Wild Cranberries
Cranberries, wild, bush, raw (Alaska Native)
Nutrition Facts
- Total Fat 0,2 g0%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 26 mg1%
- Total Carbohydrate 12,3 g4%
- Dietary Fiber 6,7 g24%
- Total Sugars —
- Protein 1,1 g2%
- Vitamin D —
- Calcium 20 mg2%
- Iron 1 mg6%
- Potassium 140 mg3%
100g of Cranberries, wild, raw (Alaska Native) contains 55 kcal calories, 1,1g protein, and 15mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein8%(4 kcal)
- Carbs89%(49 kcal)
- Fat3%(2 kcal)
Nutrient density
Meets ≥10% Daily Value for 2 of 14 nutrients
Low nutrient densityUse Wild Cranberries in your next meal plan
Melio can build a complete week of meals around Wild Cranberries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Wild Cranberries has a potassium-to-sodium ratio of 5.4:1, which is considered favorable for blood-pressure support.
- Wild Cranberries contains more fiber per 100 g than cooked oatmeal — 7 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 55 kcal | 3% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,1 g | 2% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 12,3 g | 4% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,2 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 6,7 g | 24% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 26 mg | 1% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 140 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 20 mg | 2% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 15 mg | 1% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1 mg | 6% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 15 mg | 17% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0 mg | 0% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,01 mg | 1% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,9 mg | 6% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 86 g | — |
Frequently asked questions about Wild Cranberries
How many calories in Wild Cranberries?
Wild Cranberries contains 55 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Wild Cranberries?
Wild Cranberries contains 26 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Wild Cranberries?
Per 100 grams, Wild Cranberries contains 1.1 g protein, 12.3 g carbohydrates, and 0.2 g total fat.
Is Wild Cranberries good for keto or low-carb?
Wild Cranberries has 12.3 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Wild Cranberries nutrition data come from?
Nutrition data for Wild Cranberries is sourced from USDA FoodData Central (FDC ID 169804). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169804/nutrients.
Diet compatibility
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Wild Cranberries
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Wild Cranberries.
3 meal ideas using Wild Cranberries
Starter templates matched to Wild Cranberries's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring wild Cranberries
Combine wild Cranberries with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with wild Cranberries
Build a plate around wild Cranberries, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Low-sodium dinner with wild Cranberries
Roast wild Cranberries with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 169804), accessed 2019-04-01.
Published: 2019-04-01
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Use Wild Cranberries in your next meal plan
Melio can build a complete week of meals around Wild Cranberries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan