Cranberries are among the richest fruits in fiber

Raw cranberries have 3.6 grams of fiber per 100g, while dried cranberries have almost 50% more fiber! Actually, cranberries are among the richest fruits in fiber.

Are cranberries high in fiber?

Raw cranberries have 3.6 grams of fiber per 100g. Hence, cranberries can help us meet our daily needs of fiber:

  • a handful of fresh cranberries has 1 gram of fiber. This dose is 4% of the recommended daily intake.
  • a cup of chopped cranberries has almost 4 grams of fiber, which is 14% of the Daily Value.

Moreover, you can eat frozen cranberries. As all berries, frozen cranberries have a similar fiber content to fresh cranberries.[1]

But, you should eat unsweetened frozen berries. Sweetened cranberries have less fiber per 100g. Added sugar is a cheap way to increase the total weight of a product. But, sugar has no fiber.

In fact, fresh and unsweetened frozen cranberries are great for people with diabetes, people on keto, and people who want to lose weight because they’re among the fruits with the least amount of sugar!

Does cranberry juice have any fiber?

100% cranberry juice has negligible amounts of fiber. It has only 0.1 grams of fiber per 100g. Even drinking a cup doesn’t help us meet our daily needs of fiber.

If you want to lose weight, you shouldn’t drink cranberry juice. It has too many calories. In fact, all fruit juices are high in calories and sugar, except lemon juice.

Only athletes could benefit from drinking cranberry juice around exercise!

Are dried cranberries high in fiber?

On the other hand, dried cranberries are high in fiber. They have 5.3 grams of fiber per 100g. Dried cranberries have almost 50% more fiber per 100g than raw cranberries.

A handful of dried cranberries provides 1.5 grams of fiber. This dose is 5% of the DV.

But, we should avoid consuming dried cranberries. They have too many calories, and they’re high in sugar.

How much fiber in other cranberry products?

Other cranberry products, such as syrups, sauces, muffins, and pies have significantly less fiber. They’re packed with added sugar and calories. Avoid their regular consumption if you want to lose weight.

For instance, cranberry sauce has only 1.1 grams of fiber per 100g.

Cranberries have more fiber than other favorite berries!

In fact, all berries are good sources of fiber. Cranberries have 50% more fiber than blueberries and 80% more fiber than strawberries!

(grams per 100g)
Berries are high in fiber.

On the contrary, cranberries have significantly less fiber than raspberries and blackberries.

Cranberries have more fiber than most fruits!

Moreover, cranberries are richer in fiber than most favorite fruits. For instance, cranberries have 38% more fiber than bananas and 50% more fiber than apples.

(grams per 100g)
Fiber content of favorite fruits.[2]

Only avocado has more fiber than cranberries. After all, avocado is the richest fruit in fiber! It significantly contributes to the daily fiber intake!

Other foods high in fiber

Only plant-based foods, such as vegetables, fruits, beans, whole grain breadmushrooms, seeds, and nuts (e.g. almonds, walnuts), are good dietary sources of fiber.

The richest foods in fiber are beans., though For instance, just a serving of soybeans, chickpeas, or lentils provides up to 55% of the DV!

Animal-derived foods, like dairy, eggs, and meat, have no fiber. They can’t help us meet our daily needs.

Is fiber in cranberries good for the digestive system?

According to studies, cranberries play a beneficial role in maintaining digestive health.

For instance, cranberry juice or fresh cranberries have been shown to protect against intestinal inflammation. Cranberries can inhibit the colonization of harmful bacteria, like H. pylori, in the stomach.[3]

Also, cranberries seem to be beneficial for gut microbiota.[4,5]

Moreover, polyphenols in cranberries, like proanthocyanidins, have antimicrobial actions!

In addition, cranberries have favorable effects on serum lipid profile, blood pressure, endothelial function, and glucose levels!

How many cranberries can I eat a day?

Keep in mind that the consumption of high amounts of cranberries may have a slight laxative effect. Also, high cranberry intake for a long time may increase the risk of some types of urinary stones in high-risk patients.[6]

Eating 1 oz of dried cranberries a day may relieve constipation and improve bowel movements. Especially if you don’t already consume enough fiber!

Most people can eat per day up to:

  • a cup of fresh cranberries
  • a handful of dried cranberries
  • an 8 oz glass of cranberry juice

But, eating raw cranberries is the healthiest option.

Breakfast is the best time of the day to consume a serving of cranberries.

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