How many Cranberries should you Eat per Day?

How many cranberries should you eat per day?

Counting Cranberries

Cranberries fill the antioxidant and flavenoid nutrient gaps our diet traditionally lacks.

Survey Says!

The real answer is, as many as I tell you to. (Totally not affiliated with the infamous ‘Big Cranberry’ lobby.)

The other real answer is, ‘it depends on what your goal is.’

The general guideline is to consume about 1/2 cup of fresh cranberries, or 1/4 cup of sugar-free dried cranberries per day.

But let’s get more specific. If you want:

My Goal Is:

Nutrient Density: These bad boys are rich in vitamins C, E, and K, fiber, and antioxidants, flavenoids and I’m sure there are other “oids” that have yet to be discovered in this ripe, red, powerhouse. (1/2 cup/day consistently is recommended for these effects).

Digestive Health: Eating a moderate amount of cranberries helps with digestion because they are rich in fiber. Too many, however, might cause digestive difficulties, as it is with all fruit. (1 cup/day is good here).

Sugar/Carb Content: Fresh cranberries are quite sour, so they are often sweetened when dried. If you eat them fresh and raw you won’t need to worry about overdoing the sugar and or carbs. It’s just too hard too eat that much sour anything. I’d recommend staying away from sweetened cranberry drinks and products, like dried cranberries and juices with added sugar.

Diet Variety: It’s becoming clear that eating lots of different types of healthy foods is beneficial because this kind of eating ensures we get a broader range of nutrients into our system. Again, in this case about 1/2 cup/day fulfills this requirement.

Girl Counting Cranberries to meet daily requirements

Counting Cranberries

The Easiest & best way to Eat Them

In a sugar free cranberry sauce of course! Eating these nutrient dense berries this way is more of a pleasure than a chore. A few spoonfulls of cold, cranberry sauce is refreshing after dinner or in your breakfast oatmeal.

Here’s a quick recipe.

Sugar Free (yet Delicious) Cranberry Sauce

Recipe by Cranby

icon Servings



icon Prep time



icon Cooking time



icon Type




  • 1 cup (1:1 ratio) granulated sweetener

  • 1 cup water

  • 1 (12-oz.) package fresh cranberries

  • 2 tsp. orange zest


  1. In a small saucepan over low heat, combine sweetener and water until sweetener dissolves.
  2. Add cranberries and cook until they burst, 10 minutes. Stir in orange zest.
  3. Remove saucepan from heat and let cool completely, then transfer to a resealable container and refrigerate.


  • Cranberry sauce can be made up to 1 week in advance if stored in the fridge.
  • This sauce freezes for an entire year if you wish to make some in advance, or just have leftovers.

Like I said, prepare some of this and eat a few spoonfuls a day and all your bases will be covered, whether it’s variety in your diet, flavenoid boosting health or just plain enjoyment.

Here’s to the mighty cranberry.

– Cranby

Dried Cranberry Powder

Leave a Reply