Dried cranberries contain several nutrients and compounds that are beneficial for your health. However, they aren’t as nutritious as raw cranberries—plus, with higher added sugar content, eating too many dried cranberries can have some drawbacks. Here’s what happens when you eat them regularly.
A 40-gram serving (about a quarter cup) of dried cranberries contains 2.12 grams of fiber. Adults should get about 25-30 grams of fiber daily, so one serving of cranberries can get you about 7-8% of the way to that daily fiber goal.
In boosting fiber intake, eating cranberries may offer several health benefits:
- Improved digestion: There are two main kinds of fiber—insoluble and soluble fiber. Insoluble fiber adds bulk and density to stools, helping them move, and soluble fiber slows digestion and boosts nutrient absorption in the stomach. Eating more fiber has also been linked to a healthier gut microbiome, or the collection of microbes that live in the gastrointestinal tract. A healthy gut microbiome may lower the risk of chronic diseases such as cancer and diabetes.
- Better heart health: Across numerous studies, researchers have found that fiber reduces blood pressure and low-density lipoprotein (LDL), or “bad,” cholesterol. This reduces the risk of heart disease and stroke.
- Support for weight management: High fiber foods like dried cranberries move slowly through the digestive system, which makes you feel full for longer. This can reduce calorie intake and help you manage weight.
Cranberries are very tart, so dried cranberries are dehydrated in sugar solutions to make them more palatable.
But that means a typical 40-gram serving (about a quarter cup) serving of sweetened dried cranberries contains 29 grams of sugar.
Adults should get no more than 10% of their daily calories from added sugars. The American Heart Association generally recommends:
- Men should limit added sugar intake to 36 grams per day.
- Women should limit added sugar intake to 25 grams per day (less than one serving of dried cranberries).
Diets high in added sugars can lead to weight gain and raise the risk of diabetes, obesity, fatty liver disease, and heart disease.
There are many plant compounds in cranberries that work as antioxidants. One of them, called anthocyanin, is also responsible for cranberries’ distinct red color.
Anthocyanins and other antioxidants such as flavonoids protect cells from dangerous chemical byproducts called free radicals. Without antioxidants, free radicals build up in the body and create a phenomenon called oxidative stress, which has been linked to diabetes, heart disease, and other chronic diseases.
Notably, dried cranberries have lower antioxidant content than raw cranberries.
Cranberries have a long history being used to treat urinary tract infections (UTIs), or bacterial infections of the bladder, kidneys, ureters, or urethra.
Research suggests that a flavonoid called proanthocyanidin may be able to stop bacteria from attaching to tissues in the urinary tract.
In fact, some studies have found that cranberry products can lower the risk of recurrent UTIs in women by 25-30%.
However, evidence is mixed—some research hasn’t found any effect of cranberries on UTIs. In 2020, the Food and Drug Administration said evidence that cranberry juice, cranberry supplements, or cranberry powder can prevent UTIs is “limited and inconsistent.”
In general, raw cranberries are more nutritious than dried cranberries. Raw cranberries are:
- Lower in calories
- Lower in carbohydrates and sugar
- Higher in vitamins C and K
Raw cranberries can be eaten in place of dried ones. But if you prefer dried cranberries, be sure to check the label and look out for added sugars—choose dried cranberries that are unsweetened or have no sugar added for the greatest health benefits.
