Cranberries
Overview
Cranberries provide proanthocyanidins (PACs) and anthocyanins—mainly Cyanidin and Peonidin backbones—with urinary-tract and polyphenol interest [1]. Berry-class flavonoids have cognitive systematic-review support in aging populations [2].
Within the BRAIN Diet framework, cranberries are used fresh, frozen, or as low-sugar preparations; juice cocktails with added sugar reduce BRAIN Diet alignment.
Key Nutritional Highlights
- PAC-rich berry with urinary-tract polyphenol interest [1].
- Berry flavonoid cognitive evidence from systematic reviews [2].
- Very tart fresh — low-sugar preparations preferred.
- Dried sweetened cranberries are dessert-tier, not polyphenol staples.
Food Context
Synergies
- Part of diverse polyphenol intake
- Pair with other resveratrol sources
Preparation
- Can be consumed fresh, dried, or as juice
- Supports gut microbiome diversity
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 46 kcal | — |
| Protein | 0.5 g | — |
| Total fat | 0.1 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 12 g | — |
| Sugars | 4.3 g | — |
| Fibre | 3.6 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin C | 14 mg | 15.6% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Cyanidin | Present — quantity not established * | — |
| Peonidin | Present — quantity not established * | — |
- * Cyanidin: USDA Database for the Flavonoid Content of Selected Foods (Release 3.3) lists cyanidin glycosides in Cranberries; individual cyanidin mass is not reported in the selected USDA SR Legacy composition record.
- * Peonidin: USDA flavonoid database lists peonidin glycosides in Cranberries; individual peonidin quantity is not in the selected USDA SR Legacy record.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
3 substances in this food
Peonidin
Anthocyanidin parent compound; occurs in foods predominantly as methylated anthocyanin glycosides, including in cherries, cranberries, and blueberries.
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Cyanidin and Cyanidin-3-Glucoside (C3G)
Anthocyanidin parent compound and its common dietary glycoside, cyanidin-3-glucoside (C3G).
References
[1] PAC-rich berry with urinary-tract polyphenol interest. Hein & Whyte 2019. Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age
[2] Berry flavonoid cognitive evidence from systematic reviews. Neshatdoust & Saunders 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials