Cranberries have high nutritional values, as well as some great medicinal properties that make them a useful fruit for all seasons. Dried cranberries are a favorite among all age groups- young adults, even young children.

The fruit is a natural solution to many health problems and is a popular choice when it comes to skin solutions. If you want to keep your skin glowing and healthy, then you must include dried cranberries in your diet.

Cranberries, in any form, dried or fresh, are known to potentially help with the prevention of breast cancer in women. Acne, dandruff and other hair problems can also be prevented by regular consumption of this fruit.

Some studies even suggest that this magical fruit works its magic with your weight loss goals as well. Of course, you cannot rely on the consumption of dried cranberries to lose weight. You should supplement it with regular exercise and other nutritious foods.

Table of Contents:

nutritional value of dried cranberries

nutritional value of dried cranberries

Cranberries, in general, dried or fresh, are packed with nutrition in the form of vitamins and antioxidants. Dried cranberries contain almost the same number of antioxidants and dietary fiber that you would find in fresh. But it’s important to note that unlike fresh cranberries, dried cranberries Undergo drying process for longer shelf life. This may or may not reduce the nutritional content depending on the type of drying process.

Dried cranberries also contain natural sweeteners that can reduce the nutrient density of the fruit. It is advisable to read the nutrition facts on the packaging before buying from a specific brand. But here’s a comprehensive list of nutrition facts per 40-gram serving of dried cranberries to help get you started:

  • 123 kcal of total calories through carbohydrates, fats and proteins
  • 0 protein
  • 26 grams sugar
  • 3 grams dietary fiber
  • 1 mg. sodium
  • 33 grams of carbohydrates
  • 0.5 g fat
  • 4 mg calcium
  • 0 sterols

9 Health Benefits of Dried Cranberries

dried cranberries There are many benefits to leading a healthier and fitter life. Here is a list of 9 benefits you can get from consuming dried cranberries:

#1 Reduces the risk of heart diseases

Cranberries contain polyphenols that have anti-inflammatory properties. These elements are known to reduce high blood pressure, a condition that elevates blood pressure and is known to contribute to the build-up of extra platelets in the body. The latter is a primary cause of heart diseases and a major contributor to cardiovascular problems. Regular consumption of dried cranberries There is an easy and delicious way to reduce heart problems.

#2 Reduces the risk of urinary tract infection (UTI)

Cranberries contain another important nutrient called PACs or proanthocyanins. These are antioxidants that prevent unwanted bacteria from sticking to the walls of your urinary tract. Both good and bad bacteria are moving in and out of your system. It’s the bad bacteria that cause a variety of urinary infections, and UTIs are one of the most painful. Consuming PACs found in dried and unsweetened cranberry juice, can prevent these infections.

#3 Reduces chances of breast cancer and other types of cancer

It may be true that there is no one way to stop the growth and spread of cancer but healthy eating is definitely one of them. Research shows that people who consume dried cranberries Routine has been found to reduce the risk or risk of developing cancerous tumors. Nutrients found in cranberries are known to slow the progression of existing cancers while preventing the formation of new cancers. Many people around the world have shown significant improvement in reducing their risk by consuming dried cranberries daily for conditions such as prostate cancer or breast and ovarian cancer.

#4 Great for oral hygiene

Just as the PAC properties in dried cranberries prevent bacteria from sticking to the wall of your urinary tract, they prevent tooth decay bacteria from sticking to your teeth. It improves your oral hygiene by making your teeth and gums stronger and preventing other problems like bad breath and bleeding gums.

#5 Improves kidney function

If you’ve ever experienced kidney or gall bladder stones, you know how painful they can be and how you will do anything to avoid them in the future. The pain can be excruciating and often unbearable. dried cranberries They are full of citric acid which can help you stay away from complications related to kidney and bladder. This acid is a key element in preventing the formation of kidney stones.

