juice is punishingly tart. So the row on this page is USDA SR Legacy 171903, "Cranberry juice cocktail, bottled". It is also the only cranberry record that carries a full nutrient panel and real household measures, a fluid ounce and a cup, instead of a bare 100 g line.
If you buy the unsweetened or 100% kind, skip ahead to the variants table. Those are different foods with different numbers, not a different source for the same one.
| Nutrient | Per 100 g | Per 1 cup (253 g) | % Daily Value |
|---|---|---|---|
| Calories | 54 | 137 | — |
| Total fat | 0.1 g | 0.3 g | 0% |
| Saturated fat | 0.01 g | 0.0 g | 0% |
| Carbohydrate | 13.52 g | 34.2 g | 12% |
| Dietary fiber | 0 g | 0.0 g | 0% |
| Total sugars | 11.87 g | 30.0 g | — |
| Protein | 0 g | 0.0 g | 0% |
| Sodium | 2 mg | 5 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 →
There is no added-sugars row here because the SR Legacy edition of this record does not carry that line at all. The bottle in your refrigerator does: added sugars sit on its Nutrition Facts panel, and that is the only place to read them. Cholesterol is 0 mg, and potassium comes to 35 mg a cup, about 1% of the FDA Daily Value of 4,700 mg.
US servings from a shot to a 12-ounce glass
| Serving | Weight | Calories |
|---|---|---|
| 1 oz by weight | 28.4 g | 15 kcal |
| 1 fl oz, a splash in a cocktail | 31.6 g | 17 kcal |
| Small juice glass, 4 fl oz | 126.5 g | 68 kcal |
| 1 cup, 8 fl oz | 253 g | 137 kcal |
| Tall glass, 12 fl oz | 379.5 g | 205 kcal |
| Per 100 g | 100 g | 54 kcal |
Only the 1 fl oz and 1 cup lines are USDA household measures. The 1 oz, 4 fl oz and 12 fl oz weights are our own arithmetic from the USDA 100 g figure, the fluid ounces scaled at the same 31.6 g per fluid ounce, not USDA servings.
Watch the two kinds of ounce, because cranberry juice is one of the foods where they diverge. A fluid ounce of juice weighs 31.6 g, more than the 28.4 g in an ounce by weight, so 8 fl oz is 253 g and 137 calories while 8 ounces on a kitchen scale is 227 g and 123 calories, our own arithmetic from the 54 per 100 g figure. The glass you pour is the fluid one.
The other trap is the glass itself. American drinking glasses are rarely 8 ounces; a standard tumbler holds 12, and filling it costs 205 calories, half again as much as the cup measure everyone quotes.
The cranberry juice aisle in numbers
Seven cranberry products sit on the same shelf, and they span a range of 4 to 201 calories per 100 g. Nothing else in the juice section spreads that wide.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Cranberry juice cocktail, bottled | 54 kcal | 1 cup (253 g) | 137 kcal |
| Unsweetened cranberry juice | 46 kcal | 1 cup (253 g, our arithmetic) | 116 kcal |
| 100% cranberry juice, not a blend | 32 kcal | 1 cup (248 g) | 79 kcal |
| Frozen concentrate, prepared with water | 47 kcal | 8 fl oz (237 g) | 111 kcal |
| Frozen concentrate, undiluted | 201 kcal | 1 fl oz (36.2 g) | 73 kcal |
| Low-calorie cranberry juice cocktail | 19 kcal | 1 cup (237 g) | 45 kcal |
| Diet cranberry juice, Ocean Spray | 4 kcal | 1 cup (253 g, our arithmetic) | 10 kcal |
The headline gap is between the cocktail and the 100% juice. Pour 253 g of each and you get 137 calories against 81, our own arithmetic from the USDA 100 g figures. That is not a stronger or weaker berry; the cocktail is juice thinned with water and topped back up with sugar, so the calories track the sugar, not the fruit.
The low-calorie cocktail replaces part of the sugar with saccharin and lands at 45 a cup. The diet version, essentially flavored water, is 10. Store labels tell the same story in their own units: Ocean Spray's Original Cranberry Juice Cocktail lists 110 calories for an 8 fl oz (240 mL) serving, the Pink cocktail 101, the Light drink 71 for a full 12 fl oz, and the Diet drink 5.
Frozen concentrate is the trap
The can from the freezer is the one number people get badly wrong. Undiluted concentrate is 201 calories per 100 g, nearly four times the bottled cocktail, because the water has been taken out. A 12 fl oz can weighs 435 g, so the whole thing is 874 calories and 223.8 g of carbohydrate, 81% of the 275 g Daily Value, before a drop of water goes in.
Mixed as the can instructs, the same juice drops to 47 calories per 100 g, and an 8 fl oz glass is 111 calories. The lesson is mundane and worth repeating: log concentrate after you dilute it, or log the can and the water together. A tablespoon licked off the spoon while it thaws is about 37 calories, our own arithmetic from the 201 per 100 g figure.
Sugar carbs and the fiber that is not there
A cup delivers 34.2 g of carbohydrate, 12% of the Daily Value, and 30.0 g of that is sugar. Total sugars have no Daily Value, so there is no percentage to compare against, and USDA does not publish added sugars for this record. What the panel does show is the cost of pressing fruit: fiber is 0.0 g, a flat 0% of the 28 g Daily Value, and potassium reaches only 35 mg, 1%.
