Cranberries
Overview
Cranberries provide polyphenols, resveratrol, and support gut microbiome diversity, particularly Faecalibacterium and Roseburia. Polyphenol sources including berries, green tea catechins, cocoa flavanols, cranberries, and pomegranate ↑ Faecalibacterium, Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation.
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 | 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
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
References
- Polyphenol Sources: Berries, green tea catechins, cocoa flavanols, cranberries, pomegranate - ↑ Faecalibacterium, Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation
- Polyphenols (e.g., resveratrol): Grapes, blueberries, cranberries, peanuts, dark chocolate