Cranberry juice typically contains about 116 calories per 8-ounce serving, depending on added sugars and specific brand formulations.
Cranberry juice is a tart, refreshing beverage packed with nutrients. But how many calories does it contain? A 100ml serving of unsweetened cranberry juice has approximately 45-50 calories. This article explores cranberry juice’s calorie content, nutritional profile, health benefits, and how to choose the best options.
Cranberry Juice Nutrition Facts
Here’s the nutritional breakdown for 1 cup (240ml) of unsweetened cranberry juice:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 116 | 6% |
| Total Carbohydrates | 31g | 11% |
| Sugars | 31g | 62% |
| Vitamin C | 23.5mg | 26% |
| Vitamin E | 3mg | 20% |
Calorie Comparison of Cranberry Juice Types
- Unsweetened cranberry juice: 45-50 calories per 100ml
- Cranberry juice cocktail: 60-70 calories per 100ml
- Light cranberry juice: 30-40 calories per 100ml
Health Benefits of Cranberry Juice
Urinary Tract Health
Cranberry juice contains A-type proanthocyanidins that may prevent bacteria from adhering to bladder walls. A 2023 review in Cochrane Database of Systematic Reviews found cranberry products reduced UTI risk in certain groups.
Rich in Antioxidants
Packed with vitamin C, E, and phytonutrients, cranberry juice helps combat oxidative stress. These antioxidants protect cells from damage that can lead to chronic diseases.
Heart Health Support
The anthocyanins in cranberries may help reduce plaque buildup in arteries. Studies suggest regular consumption may lower cholesterol and blood pressure.
Choosing the Healthiest Cranberry Juice
Read Labels Carefully
Look for:
- 100% cranberry juice (not “cocktail”)
- No added sugars
- Short ingredient list (just cranberries and water)
Consider Making Your Own
For the freshest option, try making cranberry juice at home using a quality juicer. This preserves maximum nutrients and lets you control sweetness.
Alternative Options
If watching calories, consider:
- Diluting juice with water
- Choosing light versions
- Using cranberry supplements
Incorporating Cranberry Juice Into Your Diet
Delicious Drink Ideas
Mix cranberry juice with:
- Sparkling water for a spritzer
- Green tea for an antioxidant boost
- Orange juice for a vitamin C powerhouse
Recipe Uses
Cranberry juice works well in:
- Marinades for meats
- Salad dressings
- Smoothies (try our recommended fruit combinations)
Potential Drawbacks
High in Natural Sugars
Even unsweetened cranberry juice contains about 31g sugar per cup. Those monitoring blood sugar should consume in moderation.
May Interact With Medications
Cranberry juice can interact with blood thinners like warfarin. Consult your doctor if taking medications.
Not a UTI Cure
While it may help prevent UTIs, cranberry juice cannot treat an active infection. Seek medical treatment for UTIs.
