Dried Cranberry Nutrients

Dried cranberries are high in fiber.

Dried cranberries are high in fiber.

Dried cranberries are made by pressing the juice from the berries and dehydrating them to remove the remainder of water. The result is a dense, flavorful dried fruit that resembles a raisin. Dried cranberries make a delicious sweet snack or pair well with a spinach and chicken salad. Add dried cranberries to pork or chicken pasta dishes, panini sandwiches or mix them with granola and low-fat yogurt for breakfast. Dried cranberries are packed with fiber and other beneficial nutrients you need for everyday bodily functions.


Dried cranberries are full of insoluble fiber from the dense, chewy cranberry skins. This type of fiber speeds your digestive tract, relieves constipation and helps you have regular, soft bowel movements. Your diet should consist of 14 grams of fiber for every 1,000 calories you consume, explains the Centers for Disease Control and Prevention. Following an 1,800-calorie diet means that you need 25 grams of fiber each day. A 1/4-cup portion of dried cranberries offers nearly 2 grams of fiber to keep your bowels healthy.

Calories and Carbohydrates

Snacking on a 1/4-cup serving of dried cranberries provides slightly less than 100 calories. Since you may be tempted to eat the whole bag, portion your serving size; you'll be less likely to overindulge. Nearly all calories in dried cranberries come from carbs. Around 45 to 65 percent of your total daily calories should come from carbs. This macronutrient is the primary source of energy for cells throughout your body. If you typically consume around 1,800 calories per day, you need 202 to 293 grams of carbohydrates. A 1/4 cup of dried cranberries has about 25 grams of carbohydrates, which offer 4 calories per gram.


Dried cranberries are full of beneficial carotenoids called lutein and zeaxanthin. Carotenoids are compounds of vitamin A that are essential to protect your body. These types of phytonutrients act like antioxidants in your system and neutralize damaging free radicals that feed on healthy cells throughout your body. Free radicals lead to chronic disease, such as heart disease and cancer. While there is not a recommended amount of lutein and zeaxanthin you need to consume each day, filling your diet with several types of fruits and vegetables helps you get these beneficial antioxidants in your system.


Potassium is a type of electrolyte mineral in dried cranberries. You need adequate amounts of potassium each day to maintain a normal fluid balance so electricity can flow through your body. Electrolytes carry electricity currents, which help keep your heart beating and allow muscles to contract. You need 4,700 milligrams of potassium each day, notes the Linus Pauling Institute. A 1/2-cup portion of dried cranberries adds about 15 milligrams of potassium to your diet.

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