How Cranberries Can Benefit Your Health In Their Various Forms

How Cranberries Can Benefit Your Health In Their Various Forms

a small berry with a mighty impact

Many people consider cranberries a superfood due to their high nutrient and antioxidant content, and we agree!

With their vibrant hue and tangy flavor, these tiny berries are not only delicious but also packed with nutrients and health benefits.

Although fresh cranberries are typically in season from September to December, that does not mean you can't enjoy and benefit from their delicious goodness all year long.

Let's explore the various forms of cranberries – fresh, dried, juiced, and in supplement form – sharing their nutritional value, how to enjoy them, and their health benefits! 

READ MORE: 14 Delicious every day superfoods to add to your diet


Fresh cranberries are the most recognizable form of this fruit, known for their tart taste and firm texture. Rich in vitamins C, E, and K, as well as fiber and antioxidants, fresh cranberries offer a host of health benefits.

How To Enjoy Them:

They are commonly used in cooking and baking, adding a burst of flavor to dishes like sauces, chutneys, salads, and desserts.

Fresh cranberries can also be eaten raw or blended into smoothies for a refreshing and nutritious treat.

Nutritional Value:

(per 1 cup)

  • Calories: 46 kcal
  • Carbohydrates: 12 g
  • Fiber: 4.6 g
  • Vitamin C: 16% DV
  • Vitamin E: 8% DV
  • Vitamin K: 12% DV
  • Antioxidants: Flavonoids, anthocyanins, proanthocyanidins

Health Benefits:

1. Urinary Tract Health: Fresh cranberries contain compounds that help prevent urinary tract infections by inhibiting the adhesion of bacteria to the urinary tract walls.

2. Heart Health: The antioxidants in cranberries may reduce the risk of cardiovascular disease by lowering blood pressure and improving cholesterol levels.

3. Digestive Health: The high fiber content of cranberries promotes digestive regularity and may prevent constipation.

4. Anti-Inflammatory Properties: Certain phytochemicals in cranberries have anti-inflammatory effects, which may help alleviate symptoms of inflammatory conditions like arthritis.



Dried cranberries, also known as craisins, are fresh cranberries that have been dehydrated to extend their shelf life. While they retain many of the nutritional benefits of fresh cranberries, dried cranberries are often sweetened with sugar or fruit juice, which can increase their calorie and sugar content.

How To Enjoy Them:

Enjoy them as a satisfying snack, sprinkle them over your morning cereal or yogurt, or create vibrant and colorful salads by tossing them with leafy greens, nuts, and your favorite vinaigrette.

Cranberries also make an excellent addition to baked goods, such as muffins, cookies, and bread, where their tangy-sweet profile adds a delightful contrast to the overall taste.

Try this delicious, hearty cranberry pecan & sweet potato pilaf!

Nutritional Value:

(per 1/4 cup, sweetened. Note that these values can differ between brands and they way they are sweetened.)

  • Calories: 130 kcal
  • Carbohydrates: 33 g
  • Fiber: 2 g
  • Added Sugars: 29 g

Health Benefits:

1. Antioxidant Boost: Dried cranberries are rich in antioxidants, which help neutralize free radicals in the body and protect against oxidative stress.

2. Energy Source: Despite their small size, dried cranberries are calorie-dense and provide a quick source of energy, making them a popular choice for athletes and outdoor enthusiasts.

3. Convenience: Dried cranberries have a longer shelf life than fresh ones and are easy to incorporate into various recipes, from trail mix to baked goods.


Juice sweetened cranberries

Sugar sweetened cranberries

Organic sugar sweetened cranberries


Cranberry juice is a popular beverage made by extracting the liquid from fresh or dried cranberries. While commercially available, cranberry juice often contains added sugars or sweeteners to balance the tartness of the fruit. Unsweetened varieties are also available for those seeking a lower-calorie option.

Cranberry juice is renowned for its potential health benefits, particularly for urinary tract health. Still, choosing products with minimal added sugars is essential to maximize its nutritional value.

Nutritional Value:

(per 1 cup, unsweetened. Note that these values can differ between brands):

  • Calories: 46 kcal
  • Carbohydrates: 12 g
  • Fiber: 0.2 g
  • Sugars: 4 g

Health Benefits:

1. Urinary Tract Health: Cranberry juice contains antioxidants called proanthocyanidins, preventing bacteria from adhering to the urinary tract walls, and reducing the risk of urinary tract infections. 

However, if you're at risk of recurrent UTIs, cranberry juice may help, but it likely won't cure an existing infection.

One of our customers advised: "Take 1-2 Tb before bed as needed (usually about a week) to get rid of a UTI infection. Works well with d-mannose powder." *Please note that this is not medical advice but the user's opinion.

2. Hydration: Cranberry juice is a hydrating beverage that provides essential fluids to the body, supporting overall health and well-being.

3. Antioxidant Properties: The antioxidants in cranberry juice help combat oxidative stress and inflammation, promote cardiovascular health, improve your immune function, and may support a healthy gut.


Lakewood Pure Cranberry Juice

Lakewood Organic Cranberry Blend

Lakewood Organic Pure Cranberry Juice Concentrate



Cranberry supplements, available in various forms such as capsules, tablets, and powders, are concentrated sources of cranberry extract or powder.

While they offer the convenience of standardized dosages, cranberry supplements may not provide the same benefits as whole cranberries or juice, as they often lack the fiber and other nutrients in the whole fruit.

However, supplements can be a convenient option for individuals who struggle to incorporate cranberries into their diet or who require higher doses for specific health concerns.

Potential Benefits:

1. Urinary Tract Health: Like cranberry juice, cranberry supplements contain proanthocyanidins that may help prevent urinary tract infections by inhibiting bacterial adhesion.

2. Convenience: Cranberry supplements offer a convenient way to consume concentrated doses of cranberry extract without needing preparation or refrigeration.

3. Standardized Dosages: Supplements provide standardized dosages of cranberry extract, ensuring consistent intake of bioactive compounds for therapeutic purposes.


Mannose Cranberry for Urinary Tract Health

Cranberry 700mg Caps with Vitamin C

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