Dried Cranberries – Benefits, Nutrition, and Recipes

Alpa Momaya

October 31, 2023

Dried cranberries possess significant nutritional value and beneficial medicinal properties, making them an ideal fruit choice throughout the year. People of all age groups, including youngsters, adults, and even young children, favor dried cranberries. This fruit serves as a natural remedy for various health issues and is particularly popular for improving skin health. Incorporating dried cranberries into your diet plan is essential if you desire radiant and healthy skin.

Cranberries include a number of anti-cancer chemicals, including micronutrients that have been demonstrated to enhance the positive effects of breast cancer treatment. Additionally, regular consumption of this fruit can aid in the prevention of acne, dandruff, and other hair-related problems. Moreover, some studies suggest that this remarkable fruit may also contribute to achieving weight loss goals. However, it is important to note that relying solely on dried cranberries for weight loss is insufficient; incorporating regular exercise and maintaining a balanced diet is crucial.

Nutritional Value of Dried Cranberries

Nutritional Value of Dried Cranberries

Cranberries, in general, dried, or fresh, are loaded with nutrition in the form of vitamins and antioxidants. Dried cranberries contain almost the same number of antioxidants and dietary fibers that you will get in the fresh ones. But it is important to note that unlike fresh cranberries, dried cranberries go through the process of being dried for longer shelf life. This may or may not reduce the nutritional content depending on the type of drying process. 

Dried cranberries also contain natural sweeteners which may decrease the nutrient density of the fruit. It is advisable to read the nutrition facts on the packaging before you buy from a specific brand. But to help you get started here is an exhaustive list of the nutrition facts per 100 g of serving of a cup of dried cranberries:

  • Calories: 100 Kcal
  • Protein: 0.83
  • Fiber: 10 gm
  • Sodium: 4.17 mg
  • Carbohydrates: 26.67 gm
  • Calcium: 4 mg

10 Health Benefits of Dried Cranberries

Dried cranberries offer an array of benefits to living a healthier and fitter life. Here is a list of the 10 benefits you get from the consumption of dried cranberries:

1. Lowers Risk of Cardiovascular Diseases

Dried cranberries can lower the risk of cardiovascular diseases due to their rich content of antioxidants and anti-inflammatory properties. Studies suggest that these compounds help reduce oxidative stress and inflammation in the body, which are key factors in the development of cardiovascular diseases. 

Additionally, the high fiber content of dried cranberries promotes heart health by reducing cholesterol levels and improving blood vessel function. Regular consumption of dried cranberries as part of a balanced diet can contribute to a decreased risk of cardiovascular diseases.

2. Reduces Risk of Urinary Tract Infections (UTI’s)

This study proves that dried cranberries help reduce the risk of urinary tract infections (UTIs) through their natural compounds. They contain certain antioxidants and phytochemicals that prevent bacteria, particularly E. coli, from adhering to the walls of the urinary tract. These compounds also have anti-inflammatory properties, which can help reduce inflammation and discomfort associated with UTIs. Regular consumption of dried cranberries can be beneficial in preventing and managing urinary tract infections, promoting urinary health.

3. Reduces Chances of Breast Cancer and other Forms of Cancer

It may be true that there is no one way to prevent the development and spread of cancer but eating healthy is surely one of them. Research shows that those who consume dried cranberries on a regular basis have been found to have reduced exposure or risk of developing a cancerous tumor. The nutrients found in cranberries are known to slow down the progress of existing cancer while preventing the build-up of new ones. 

Many people over the world with predispositions to conditions such as prostate cancer or breast and ovarian cancer have shown significant improvements in reducing their risk by consuming dried cranberries daily.

4. Great for Oral Hygiene

Just like the PACs property in dried cranberries prevents bacteria from sticking to your urinary wall, in a similar way, they prevent tooth-decaying bacteria from sticking to your teeth. This improves your oral hygiene by making your teeth and gums stronger and preventing other problems like bad breath and gum bleed.

5. Improves Renal Function

Dried cranberries can contribute to the improvement of renal function through several mechanisms. They possess antioxidant properties that help reduce oxidative stress and inflammation in the kidneys. This can protect against kidney damage and promote overall renal health.

Furthermore, research suggests that the natural compounds in dried cranberries have been shown to inhibit the formation of kidney stones, which can hinder renal function. Lastly, the high water content and diuretic properties of cranberries can help promote proper hydration and urine flow, supporting healthy kidney function.

6. Helps Prevent Weight Gain

The average adult burns about 1500-2000 calories each day. The number of calories you burn depends on many factors like your age, gender, lifestyle, exercise regime, etc. You may be surprised to know that eating less is not equivalent to shedding calories. Accumulated calories will eventually convert into fat and add to your weight, even if you eat less. It is thus wiser to consume food portions that are not high in calorie content. One serving of dried cranberries, for example, has only 130 calories and is loaded with fiber that keeps you full for a longer time.  You can simply have these as a stand-alone meal.

7. Gives you Flawless Skin

They help in achieving flawless skin due to their beneficial properties. Firstly, they are rich in antioxidants, such as vitamins C and E, which help protect the skin against damage from free radicals and promote a youthful appearance. The antioxidants also assist in reducing inflammation and improving skin texture. 

Additionally, dried cranberries contain natural acids that exfoliate the skin, removing dead cells and promoting a brighter complexion. The fruit’s high fiber content can also support healthy digestion, which is important for maintaining clear and radiant skin.

