Cranberry juice contains approximately 116 calories per 8-ounce serving, primarily from carbohydrates and natural sugars, with minimal fat and protein.
Cranberry juice is a tart, refreshing beverage packed with nutrients. While it’s often associated with urinary tract health, this ruby-red drink offers much more. Understanding its calorie content and nutritional profile helps you make informed choices about incorporating it into your diet.
Cranberry Juice Nutrition Facts
An 8-ounce (240ml) serving of unsweetened cranberry juice contains approximately:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 45-50 | 2% |
| Total Carbohydrates | 12g | 4% |
| Sugars | 10g | 20% |
| Vitamin C | 23.5mg | 26% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 5.1mcg | 4% |
Calorie Comparison With Other Juices
Cranberry juice is relatively low in calories compared to other fruit juices:
- Orange juice: 110 calories per 8oz
- Apple juice: 114 calories per 8oz
- Grape juice: 152 calories per 8oz
- Cranberry juice: 45-50 calories per 8oz
Health Benefits of Cranberry Juice
Urinary Tract Health
Cranberries contain proanthocyanidins that may prevent bacteria from adhering to urinary tract walls. While research shows mixed results, drinking cranberry juice may reduce UTI frequency in susceptible individuals.
Heart Health
The antioxidants in cranberry juice help reduce inflammation and may lower heart disease risk. Studies show it can improve several cardiovascular markers in overweight individuals.
Immune Support
With 26% of your daily vitamin C needs per serving, cranberry juice supports immune function. Research suggests it may reduce cold and flu symptoms.
Digestive Health
Cranberry juice’s unique compounds may promote gut health by reducing harmful bacteria while protecting the stomach lining from ulcers.
Choosing the Healthiest Cranberry Juice
Watch for Added Sugars
Many commercial cranberry juice cocktails contain high amounts of added sugar. For maximum benefits, choose:
- 100% pure cranberry juice
- Unsweetened varieties
- Low-calorie options
Consider Concentration
Concentrated cranberry juice offers more nutrients per ounce. You can dilute it with water to reduce calories while maintaining benefits.
Alternative Forms
For those watching calories, cranberry supplements or cranberry smoothie blends may provide benefits without excess sugar.
Potential Drawbacks
High in Natural Acids
Cranberry juice’s tartness comes from natural acids that may irritate sensitive stomachs or contribute to acid reflux in some individuals.
May Interact With Medications
The juice can interact with blood thinners like warfarin. Consult your doctor if taking medications.
Not a UTI Cure
While it may help prevent infections, cranberry juice cannot treat an active UTI. Medical treatment is necessary for existing infections.
Incorporating Cranberry Juice Into Your Diet
Enjoy cranberry juice:
- As a morning beverage (diluted with water)
- In smoothies with other antioxidant-rich fruits
- As a mixer for cocktails (in moderation)
- In salad dressings for a tart flavor
For optimal health benefits, pair cranberry juice with a balanced diet rich in whole foods. Its unique nutritional profile makes it a valuable addition to most eating plans when consumed in appropriate quantities.
