Nutritional Value Of Cranberries

The glossy, dark red and tart berries, which we know of as cranberries, are a rich source of various nutrients. Medical practitioners speak very highly of them because of the medicinal properties of these berries. They contain high amount of antioxidants (five times as much as broccoli). A mere 100 grams of cranberries make up for around 15% of our daily need of fiber and vitamin C. They also provide essential dietary mineral, manganese and other micronutrients in a balanced amount. In case you want to know about the nutritional value of cranberries in detail, the table given below would prove to be of great help.

Cranberries Nutritional Facts

Amount of Cranberries: 1 cup

Total Weight of Cranberries: 110 g

Nutrients		Amount
Basic Components
Proteins	0.4 g
Carbohydrates	13.4 g
Water	95.8 g
Ash	0.2 g
Calories
Total Calories	212 KJ
From Carbohydrate	201 KJ
From Protein	5.9 KJ
From Fat	5.0 KJ
Vitamins
Vitamin A	66.0 IU
Retinol Activity Equivalent	3.3 mcg
Beta Carotene	39.6 mcg
Lutein+Zeaxanthin	100 mcg
Vitamin C	14.6 mg
Vitamin E (Alpha Tocopherol)	1.3 mg
Vitamin K	5.6 mcg
Niacin	0.1 mg
Vitamin B6	0.1 mg
Folate	1.1 mcg
Food Folate	1.1 mcg
Dietary Folate Equivalents	1.1 mcg
Pantothenic Acid	0.3 mg
Choline	6.0 mg
Betaine	0.2 mg
Minerals
Calcium	8.8 mg
Iron	0.3 mg
Magnesium	6.6 mg
Phosphorus	14.3 mg
Potassium	93.5 mg
Sodium	2.2 mg
Zinc	0.1 mg
Copper	0.1 mg
Manganese	0.4 mg
Selenium	0.1 mcg
Saturated Fats
16:0 Palmitic	6.6 mg
18:0 Stearic	2.2 mg
Mono Fats
18:1 Oleic	19.8 mg
Poly Fats
18:2 Linoleic	36.3 mg
18:3 Linolenic	24.2 mg
Other Fats
Total Omega-3 fatty acids	24.2 mg
Total Omega-6 fatty acids	36.3 mg
Amino Acids
Tryptophan	3.3 mg
Threonine	30.8 mg
Isoleucine	36.3 mg
Leucine	58.3 mg
Lysine	42.9 mg
Methionine	3.3 mg
Cystine	3.3 mg
Phenylalanine	39.6 mg
Tyrosine	35.2 mg
Valine	49.5 mg
Arginine	61.6 mg
Histidine	19.8 mg
Alanine	53.9 mg
Aspartic Acid	207 mg
Glutamic Acid	161 mg
Glycine	52.8 mg
Proline	34.1 mg
Serine	56.1 mg

Buying & Storing Tips

Fresh cranberries are harvested in September and October and appear in market from October through December.
Choose berries that are firm to touch, plump and deep red in color. Firmness and deep red color are signs of good-quality berries.
The antioxidant content is the most in fresh berries, and the least in bottled cranberry drinks with added sugars.
Frozen cranberries may be stored for several years. Spread fresh cranberries on a cookie sheet and put in a freezer. The berries would be fully frozen in a couple of hours, and will be ready to transfer to a freezer bag. Remember to date the bag.

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