Unsweetened Cranberry Juice: Benefits and Nutrition Facts

Cranberries are tart, red berries native to North America. They’re related to blueberries, lingonberries, and huckleberries and are a rich source of vitamin C and other health-promoting compounds. 

Though fresh cranberries are rarely eaten raw, cranberry juice is commonly used to promote urinary tract health, strengthen immune defenses, and support digestive processes.  

Discover five incredible cranberry juice benefits, and learn how to choose a healthy option.

Unsweetened cranberry juice nutrition facts

Unsweetened cranberry juice is high in natural sugars and carbohydrates and should only be consumed in small amounts. Despite its high carb-count, cranberry juice contains various beneficial nutrients that can support overall health.

According to data from the U.S. Department of Agriculture (USDA), a one-cup (235 milliliters) serving size of unsweetened cranberry juice contains:

• 116 calories

• 1 g protein

• 30 g sugar

• 31 g total carbs

  • 0.3 g fiber

  • 30.7 g net carbs

Cranberry juice also contains many beneficial vitamins and minerals that support overall health and well-being. 

Pure cranberry juice is a good source of various nutrients, including:

• Vitamin C

• Calcium

• Iron

• Magnesium

• Phosphorus

• Potassium

• Zinc

Is cranberry juice keto-friendly?

Yes, cranberry juice is keto-friendly, but only in small amounts. 

Drinking fruit juices on keto isn’t recommended as they’re low in fiber and naturally high in sugar and carbohydrates, which can quickly exceed your daily net carb limit and push you out of ketosis.  

Reading the labels is vital, as some cranberry juices can contain added sugars or are mixed with other fruit juices, such as grape or apple juice, that can spike insulin levels and interfere with ketosis.  

To use cranberry juice on keto, it’s recommended to mix 1 to 4 tablespoons of unsweetened cranberry juice with eight ounces (235 milliliters) of water. This helps keep the carb count low while benefiting from cranberry’s health-promoting properties. 

Watch the video below to learn more about the unique benefits of cranberries.

5 health benefits of unsweetened cranberry juice

Native Americans and early settlers originally used cranberries to help heal wounds and reduce the risk of scurvy, a condition caused by severe vitamin C deficiency. 

Since colonial times, cranberries have been extensively studied for other health advantages. 

Here are five incredible benefits of cranberry juice.

1. Supports urinary tract health

Cranberries have been used for decades as a natural remedy for urinary tract infections (UTIs), and studies have confirmed their potent antibacterial activity.

Natural cranberry juice contains a phytonutrient called A-type proanthocyanidins. This plant chemical has been shown to inhibit Escherichia coli (E. coli), the bacterial strain responsible for the majority of UTIs. 

“Women are between 50 and 70 percent more likely to get a UTI than men,” explains Dr. Berg. “Cranberry juice is an effective natural remedy for UTIs as it helps prevent bacteria from adhering to the walls of the bladder, kidneys, and ureters as they pass through the body.”

Research published in The Journal of Antimicrobial Chemotherapy also found that cranberries reduced the risk of recurring UTIs in older women with fewer adverse effects than commonly prescribed antibiotic drugs.

2. Boosts immunity 

Cranberries are high in vitamin C, a potent antioxidant that protects against free radicals, which can cause cellular damage and oxidative stress. 

Vitamin C also supports immune health by enhancing natural killer cell activity. Natural killer cells help identify and destroy malfunctioning cells, including those that could be cancerous. 

Bioactive compounds in cranberries can also inhibit certain microbes from infecting the body, including Streptococcus pyogenes associated with strep throat and influenza responsible for seasonal flu.  

According to a study published in Planta Medica, “Cranberry constituents may have a therapeutic potential against both A and B influenza virus infections and might also interfere with the development of secondary bacterial complications.”

3. May improve heart health

Regularly consuming cranberry juice may improve cardiovascular health by reducing blood pressure and decreasing low-density lipoprotein (LDL) cholesterol, which is associated with heart attacks, stroke, and cardiovascular disease. 

A study published in the European Journal of Nutrition found that daily cranberry juice intake lowered inflammation and increased high-density lipoprotein (HDL) cholesterol, also known as the good cholesterol linked to improved heart health. 

4. Promotes stomach health

Helicobacter pylori (H. pylori) is a pathogen that commonly infects the stomach and is associated with an increased risk of stomach cancer and ulcers. 

The plant compound A-type proanthocyanidin has been shown to prevent H. pylori from adhering to the inner wall of the stomach, significantly lowering the risk of infection. 

A study published in Helicobacter found that cranberry juice consumption suppressed H. pylori in those with a high risk of gastric cancer. 

