Is Cranberry Juice Low Calorie and Packed With Nutrients?
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.