#6 Helps prevent weight gain

The average adult burns around 1500-2000 calories per day. The calories you burn depend on many factors like your age, gender, lifestyle, exercise regime, etc. You may be surprised to learn that eating less does not equal reducing calories. The accumulated calories will eventually convert to fat and increase your weight, even if you eat less. Thus it is prudent to consume those foods which are not high in calories. one serving of dried cranberries, For example, it contains only 130 calories and contains fiber that keeps you full for longer. You can simply have these as a stand-alone meal.

#7 Gives you flawless skin

Dried cranberries are rich in amino acids and hydroxyproline that the body needs to make collagen. The latter is an important ingredient in keeping your skin supple and youthful. Cranberry also keeps your skin hydrated.

#8 Solution to hair problems

Rich in Vitamins A and C, Dried Cranberries There may be an answer to your hair problems like dandruff and hair fall. The antifungal and antiseptic properties of the fruit prevent dryness of the scalp which is the main reason for dandruff and oily hair.

#9 Reduces comorbidity factors

The Mayo Clinic recommends consuming at least 25 grams of dietary fiber in your daily diet. dried cranberries The source of these nutrients may be for you. These fibers reduce concomitant factors like diabetes, gastrointestinal problems, nerve problems, etc.

Healthy and Delicious Cranberry Recipe

The Fun Part About Dried Cranberries is that, unlike most fruits, they can also be used in savory dishes. Take a look at two of the healthiest and tastiest recipes to add flavor to your regular diet:

Cranberry Vinaigrette

Cranberry Vinaigrette

This dish can be prepared from fresh or dried cranberries. Cranberries, herbs and vinegar are the main ingredients in this dish that is full of flavor.

Serving Part:

About 2 tsp.

nutrition Facts:

Calories (127), Sodium (143 mg), Fat (14 g), Zero Saturated Fat, Carbohydrate (3 g).


  • 1 peeled and quartered small onion
  • about cup cranberries
  • a quarter cup extra virgin oil
  • 1/4 cup flaxseed or walnut oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon chopped oregano, mint or basil
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon honey
  • salt to taste


  1. Make a puree with onions, cranberries, olive oil, walnut oil, vinegar, herbs, honey, salt and pepper.
  2. Pour into a jar and refrigerate for about a week
  3. Serve with salad or as a dip

Cranberry Banana Layered Smoothie

Cranberry Banana Layered Smoothie

It is an effective and healthy drink that will freshen up your morning.

Serving Part:

2 small servings.

nutrition Facts:

Calories (286), Vitamins (143 mg), Fat (14 g), Saturated Fat (106%), Carbohydrate (64 g), Potassium (900 mg).


  • 2 handfuls spinach
  • 1 cup dried or fresh cranberries
  • 1 cup frozen banana
  • half cup almond milk
  • 1 teaspoon lemon juice
  • add honey if you want


  1. To make the first layer first make a green smoothie using spinach, banana, almond milk and orange juice
  2. Pour the mixed ingredients into a glass and refrigerate
  3. Next, make a red layer by replacing the spinach with cranberries.
  4. repeat step 2
  5. Freeze both mixtures for about 10 minutes
  6. Take a spoon to carve the frozen red mixture and place it on top of the green to get the final product

Frequently Asked Questions (FAQs)

Q. Do dried cranberries help in losing weight?

A yes. dried cranberriesThey are very low in fat and calories, which prevents excess fat from accumulating in your body.

Q. Do dried cranberries and fresh cranberries have the same nutritional value?

A. Cranberry, in any form, will give you almost the same benefits in terms of nutritional and medicinal value.

Q. Is it okay to consume dried cranberries daily?

a. It is highly recommended to include dried cranberriesBecause of their high nutritional value in your daily diet.

Q. Can dried cranberries solve hair problems?

A. Yes, they can. They are loaded with vitamins that prevent dandruff and hair fall.

Q. Can dried cranberries solve skin problems?

A. Yes, they can. They are loaded with nourishing properties that prevent acne and ageing.

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