That is the honest information gain on this page. Whole cranberries bring fiber; the juice brings the sugar and leaves the fiber in the pulp. MyPlate counts 100% juice toward the fruit group but advises that most of your fruit come from whole fruit, and the Dietary Guidelines for Americans say the same. A cocktail, of course, counts less: it is part juice, part sugar water.
Sodium is a non-issue at 5 mg a cup, 0% of the 2,300 mg Daily Value, so this is not a drink to worry about if you are watching salt. If you are watching sugar, the 100% juice at 79 calories a cup or the low-calorie cocktail at 45 do the same job in the glass for three-fifths to a third of the calories.
How does cranberry juice compare?
| Drink | Per 100 g | US serving | Calories |
|---|---|---|---|
| Cranberry juice cocktail | 54 kcal | 8 fl oz (253 g) | 137 kcal |
| Ocean Spray Cran-Grape | 54 kcal | 8 fl oz (253 g, our arithmetic) | 137 kcal |
| Cranberry-grape juice drink, bottled | 56 kcal | 8 fl oz (253 g, our arithmetic) | 142 kcal |
| Orange juice drink | 54 kcal | 8 fl oz (253 g, our arithmetic) | 137 kcal |
Our take: switching flavors buys you nothing. Three of these four land on exactly 137 calories a glass, and the widest spread in the table is 5 calories. Sweetened juice drinks are formulated to roughly the same sweetness, so they land at roughly the same calorie count whatever fruit is on the label. If you want a smaller number, change the category rather than the flavor: unsweetened or 100% juice, a smaller glass, or the diet version. Chasing "cranberry instead of orange" is a decision worth 0 calories.
Most popular cranberry juice 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 Light Cranberry Juice Drink | 20 cal |
| Ocean Spray Original Cranberry Juice Cocktail | 46 cal |
| Ocean Spray Sparkling Cranberry Juice | 36 cal |
| Ocean Spray Diet Cranberry Juice Drink | 2 cal |
| Ocean Spray Pink Cranberry Juice Cocktail | 42 cal |
| Ocean Spray Cranberry Juice Cocktail from Concentrate | 42 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Cranberry juice FAQs
How many calories are in a glass of cranberry juice?
A standard 8 fl oz glass of bottled cranberry juice cocktail is 137 calories. Pour a bigger 12 fl oz tumbler and you are at 205, scaled from the USDA 100 g figure rather than a USDA serving. A small 4 fl oz juice glass lands at 68 calories.
How many calories in 8 oz of cranberry juice?
8 fl oz of cranberry juice cocktail is 137 calories, because 8 fluid ounces of juice weighs 253 g and the juice runs 54 calories per 100 g. Eight ounces by weight is a different thing: 227 g, or 123 calories, our own arithmetic from the USDA 100 g figure.
How many calories in 100% cranberry juice vs cranberry juice cocktail?
100% cranberry juice is 32 calories per 100 g against 54 for the cocktail, so a cup is 79 calories instead of 137. The cocktail is cranberry juice thinned with water and sweetened; the 100% version is unsweetened and far more tart, which is why most shelves carry the cocktail.
How many calories in Ocean Spray cranberry juice?
Ocean Spray Original Cranberry Juice Cocktail lists 110 calories for its 8 fl oz (240 mL) label serving, at 46 calories per 100 g. The Light drink is 71 calories for a 12 fl oz serving, and the Pink Cranberry Juice Cocktail is 101 calories per 8 fl oz.
How many calories in diet cranberry juice?
About 10 calories a cup. The USDA record for Ocean Spray Diet Cranberry Juice is 4 calories per 100 g, so a 253 g pour comes to 10, our own arithmetic from that figure. The current Ocean Spray Diet label is even lower, at 5 calories per 8 fl oz serving.
Is cranberry juice high in sugar?
A cup of cranberry juice cocktail carries 30.0 g of total sugars, from 11.87 g per 100 g. Total sugars have no Daily Value, so there is no percentage to quote. USDA does not publish added sugars for this record either, so the split between fruit sugar and added sugar has to come off the bottle.
Does cranberry juice have any fiber?
None — the USDA record for bottled cranberry juice cocktail lists 0 g of fiber per 100 g, which is 0% of the 28 g Daily Value even across a full cup. Pressing berries into juice leaves the fiber behind in the pulp, so whole cranberries and cranberry juice are not interchangeable.
How many carbs are in a cup of cranberry juice?
34.2 g of carbohydrate in a 1-cup (253 g) serving, which is 12% of the 275 g Daily Value. Almost all of it is sugar: 30.0 g of the 34.2 g. There is no fiber to subtract, so net carbs and total carbs are the same number for this drink.
Similar foods
- Bubble Tea — 239 cal per drink
- Protein Shake — 156 cal per cup
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
- Tonic Water — 124 cal per can or bottle (12 fl oz)
- Sweet tea — 119 cal for 12 fl oz glass
Count it without the math
Point the camera at the glass and BodyPal counts it for you, cocktail or 100% juice.
