Cranberries
A tart, deep-red berry studied for compounds that may prevent certain bacteria from adhering to the urinary tract lining.
Immunity
Heart Health
Gut Health
Cranberries are rich in vitamin C and proanthocyanidins, which support urinary tract health. Enjoy cranberries dried, in juices, or add them to muffins and trail mix.
Cranberries
Per
1 cup, raw (100g)
Calories
46
Vitamin K
4%
Vitamin A
0%
Vitamin C
15%
Vitamin B12
0%
Vitamin D
0%
Iron
1%
Magnesium
1%
Potassium
2%
Calcium
1%
Fiber
3.6g
Nutrition Highlights
Proanthocyanidins, vitamin C, fiber
Fuhrman ANDI chart, dried, 0.33 cup
Nutrition Density Score (ANDI Score)
34
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Choose fresh, frozen, or unsweetened dried/juice — most commercial cranberry products are loaded with added sugar, which dilutes the benefit.
Absorption Boost
Vitamin C foods — complements cranberry's own vitamin C content
Water — adequate hydration is part of how cranberry's urinary tract benefits are thought to work
Use Caution If
You take warfarin — cranberry in large or concentrated amounts (juice, extract) may interact with anticoagulants
You're prone to kidney stones — cranberries contain oxalates
Storage
Refrigerate fresh cranberries for up to a month, or freeze for up to a year.
Biomarkers to Track
Subjective
(Daily)
Urinary comfort
Digestive comfort
Objective
(Quarterly)
Vitamin C status
Urinalysis (if recurrent UTIs are a concern)