Cranberries, sweetened (Includes foods for USDA's Food Distribution Program)
Category: Fruits & Fruit Juices Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
123
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 132 (100%) |
| Fat | 3.9 (3.2%) |
| Protein | 0.3 (0.2%) |
| Total | 123 (100%) |
Serving: 0 cup [40g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 33 (82.8%) |
| Water | 6.3 (15.8%) |
| Fat | 0.4 (1.1%) |
| Protein | 0.07 (0.2%) |
| Ash | 0.06 (0.2%) |
| Total | 40 (100%) |
Serving: 0 cup [40g]
Benefits
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High in antioxidants that may help prevent urinary tract infections
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Contain phytonutrients called proanthocyanidins that support urinary tract and heart health
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Provide fiber to aid digestion and help manage blood sugar levels
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Sweetened dried cranberries are a good source of energy from natural sugars
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May help reduce inflammation throughout the body
Risks
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High in sugar content due to being dried and sweetened. Excess sugar intake can contribute to weight gain and increased risk of obesity, diabetes and heart disease
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High calorie density due to sugar content. Dried cranberries have a higher concentration of calories compared to fresh cranberries which can easily contribute excess calories to the diet
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May have added preservatives. Some dried cranberries are preserved with sulfites which some people can be sensitive to
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Lack dietary fiber. The drying process and addition of sugar reduces the fiber content of cranberries which is beneficial for digestive and heart health
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Potential for dental cavities. Frequent snacking on dried fruit with sugar can increase risk of cavities due to sugar sitting on teeth
Additional Information
Cranberries, dried, sweetened are a delicious and versatile food that offer several nutritional benefits. However, it is important to be mindful of the sweetening process and potential risks associated with consuming this particular product.
Firstly, cranberries are an excellent source of antioxidants. These powerful compounds help protect our cells from damage caused by free radicals, which can contribute to various chronic diseases. Cranberries are particularly rich in proanthocyanidins, a type of antioxidant that has been shown to promote urinary tract health by preventing the adhesion of certain bacteria to the urinary tract walls. This makes cranberries a popular choice for preventing and treating urinary tract infections.
Additionally, cranberries are low in calories and fat, making them a suitable option for those watching their weight or trying to maintain a healthy diet. They are also a good source of dietary fiber, which aids in digestion and helps regulate blood sugar levels. The fiber content of cranberries can contribute to feelings of fullness, making them a satisfying snack that can help prevent overeating.
Furthermore, cranberries are packed with essential vitamins and minerals. They are a good source of vitamin C, which plays a crucial role in supporting the immune system and promoting collagen production for healthy skin. Cranberries also contain vitamin E, a potent antioxidant that helps protect our cells from oxidative damage. Additionally, they provide small amounts of vitamins K and B6, as well as minerals like manganese and copper.
However, it is important to note that dried cranberries are often sweetened with added sugars to enhance their flavor. While this may make them more palatable, it also increases their calorie content and can contribute to weight gain if consumed excessively. Excessive sugar intake has been linked to various health issues, including obesity, type 2 diabetes, and heart disease. Therefore, it is crucial to consume dried cranberries in moderation and be mindful of their added sugar content.
Moreover, the drying process can cause some nutrient loss. While dried cranberries still retain many of their beneficial properties, such as antioxidants and fiber, they may have a reduced vitamin C content compared to fresh cranberries. Therefore, it is advisable to incorporate a variety of fruits and vegetables into your diet to ensure a well-rounded intake of essential nutrients.
In conclusion, cranberries, dried, sweetened offer several nutritional benefits, including being a rich source of antioxidants, low in calories and fat, and providing essential vitamins and minerals. However, it is important to be cautious of the added sugar content and potential nutrient loss during the drying process. Incorporating dried cranberries into a balanced diet can be a healthy choice, but it is crucial to consume them in moderation and consider other fresh fruits and vegetables as well.