Cranberries

Overview

Cranberries provide proanthocyanidins (PACs) and anthocyanins 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

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	350 kcal	—
Protein	0 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	82.5 g	—
Fibre	5 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.3 mg	1.4%
Calcium	0 mg	0%
Potassium	50 mg	1.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, CRANBERRIES, FDC ID 2463410, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

3 substances in this food

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

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