Cranberries have a tangy sweet flavour and aroma, with a slightly chewy texture. They are rich in protective antioxidants with anti-inflammatory and immune-boosting properties. These little ruby gems are a great source of vitamin C, vitamin A and dietary fibre.

Packed with antioxidants (eg quercetin and anthocyanins) which promote heart and blood vessel health by preventing the formation of cholesterol plaque. Vitamins A and C, as well as folate, potassium and manganese.

Cranberries, Apple Juice Concentrate, Sunflower Oil

Allergens: No known allergens.

Nutritional Profile

A serving is 1 cup of raw berries or a quarter-cup of dried. Nutritionally, those servings are different because the dried berries have more sugar.

A quarter-cup of dried fruit contains:

• 92 calories
• 0 grams of fat
• 25 grams of carbohydrates
• 2 grams of fiber
• 22 grams of sugar
• 0 grams of protein
• 2 milligrams of sodium

When cranberries are dried, they lose most of their vitamins, but they hold on to other nutrients such as potassium and calcium.

Health Benefits of Cranberries

People call cranberries a superfood for good reason: They have all kinds of health-boosting benefits.

They're high in antioxidants. A study found that out of 20 common fruits, cranberries have the highest level of phenols, a type of antioxidant. (Red grapes were a distant second.)

They help with urinary tract health. Studies have shown that cranberries can help lessen the risk of urinary tract infection (UTI) in certain people. This includes children or women who get them often. Your doctor may suggest that you take them as supplements or drink the juice from time to time.

But this won't cure a UTI after it starts. If you think you have one, talk to your doctor about a better treatment.

Cranberries may help with gut health. Studies have shown that they can improve gut bacteria in people who eat an animal-based diet. In other words, if you eat a lot of meat, dairy, and sugar, cranberries can help put good bacteria back into your digestive system. They also reduce bile acids in the gut that have a link to colon and gastrointestinal cancers.

They keep your mouth healthy. Just like in your digestive system, cranberries help control harmful acids in your mouth. They lessen the amount of acid you make and keep it from sticking to your teeth. This helps stop cavities, gum disease, tooth decay, and even oral cancer.

Cranberry Risks

Cranberries are safe to eat, but there are a few exceptions. Talk to your doctor about eating them if:

You take warfarin. Cranberries contain a good amount of vitamin K. This nutrient can interfere with a prescription blood thinner called warfarin. If you take warfarin, doctors say that you should eat or drink only small amounts of the berries or their juice.

You get kidney stones. If you drink a lot of cranberry juice over time, you may be more likely to get kidney stones.

Some possible side effects of eating too many cranberries include an upset stomach, throwing up, and diarrhea.

How to Store and Prepare Cranberries

Storage: Store in a cool, dry place away from direct sunlight.

Shelf Life: Up to 12 months when stored as above.

Dried cranberries are a popular way to eat this superfood. Although the berries still contain many of the same nutrients and minerals, large amounts of sugar are often added to dried cranberries to help preserve them, and most of the cranberries we store are juice infused.

Here are some ways to add cranberries into your diet:

Make cranberry sauce for thanksgiving dinner

Add cranberries into an pie with another fruit

Sprinkle dried cranberries into your yogurt or oatmeal

Blend cranberries into a salad dressing

Mix cranberries into a smoothie with other fruit and vegetables

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