Sweetened dried cranberries are 308 kcal and 72.6 g sugar per 100 g. Most of the sugar comes from sweetening, since fresh cranberries are tart. A Cochrane review of 50 RCTs (Williams et al., Cochrane 2023) found cranberry reduced UTI risk (RR 0.70), but the whole-berry benefit is stronger in unsweetened preparations. Log as a dessert topping.
How should I track Cranberries, dried, sweetened?
Cranberries, dried, sweetened is a good source of fiber. Dried fruits like Cranberries, dried, sweetened are one of the sneakiest calorie sources because they look small but pack serious energy. Removing the water concentrates the calories — a small handful of dried fruit can match a full bowl of fresh fruit calorically. Research (Almiron-Roig et al., Appetite 2013) shows that people underestimate calorie-dense foods by 50–200% when portioning by eye. Weigh on a scale and pre-portion if snacking. Also check whether your variety is sweetened or unsweetened — the sweetened versions add 10–15% more calories from the sugar coating.