Is Cranberry Keto?

Berries
Cranberry sticker illustration
KETO VERDICTYES

Cranberries are keto-friendly with ~7.6g net carbs per 100g. Choose fresh or unsweetened forms and keep portions modest; they’re tart, antioxidant-rich, and fit keto well as a condiment or mix-in rather than a main fruit serving.

Cranberries are keto-friendly with ~7.6g net carbs per 100g. Choose fresh or unsweetened forms and keep portions modest; they’re tart, antioxidant-rich, and fit keto well as a condiment or mix-in rather than a main fruit serving.

  • Net carbs (100g)7.6g
  • Protein (100g)0.4g
  • Fat (100g)0.1g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
7.6g
Total Carbs
12.2g
Fiber
4.6g
Protein
0.4g
Fat
0.1g
Calories
46

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Reasonable net carbs (7.6g/100g) can fit keto with portion awareness (~¼–½ cup)
  • High fiber (4.6g/100g) supports satiety and digestive health
  • Lower natural sugar than most fruits; the tartness reflects this profile
  • Potent antioxidants (proanthocyanidins, polyphenols) support wellness
  • Anti-inflammatory phytochemicals align with metabolic health
  • Nutrient-dense per calorie relative to many fruits

HEALTH BENEFITS

  • Supports urinary tract health via type-A proanthocyanidins
  • May aid cardiovascular health and improve lipid markers
  • Rich polyphenols help mitigate oxidative stress
  • Compounds may inhibit certain oral bacteria and support gum health
  • Anti-inflammatory effects may benefit joint comfort
  • Phytonutrients potentially support cognitive health over time

PREPARATION SUGGESTIONS

UNSWEETENED CRANBERRY SAUCE

Simmer fresh cranberries with water and allulose or erythritol for a tart, sugar-free sauce for roasted meats or as a zippy condiment.

CRANBERRY TRAIL MIX

Combine unsweetened dried cranberries with almonds, pecans, and a few dark-chocolate-85 chips; portion carefully.

CRANBERRY SMOOTHIE

Blend fresh or frozen cranberries with coconut milk and a touch of allulose/erythritol for a tart, antioxidant-packed drink.

SALAD GARNISH

Sprinkle a small amount of unsweetened dried cranberries over spinach with walnuts and feta-cheese.

CRANBERRY RELISH

Pulse minced cranberries with orange zest and erythritol for a bright, holiday-style relish.

TEA INFUSION

Steep fresh or dried cranberries in hot water for a tart, sugar-free herbal infusion rich in polyphenols.

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