Cranberry juice can be low in calories, especially if unsweetened, and is rich in antioxidants, making it a healthy choice when consumed in moderation.
Cranberry juice has long been praised for its health benefits, but is it truly low calorie and good for you? The answer depends on the type you choose and how you consume it. Let’s explore the facts.
Cranberry Juice Nutrition Facts
Unsweetened cranberry juice contains about:
| Nutrient | Amount per 8oz |
|---|---|
| Calories | 45 |
| Sugar | 12g (natural) |
| Vitamin C | 26% DV |
| Vitamin E | 20% DV |
However, most commercial cranberry juice cocktails contain added sugars, doubling or tripling the calorie count. Always check labels for “100% juice” or “no sugar added” versions.
Health Benefits of Cranberry Juice
1. Rich in Antioxidants
Cranberries contain powerful antioxidants like:
- Anthocyanins (give the red color)
- Proanthocyanidins
- Quercetin
A study published in PMC found cranberry juice increased plasma antioxidant capacity by 47% in women with metabolic syndrome.
2. Urinary Tract Health
The A-type proanthocyanidins in cranberries may prevent E. coli bacteria from adhering to bladder walls. While results are mixed, a 2025 meta-analysis showed reduced UTI frequency in prone individuals.
3. Heart Health Benefits
The same PMC study showed cranberry juice decreased oxidized LDL by 33% and malondialdehyde (a marker of lipid oxidation) by 50%.
4. Digestive Support
Cranberry compounds may inhibit H. pylori bacteria growth in the stomach, potentially reducing ulcer risk.
Potential Downsides
1. Sugar Content
Many commercial juices add sugar. For example:
- Unsweetened: 12g sugar/cup
- Sweetened: 30g+ sugar/cup
2. Medication Interactions
Cranberry juice may interact with blood thinners like warfarin. Consult your doctor if taking medications.
3. Oxalate Content
High oxalate levels may contribute to kidney stones in susceptible individuals.
How to Choose the Healthiest Option
- Select 100% pure cranberry juice
- Look for “no sugar added” varieties
- Consider diluting with water or sparkling water
- Make your own using a quality juicer
Creative Ways to Enjoy Cranberry Juice
Instead of drinking it straight, try:
- Adding to smoothies with our recommended blenders
- Using as a mixer in cocktails
- Making cranberry ice cubes
- Creating a salad dressing with olive oil
The Verdict
Unsweetened cranberry juice is relatively low calorie (45 calories per 8oz) and packed with beneficial nutrients. However, sweetened versions can be high in sugar and calories. For maximum health benefits, choose pure, unsweetened cranberry juice and consume in moderation as part of a balanced diet.
