Cranberry has 46 kcal and 4.6 g fiber per 100 g. A Cochrane review of 50 RCTs (Williams et al., 2023, n=8,857) found cranberry products reduce UTI risk by 30% (RR 0.70). Intensely tart — rarely eaten plain, usually in sauces or dried.
How should I track Cranberry?
Cranberry is a good source of fiber. When tracking Cranberry, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.