8. Solves Hair Problems

Rich in Vitamins A and C, dried cranberries can be the answer to your hair problems like dandruff and hair fall. The antifungal and antiseptic properties of the fruit prevent drying of the scalp that is the main cause of dandruff and oily hair.

9. Reduces Comorbidity Factors

Dried cranberries can help reduce comorbidity factors by addressing various aspects of overall health. Firstly, their antioxidant properties can help reduce oxidative stress, which is associated with the development of comorbid conditions such as cardiovascular diseases, diabetes, and certain cancers. 

Also, the anti-inflammatory properties of dried cranberries can mitigate chronic inflammation, a common factor in many comorbidities. The high fiber content of dried cranberries can aid in weight management, reducing the risk of obesity-related comorbidities. By incorporating dried cranberries into a balanced diet, individuals can potentially lower the risk and impact of comorbid conditions.

10. Supports Digestion

Dried cranberries can aid in digestion through their high fiber content. Fiber adds bulk to the stool and helps promote regular bowel movements, preventing constipation. It also supports the growth of beneficial bacteria in the gut, improving overall gut health. Also, the natural enzymes present in dried cranberries can assist in breaking down food and enhancing nutrient absorption. According to studies, Including dried cranberries as part of a balanced diet can contribute to a healthy digestive system and improved digestion.

Healthy and Tasty Cranberry Recipes

The fun part about dried cranberries is that, unlike most fruits, these can be used in savory dishes as well. Here is a look at two of the most healthy and tasty recipes to add flavor to your regular diet:

1. Cranberry Almond Frozen Yogurt Bark


  1. 2 cups Greek yogurt of your choice
  2. ¼ cup unsweetened dried cranberries
  3. ½ cup chopped almonds


  • Line a sheet pan with parchment paper.
  • Evenly spread yogurt on the parchment paper.
  • Gently stir in cranberries & almonds, and give it a nice, even swirl.
  • Cover the sheet pan with plastic wrap and freeze it overnight.
  • Break the bark into pieces and store it in freezer-friendly zip lock bags.

2. Quinoa Cranberry Salad


  • 1/2 cup  dry uncooked quinoa
  • 1 cups water 
  • 2 cups spinach( chopped)
  • 1/2 cup dried cranberries
  • 1 lemon , zest and juice
  • 2 teaspoon extra virgin olive oil
  • freshly ground pepper
  • salt


  1. Cook quinoa with water
  2. Add spinach and stir through the cooked quinoa. Add the cranberries and stir them through too.
  3. Zest the lemons and add it to a small jar or bowl. Juice the lemons and add the juice to the jar/bowl with the zest, olive oil, salt and pepper. Put the lid on and shake it or whisk it together.
  4. Pour over the quinoa mixture and toss well to coat.

HealthifyMe Suggestion

Cranberries are a good source of several nutrients and antioxidants. Dried cranberries offer immense health benefits, including promoting heart health, preventing cancer, enhancing hair growth, treating joint pain, and treating urinary tract infections.

Moreover, it also supplies the dietary requirements of vitamin C, anthocyanin antioxidants, potassium, iron, and magnesium for optimal heart functions, blood circulation, and bone health. However, one must consume it in moderation and not in excess amounts to prevent any side effects like indigestion, bloating, or constipation from occurring. Can be incorporated into a diet Smoothies, salad and porridge toppings, baking, cooking with grains, chutney, and sauce.


Including dried cranberries in your diet is beneficial due to their high antioxidant content, potential for reducing the risk of chronic diseases, support for urinary tract health, cardiovascular benefits, improvement in skin health, aid in digestion, and potential for weight management. By incorporating dried cranberries into a balanced diet, individuals can enjoy these health benefits and support their well-being.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. Do dried cranberries help lose weight?

A. Yes. Dried cranberries are significantly low on fat and calorie content that prevent excess fat accumulation in your body.

Q. Do dried cranberries and fresh cranberries have the same nutritional value?

A. Cranberries, in any form, will give you almost the same benefits in terms of nutrition and medicinal value.

Q. Is it okay to consume dried cranberries daily?

A. It is highly recommended to include dried cranberries in your daily diet owing to their high nutritional value.

Q. Can dried cranberries solve hair problems?

A. Yes, they can. They are loaded with vitamins that prevent dandruff and hair fall.

Q. Can dried cranberries solve skin problems?

A. Yes, they can. They are loaded with nutritional properties that prevent acne and aging.

Research Sources

  1. American cranberries and health benefits – an evolving story of 25 years
  2. Cranberries (Vaccinium macrocarpon) and cardiovascular disease risk factors
  3. Cranberry flavonoids, atherosclerosis and cardiovascular health
  4. Cranberries and lower urinary tract infection prevention
  5. Cranberry phytochemical extracts induce cell cycle arrest and apoptosis in human MCF-7 breast cancer cells
  6. Cranberries – potential benefits in patients with chronic kidney disease
  7. Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 20151,2,3

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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3 responses to “Dried Cranberries – Benefits, Nutrition, and Recipes”

  1. Generally, in moderation, dried cranberries and overall cranberry products are safe for consumption for most people.

  2. Great Work Alpa Momaya I am also the author of a fitness blog and your work is very great and helpful.
    Many Many Thanks…!

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