How many calories are in cranberries?
A cup of chopped fresh cranberries weighs 110 g and carries 51 calories. Whole berries fill the same cup at 100 g for 46 calories, which is also the per-100-g figure, since raw cranberries run 46 calories per 100 g. Almost nothing else in the produce aisle counts that cleanly.
You'd need to walk about 10 minutes to burn the 51 calories in one cup chopped (110 g).
How long does it take to burn off cranberries?
One cup chopped (110 g) is 51 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 51 kcal |
|---|---|
| Walking, brisk | 10 min |
| Cycling, moderate | 6 min |
| Swimming, moderate | 7 min |
| Jogging | 6 min |
| Weight training, moderate | 11 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 (110 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Cranberry quick facts
- US servings, from one berry to a cup
- Dried cranberries, sauce and juice
- Fiber is the row that pays off
- How do cranberries compare?
- Most popular cranberries brands
- Cranberry FAQs
Cranberry quick facts
The numbers below come from USDA SR Legacy record 171722, "Cranberries, raw". That is the bag of firm red berries you buy in November, not sauce and not juice, which is what most people are actually holding when they look this up. USDA also publishes the same berry as FNDDS 2709279 with an identical profile, so there is nothing to reconcile between the two.
The serving column is one cup chopped, 110 g, because chopped is how cranberries usually end up in a bowl of oatmeal, a muffin batter or a relish. Whole berries sit looser in the cup at 100 g, which is why the whole-cup number and the 100 g number are the same 46.
| Nutrient | Per 100 g | Per 1 cup chopped (110 g) | % Daily Value |
|---|---|---|---|
| Calories | 46 | 51 | — |
| Total fat | 0.13 g | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0.0 g | 0% |
| Carbohydrate | 11.97 g | 13.2 g | 5% |
| Dietary fiber | 3.6 g | 4.0 g | 14% |
| Total sugars | 4.27 g | 4.7 g | — |
| Protein | 0.46 g | 0.5 g | 1% |
| Sodium | 2 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 →
There is no added sugars row here, because this SR Legacy record does not carry that nutrient and a raw berry has none by definition. Total sugars have no Daily Value on the FDA label rules, so that cell stays empty. Cholesterol is zero, as it is in every fruit. Potassium runs 80 mg per 100 g, or 88 mg in the chopped cup, which is 2% of the Daily Value.
US servings, from one berry to a cup
| Serving | Weight | Calories |
|---|---|---|
| 1 berry | 2 g | 1 kcal |
| 1 oz | 28 g | 13 kcal |
| 1/2 cup whole | 50 g | 23 kcal |
| 1 cup whole | 100 g | 46 kcal |
| 1 cup chopped | 110 g | 51 kcal |
| Per 100 g | 100 g | 46 kcal |
The two cup measures are USDA household portions. The single berry, the ounce and the half cup are our own arithmetic from the USDA 100 g figure, not USDA servings, scaled straight down at 0.46 calories per gram.
That rate is worth remembering, because it makes cranberries almost impossible to overshoot in raw form. Eat a whole 12-ounce bag of fresh berries, all 340 g of it, and you are at roughly 156 calories, about a quarter more than one 40 g scoop of the dried kind at 123. Nobody eats a bag of raw cranberries, of course. The point is the ceiling: the fresh fruit has no way to become a calorie problem.
Recipes are where the arithmetic starts to matter. A standard relish or sauce recipe calls for 12 ounces of berries and a cup of sugar; the berries bring about 156 calories to that pot and a cup of granulated sugar adds roughly 774 more, both our own scaling from USDA per-100-g figures. The fruit is not what you are logging.
Dried cranberries, sauce and juice
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Cranberries, raw | 46 kcal | 1 cup whole, 100 g | 46 kcal |
| Dried, sweetened | 308 kcal | 1/4 cup, 40 g | 123 kcal |
| Cranberry sauce, canned | 159 kcal | 1 slice, 57 g | 91 kcal |
| Cranberry sauce, jellied | 160 kcal | 1/4 cup, 70 g | 112 kcal |
| Cranberry sauce, whole berry | 158 kcal | 1/4 cup, 70 g | 111 kcal |
| Cranberry juice, unsweetened | 46 kcal | 1 cup, 253 g | 116 kcal |
| Cranberry juice blend, 100% juice | 45 kcal | 8 fl oz, 240 g | 108 kcal |
Dried is the version that surprises people. At 308 calories per 100 g the sweetened dried berry is 6.7 times the raw fruit, and a quarter-cup scoop of 40 g comes to 123 calories, more than a whole cup of fresh at 46. Sugars move from 4.27 g per 100 g to 72.56 g. Two things happened at once: the water left, concentrating everything, and sweetener went in to counter the sourness that makes a raw cranberry inedible on its own.
Store labels land in the same place. Ocean Spray Craisins list 130 calories for a quarter-cup 40 g serving, the single-serve 1 oz pack is 100, and Great Value and 365 Everyday Value put 130 and 120 on a one-third-cup scoop that also weighs 40 g. The scoop size on the package changes; the 40 g does not.
Sauce sits in between. Canned sweetened sauce runs 159 calories per 100 g, so the classic 57 g slice cut off a jellied log is 91 calories, and a quarter cup of jellied or whole-berry sauce is 112 or 111. The gap between jellied and whole berry is one calorie per quarter cup, which means the choice at Thanksgiving is a texture argument, not a calorie one.
