Fresh Cranberries
Firm, crimson cranberries famous for their sharp sourness and tangy taste (veenbessen), full of unique proanthocyanidins. Fresh cranberries have a low glycemic index (≈35) and are completely different from sugar-laden dried cranberries.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Mix them with naturally sweet fruit such as apple or add them to green smoothies to balance their strong tartness, and enjoy their benefits for urinary-tract health and healthy cells.
Best preparation methods
Cook the fresh berries with a little water, a safe stevia sweetener and a squeeze of orange to make a sugar-free homemade cranberry sauce for turkey and meat dishes.
Important Nutritional Note
Beware of commercial dried cranberries (craisins) and bottled cranberry juices, which are drenched in sugar to mask their sourness; pure fresh or frozen berries are the ideal healthy choice.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (50 g) |
|---|---|---|
| Calories | 46 kcal | 23 kcal |
| Protein | 0.5 g | 0.2 g |
| Carbohydrate | 12.2 g | 6.1 g |
| Available carbohydrate | 7.6 g | 3.8 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 4.6 g | 2.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (43), it ranks 16 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Fresh Cranberries good for weight loss?
Yes. Fresh Cranberries is very low in calories (46 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Fresh Cranberries affect blood sugar?
Its glycemic index is 35 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 50 g portion has a glycemic load of 1.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Fresh Cranberries?
A typical 50 g portion of Fresh Cranberries provides about 23 kcal, 0.2 g protein, 6.1 g carbohydrate, 0.1 g fat and 2.3 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.