High on antioxidants and fiber, cranberries are hailed for their high rich nutritional value. See the nutrition facts related to cranberry, in the given article.

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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