Juice is the sneakiest. Unsweetened cranberry juice matches the raw berry exactly at 46 calories per 100 g, and that equality is what fools people. A cup of juice weighs 253 g, though, against 100 g for a cup of whole berries, so the glass is 116 calories, more than double the fruit. A 100% juice blend is close behind at 108 calories per 8 fl oz.
Fiber is the row that pays off
A chopped cup of raw cranberries delivers 4.0 g of fiber for 51 calories: 14% of the 28 g Daily Value from a serving that costs about 2.5% of a 2,000-calorie day. Very few foods return fiber at that rate, which is why MyPlate counts whole and cut fruit ahead of juice when you are filling the fruit group.
That ratio is exactly what juicing destroys. Press the berries and the fiber drops from 3.6 g to 0.1 g per 100 g while the sugars climb from 4.27 g to 12.1 g, close to triple. Same source fruit, same calorie density, completely different row on the label. If fiber is what you are after, the whole berry is the only version that supplies it.
There is also a second cranberry in the USDA files. Wild bush cranberries, harvested in Alaska, run 55 calories per 100 g with 6.7 g of fiber and 1.1 g of protein, denser than the cultivated berry on every count. They also carry 26 mg of sodium per 100 g against 2 mg for the farmed fruit, though at that level neither is worth a thought, and both are far below the 2,300 mg Daily Value.
How do cranberries compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Cranberries, raw | 46 kcal | 1 cup chopped, 110 g | 51 kcal |
| Cranberries, dried and sweetened | 308 kcal | 1/4 cup, 40 g | 123 kcal |
| Cranberry sauce, canned | 159 kcal | 1 slice, 57 g | 91 kcal |
| Cranberry juice, unsweetened | 46 kcal | 1 cup, 253 g | 116 kcal |
Our take: fresh is the only one of these four that stays cheap once you serve it in a realistic portion. The raw berry and the unsweetened juice tie at 46 calories per 100 g, and the juice still costs you more than double per glass simply because liquid is heavy. For weight control, buy the bag and freeze half of it. For a salad or a bowl of oatmeal, use half the dried cranberries you were about to use and add fresh or frozen berries for the rest; you keep the color and cut the number.
Most popular cranberries 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 Original Dried Cranberries | 325 cal |
| Ocean Spray Craisins Dried Cranberries 1 oz | 352 cal |
| Ocean Spray Craisins Dried Cranberries Strawberry | 325 cal |
| Ocean Spray Craisins Dried Cranberries Pomegranate | 325 cal |
| Great Value Dried Cranberries | 325 cal |
| 365 Everyday Value Sweetened Dried Cranberries | 300 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Cranberry FAQs
How many calories are in 1 cup of fresh cranberries?
A cup of whole raw cranberries weighs 100 g and carries 46 calories, so the cup and the 100 g figure land on the same number. Chop the same cup and it packs down to 110 g and 51 calories. Both come from USDA record 171722.
How many calories are in dried cranberries?
Sweetened dried cranberries run 308 calories per 100 g, and the usual quarter-cup scoop of 40 g is 123 calories. That is 2.7 times a whole cup of fresh berries, from a pile you could hold in one palm. Drying removes water; the sugar coating adds the rest.
Are cranberries low in sugar?
Yes: raw cranberries hold 4.27 g of total sugars per 100 g, one of the lowest figures on the fruit shelf, and none of it is added sugar. A cup chopped is 4.7 g. Sweetened dried cranberries are a different food at 72.56 g per 100 g.
How much fiber is in cranberries?
Raw cranberries carry 3.6 g of fiber per 100 g. A chopped cup of 110 g brings 4.0 g, which is 14 percent of the 28 g Daily Value, for only 51 calories. Wild bush cranberries go further at 6.7 g per 100 g.
How many calories are in cranberry sauce?
Canned sweetened cranberry sauce is 159 calories per 100 g, so a 57 g slice off the jellied log is 91 calories. Ocean Spray's jellied sauce is close at 160 per 100 g, or 112 for a quarter cup. Sugar, not the berry, drives that number.
Are cranberries good for weight loss?
A cup of whole raw cranberries is 46 calories with 3.6 g of fiber, so fresh berries are cheap in a calorie budget. The sweetened dried version is not: 123 calories for a quarter cup. If you are watching calories, keep the berries fresh or frozen.
How many carbs are in raw cranberries?
Raw cranberries hold 11.97 g of carbohydrate per 100 g, which is 13.2 g in a chopped cup of 110 g, or 5 percent of the Daily Value. Fiber accounts for 3.6 g of that 11.97 g, and sugars for 4.27 g.
Is cranberry juice higher in calories than whole cranberries?
Per 100 g they tie at 46 calories, but a cup of juice weighs 253 g and lands at 116 calories, more than double a 100 g cup of berries. Juicing also strips the fiber, from 3.6 g down to 0.1 g per 100 g.
Similar foods
- Plum — 30 cal per plum
- Blood Orange — 62 cal per medium blood orange
- Orange — 62 cal per medium orange
- Nectarine — 31 cal for 1/2 medium
- Cara Cara Orange — 69 cal per medium orange
- Papaya — 34 cal for 1/2 small papaya
Count it without the math
Point the camera at the bowl and BodyPal counts the cranberries for you, fresh or dried.
