Cranberry juice is relatively low in calories and offers essential vitamins, antioxidants, and health benefits, especially when unsweetened or diluted.
Cranberry juice is a tart, refreshing beverage that offers impressive health benefits. But is it truly low calorie and nutritious? Let’s examine the facts about this vibrant red drink.
Cranberry Juice Nutrition Facts
An 8-ounce serving of unsweetened cranberry juice contains:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 116 | 6% |
| Vitamin C | 23.5mg | 26% |
| Vitamin E | 2.9mg | 20% |
| Vitamin K | 5.1mcg | 4% |
| Potassium | 195mg | 4% |
Low-Calorie Benefits
Unsweetened cranberry juice contains just 116 calories per cup, making it a smart choice for weight management. The low calorie content comes from its natural sugars rather than added sweeteners.
Powerful Antioxidant Profile
Cranberry juice is packed with beneficial plant compounds:
- Anthocyanins (give the red color)
- Proanthocyanidins (PACs)
- Quercetin
- Myricetin
- Ursolic acid
These antioxidants help combat oxidative stress in the body. A study published in PMC found cranberry juice increased plasma antioxidant capacity by 47% in participants.
Vitamin C Content
With 26% of your daily vitamin C needs in one cup, cranberry juice supports:
- Immune function
- Collagen production
- Iron absorption
- Wound healing
Health Benefits Backed by Science
Urinary Tract Health
The A-type proanthocyanidins in cranberries may prevent E. coli bacteria from adhering to bladder walls. While research shows mixed results, a 2025 meta-analysis of 23 trials found cranberry products reduced UTI frequency in susceptible individuals.
Heart Health Benefits
Regular consumption may:
- Lower LDL cholesterol oxidation
- Reduce blood pressure
- Decrease arterial plaque formation
The same PMC study showed cranberry juice decreased oxidized LDL by 33% in women with metabolic syndrome.
Digestive Support
Cranberry juice’s antioxidants help:
- Promote gut bacteria balance
- Protect stomach lining
- Inhibit H. pylori growth (ulcer-causing bacteria)
Choosing the Healthiest Cranberry Juice
For maximum benefits:
- Select 100% juice with no added sugars
- Look for “unsweetened” on the label
- Consider making fresh juice with a quality juicer
- Dilute with water to reduce tartness if needed
Potential Downsides
Be aware that:
- Tartness leads many brands to add sugar
- May interact with blood thinners (contains vitamin K)
- High oxalate content could affect kidney stone risk
Incorporating Cranberry Juice Into Your Diet
Try these healthy serving ideas:
- Mix with sparkling water for a spritzer
- Add to smoothies with other berries
- Use as a base for antioxidant-rich cocktails
- Blend with yogurt for a tangy parfait
For optimal nutrient retention, consider using a cold press juicer when making fresh cranberry juice at home.