5. Helps maintain oral health

Cranberries may help prevent periodontitis, a type of gum disease, and dental caries, widely known as cavities. 

Research published in the Dentistry Journal found that cranberry polyphenols can help fight caries and gum disease by preventing bacteria from forming biofilms in the oral cavity.  

Biofilms are layers of microbes that stick to surfaces in the body, such as the teeth and gums, which can lead to infection, tooth decay, and discolored, swollen, or bleeding gums.

Tips for choosing the healthiest cranberry juice

To reap the health benefits of cranberry juice, it’s recommended to choose a certified organic, unsweetened option. 

Organic cranberry juice is higher in antioxidants and won’t contain genetically modified organisms (GMOs). GMO cranberries are typically sprayed with glyphosate, a chemical herbicide linked to cancer and reproductive issues. 

According to the United States Department of Agriculture, glyphosate is prohibited in organic farming methods, reducing the risk of toxic chemical exposure.

Avoid cranberry products labeled cranberry juice cocktail, as these often have minimal amounts of cranberry juice while containing synthetic vitamins, added sugar, or high fructose corn syrup, linked to insulin resistance, diabetes, and liver and heart disease. 

Downsides of cranberry juice

Though drinking cranberry juice can benefit most people, those prone to kidney stones should avoid or limit cranberry juice consumption. Cranberry juice is high in oxalates, which are compounds that can bind to calcium and lead to kidney stones.

Cranberry juice is also naturally high in sugar, and many store-bought options contain added sugars. A high-sugar diet may lead to insulin resistance and obesity and can worsen existing health conditions, such as diabetes.  

Additionally, cranberry juice contains natural blood-thinning agents and may interact with certain blood-thinning medications. 

It’s vital to consult your healthcare provider if you’re taking blood thinners before using cranberry supplementation as a natural remedy for UTIs or other health problems. 

Key takeaways

Cranberries are semi-sweet berries widely used as a natural remedy for UTIs. 

In addition to reducing the risk of UTIs, cranberry juice benefits the immune system, has been shown to improve cardiovascular health, and may help lower the risk of stomach infections, gum disease, and tooth decay. 

However, those with diabetes or individuals who are prone to kidney stones should avoid cranberry juice due to its high sugar and oxalate content. 

FAQ

1. What are the top unsweetened cranberry juice benefits?

Cranberry juice with no added sugar contains antioxidant compounds that may help prevent urinary tract infections (UTIs), reduce the risk of gum disease, and support heart health. 

Natural cranberry juice may also promote immunity and help fight against stomach infections, such as Helicobacter pylori (H. pylori). 

2. Is it good to drink cranberry juice every day?

Yes, it’s safe to drink cranberry juice in small amounts every day. Cranberry juice is high in vitamin C, can boost the immune system, reduce the risk of UTIs, and support cardiovascular health. 

However, drinking too much cranberry juice may spike blood sugar levels and can lead to digestive discomfort or diarrhea.

3. What does cranberry juice do for the female body?

Regular consumption of cranberry juice may help reduce the risk of UTI infections in women, who are 50 to 70 percent more likely to develop UTIs than men. 

Cranberries contain a compound called A-type proanthocyanidins (PACs), which have been shown to prevent infection-causing bacteria from sticking to the inner wall of the bladder.

4. Is cranberry juice good for your kidneys and bladder?

Yes, cranberry juice can support a healthy urinary tract by helping prevent bacteria from sticking to the inner lining of the kidneys and bladder, which can lead to bladder infections and UTIs. 

5. Who should not drink cranberry juice?

Those who are prone to kidney stones or taking blood-thinning medication should avoid drinking cranberry juice. 

Cranberries contain oxalates, which may promote the development of calcium oxalate kidney stones. The natural blood-thinning agents in cranberries may also heighten the effects of certain blood-thinning drugs, including aspirin or warfarin. 

6. How much cranberry juice can you drink on keto?

Despite its many health benefits, cranberry juice is high in sugar and carbs. An eight-ounce (235-milliliter) serving of cranberry juice contains over 30 grams of net carbs. Those on the keto diet should limit cranberry juice to no more than four tablespoons daily to maintain ketosis and fat burning.

Sources

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168117/nutrients 

2. https://pubmed.ncbi.nlm.nih.gov/19042940/ 

3. https://pubmed.ncbi.nlm.nih.gov/22588835/ 

4. https://pubmed.ncbi.nlm.nih.gov/29476238/ 

5. https://pubmed.ncbi.nlm.nih.gov/15810945/ 

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6473364/ 

7. https://www.ams.usda.gov/sites/default/files/media/GuideForOrganicCropProducers.pdf