Cranberry Juice
Cranberry Juice: How Many Calories? Nutrition Facts and Benefits
Cranberry juice is a tart, ruby-red beverage made from cranberries, a fruit native to North America and traditionally harvested from bogs. Enjoyed for centuries, it’s consumed on its own or blended into cocktails, mocktails, and smoothies. While many commercial versions are sweetened, 100% cranberry juice offers a naturally tangy flavor and a rich profile of plant antioxidants.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 46 kcal | 12 g | 0.4 g | 0.1 g | 0 g | 2 mg |
| 2 | 1 cup (240 ml) | 110 kcal | 29 g | 1.0 g | 0.2 g | 0 g | 5 mg |
Health Benefits of Cranberry Juice
- A natural source of vitamin C and polyphenol antioxidants (including proanthocyanidins) that help protect cells from oxidative stress.
- May help reduce the risk of recurrent urinary tract infections in some people by inhibiting bacterial adherence (not a treatment; seek medical care for active infections).
- Hydrating and low in fat; easy to incorporate into snacks and meals.
- Can support overall immune function thanks to its vitamin C content.
- When part of a balanced diet, may support heart health markers according to some studies.
Cranberry Juice Consumption Tips
- Choose 100% cranberry juice or “no added sugar” varieties rather than sweetened cocktails.
- Dilute with water or sparkling water (e.g., 1:1) to reduce sugar per serving while keeping flavor.
- Enhance taste with lemon, lime, ginger, or mint; or blend into smoothies with yogurt.
- Pair with protein- or fiber-rich foods (nuts, cheese, whole grains) to moderate blood sugar spikes.
- Keep portions moderate (about 120–240 ml), adjusting to your calorie and sugar goals.