Cranberries, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Vibrantly red and intensely tart, raw cranberries are a classic autumn fruit, perfect for sauces, juices, or adding a zing to baked goods.
Per 100g reference serving, Cranberries, raw provides 46 kcal of energy, 0.46g protein (4% of calories), 12g total carbohydrates (94% of calories, including 3.6g dietary fiber and 4.27g sugars), and 0.13g total fat (2% of calories).
Vitamins Profile in Cranberries, raw (Per 100g)
Track how Cranberries, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 14 mg | 15.6% DV |
| Vitamin A (RAE) | 3 µg | 0.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1.65 mg | 11% DV |
| Vitamin K (Phylloquinone) | 5 µg | 4.2% DV |
| Vitamin B1 (Thiamin) | 0.012 mg | 1% DV |
| Vitamin B2 (Riboflavin) | 0.02 mg | 1.5% DV |
| Vitamin B3 (Niacin) | 0.101 mg | 0.6% DV |
| Vitamin B5 (Pantothenic Acid) | 0.295 mg | 5.9% DV |
| Vitamin B6 (Pyridoxine) | 0.057 mg | 3.4% DV |
| Total Folate (Vitamin B9) | 1 µg | 0.2% DV |
| Folate (Dietary Folate Equivalents) | 1 µg | 0.2% DV |
| Natural Food Folate | 1 µg | 0.2% DV |
| Choline | 5.5 mg | 1% DV |
| Betaine (Trimethylglycine) | 0.2 mg | 0.1% DV |
| Beta-Carotene | 38 µg | 1.1% DV |
| Lutein + Zeaxanthin | 91 µg | 0.9% DV |
Minerals & Electrolytes in Cranberries, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.23 mg | 1.3% DV |
| Calcium (Ca) | 8 mg | 0.6% DV |
| Magnesium (Mg) | 6 mg | 1.4% DV |
| Potassium (K) | 80 mg | 1.7% DV |
| Zinc (Zn) | 0.09 mg | 0.8% DV |
| Selenium (Se) | 0.1 µg | 0.2% DV |
| Phosphorus (P) | 11 mg | 0.9% DV |
| Copper (Cu) | 0.056 mg | 6.2% DV |
| Manganese (Mn) | 0.267 mg | 11.6% DV |
| Sodium (Na) | 2 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.022 g | 1.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.033 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.018 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.055 g | 0.3% DV |
| Saturated Fat (SFA) | 0.008 g | 0% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.053 g | 1.8% DV |
| Isoleucine (BCAA) | 0.033 g | 2.2% DV |
| Valine (BCAA) | 0.045 g | 2.5% DV |
| Lysine | 0.039 g | 1.9% DV |
| Methionine | 0.003 g | 0.3% DV |
| Tryptophan | 0.003 g | 0.8% DV |
| Phenylalanine | 0.036 g | 2.4% DV |
| Threonine | 0.028 g | 2.5% DV |
| Histidine | 0.018 g | 2.2% DV |
| Glycine | 0.048 g | 1.6% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Cranberries, raw contains 46 calories (kcal), 0.46g of protein, 12g of carbohydrates (3.6g fiber, 4.27g total sugars), and 0.13g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cranberries, raw has an estimated food pH of 2.5 and a Potential Renal Acid Load (PRAL) score of -1.31 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Cranberries, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cranberries, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.