Carb Counts for Cranberries

Cranberry Carbs, Health Benefits, and Low-Carb Recipes

Fresh Cranberries in Pail
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Cranberries are very low in sugar while being high in fiber and nutrients. I encourage people to buy extra bags in the autumn to toss in the freezer and use all year long. Sugar-free cranberry sauce is good with meats, on yogurt or cottage cheese, and lots of other ways. I have a lot of low-carb recipes using cranberries linked below, including the cranberry sauce.

The only problem at all with cranberries is that on their own they are very tart, so a lot of sugar is usually added to foods using cranberries.

  Make sure to read those labels!

More Information about Cranberries

Carbohydrate and Fiber Counts for Cranberries

  • 1 oz of fresh cranberries: 2 grams of effective (net) carbohydrate plus 1 gram of fiber and 13 calories.
  • ½ cup of chopped fresh cranberries: 4 grams of effective (net) carbohydrate plus 2.5 grams of fiber and 25 calories.
  • ½ cup of whole fresh cranberries: 4 grams of effective (net) carbohydrate plus 2 grams of fiber and 23 calories.

Glycemic Index for Cranberries

There is no scientific study of the glycemic index of cranberries. Some sources have extrapolated from other similar foods that it would be in the low-moderate range.

More Information about the Glycemic Index

Glycemic Load of Cranberries

  • 1 oz of fresh cranberries: 0
  • ½ cup of fresh chopped cranberries: 1

  • ½ cup of whole fresh cranberries: 1

More Information about the Glycemic Load

Health Benefits of Cranberries

Cranberries are a very good source of vitamin C and manganese.

They are rich in phytonutrients, especially antioxidants which can protect cells from damage, lower risk of cardiovascular disease, and provide other health benefits. Cranberries also have an antibacterial effect in the mouth and GI and urinary tracts due to the special structure of the phytochemicals in them.

Low-Carb Recipes With Cranberries

More Carb Profiles:


Jepson R, Mihaljevic L, Craig J. Cranberries for preventing urinary tract infections. Cochrane Database Syst Rev. Jan 2004.

Lipson SM, Sethi L, Cohen P, et al. Antiviral effects on bacteriophages and rotavirus by cranberry juice. Phytomedicine. 2007 Jan;14(1):23-30.

Reid G. The role of cranberry and probiotics in intestinal and urogenital tract health. Crit Rev Food Sci Nutr 2002;42(3 Suppl):293-300.

Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values-2002, compiled by David Mendosa.

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007.

USDA National Nutrient Database for Standard Reference, Release 20.

Weiss EL, Lev-Dor R, Sharon N, Ofek I. Inhibitory effect of a high-molecular-weight constituent of cranberry on adhesion of oral bacteria. Crit Rev Food Sci Nutr. 2002;42(3 Suppl):285-92.

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