Fruit
raw low bush cranberry.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
46
PROTEIN
0.70g
CARBS
11.5g
FAT
0.30g
FIBER
3.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories46kcal—
Protein0.70g1%
Carbohydrates11.5g4%
Fiber3.2g11%
Sugar4.4g9%
Total fat0.30g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water87g—
MINERALS
Sodium1.0mg0%
Potassium95mg2%
Calcium15mg1%
Iron0.40mg2%
Magnesium9.0mg2%
Phosphorus16mg1%
Zinc0.10mg1%
Copper0.06mg7%
Manganese2.5mg109%
Selenium0.10µg0%
VITAMINS
Vitamin A3.0µg0%
Vitamin C11mg12%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K5.1µg4%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.05mg3%
Folate (B9)2.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup100g
1 tablespoon6.3g
1 teaspoon2.1g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter423g
1 piece0.5g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, particularly proanthocyanidins, which may help prevent urinary tract infections (UTIs).
- ✓High in Vitamin C and manganese, supporting immune function and bone health.
- ✓Contains polyphenols and fiber that can promote a healthy gut microbiome and reduce inflammation.
COOKING TIPS
In the kitchen.
- 1Due to their intense tartness, cook with a sweetener (sugar, maple syrup, honey) to create sauces, jams, or compotes.
- 2Pair with savory dishes, especially game meats like venison, turkey, or rich pork, to provide a sharp, acidic contrast.
- 3Incorporate into baked goods like muffins, scones, and pies, often combined with sweeter fruits like apples or oranges to balance the flavor.
- 4Simmer with water and sugar to create a vibrant juice or a syrup for beverages and desserts.
STORAGE
Keep it fresh.
- Store fresh, unwashed berries in a covered container or perforated plastic bag in the refrigerator for up to 3 weeks.
- For long-term storage, freeze berries in a single layer on a baking sheet, then transfer to an airtight container or freezer bag for up to one year.
FAQ
Frequently asked questions.
Are raw low bush cranberries healthy?
Yes, low bush cranberries are highly nutritious. They are rich in Vitamin C and manganese, which support immune function and bone health, and contain powerful antioxidants that help reduce inflammation and protect cells from damage.
How many calories and carbs are in low bush cranberries?
A 100g serving of raw low bush cranberries contains approximately 46 calories and 11.5g of carbohydrates. They also provide about 0.7g of protein and a negligible 0.3g of fat, making them a low-calorie snack option.
Can low bush cranberries help prevent urinary tract infections (UTIs)?
Yes, these berries are rich in proanthocyanidins, which are antioxidants that may prevent bacteria from sticking to the walls of the urinary tract. This property makes them a common natural remedy for supporting urinary health.
Are low bush cranberries keto-friendly?
With 11.5g of total carbohydrates per 100g, low bush cranberries can be included in a keto diet if consumed in moderation. Their high fiber content helps lower the net carb count, making them a better fruit choice for low-carb lifestyles.
What do raw low bush cranberries taste like?
Raw low bush cranberries have a very tart, acidic, and slightly bitter flavor. They are significantly less sweet than garden blueberries and are often compared to lingonberries or traditional cranberries in their sharpness.
How do you prepare and cook with low bush cranberries?
While they can be eaten raw in salads or smoothies, they are most commonly cooked into jams, jellies, and sauces. Their high pectin content makes them excellent for preserves, and they pair well with meats or as a filling for tart baked goods.
Are low bush cranberries vegan and gluten-free?
Yes, raw low bush cranberries are a natural plant-based fruit and are 100% vegan and gluten-free. They are a safe whole-food option for individuals with celiac disease or those following a strict vegan diet.
How should I store fresh low bush cranberries?
Fresh berries should be stored in the refrigerator in a breathable container or a perforated bag. Because of their high acidity and natural benzoic acid, they have a longer shelf life than many other berries and can stay fresh for several weeks.
Can I freeze low bush cranberries?
Yes, low bush cranberries freeze very well. To prevent clumping, freeze them in a single layer on a baking sheet before transferring them to a sealed freezer bag; they will maintain their nutritional value for up to a year.
Are low bush cranberries good for gut health?
Yes, the polyphenols and dietary fiber found in these berries promote a healthy gut microbiome. These compounds act as prebiotics, feeding beneficial gut bacteria and helping to reduce intestinal inflammation.
