Can I eat cranberries on keto?

This article will discuss the question “Can I eat cranberries on keto?”, the nutritional components in it, and some health benefits cranberries possess. 

Can I eat cranberries on keto?

Yes, you can eat cranberries on the keto diet in moderation. 100 grams of fresh cranberries have less than 13 grams of carbohydrates. 

This fruit is considered low in carbs. It has a lot of health benefits. Other than that, it has been known for the prevention of urinary tract infections. But you should eat it in moderation. Choose fresh cranberries over dried or the juice form of it to cut down sugars and carbs from your diet.  

What are the nutritional components of cranberries?

Natural unsweetened cranberries are nutritious and low in calories. A cup or 100 grams is composed of the following:

  • Calories: 46
  • Water: 87% of its weight
  • Protein: 0.4 grams
  • Carbs: 12.2 grams
  • Sugar: 4 grams
  • Fiber: 4.6 grams
  • Fat: 0.1 grams

What kinds of fibers do cranberries have?

Cranberries are mostly made up of fiber and water. There are two types of fibers, soluble and insoluble fibers. 

Insoluble fibers are pectin, cellulose, and hemicellulose. These fibers are not digestible so they pass through the intestine intact. 

While soluble fibers are digested by the body, too much consumption of these fibers irritates the digestive tract and causes diarrhea. 

What kind of vitamins and minerals do cranberries have?

Cranberries have many vitamins and minerals in them. Each vitamin and mineral have its role in the body. 

Vitamin/ Mineral Function 
Vitamin C (ascorbic acid)Antioxidant

Important for growth

Develop and repair of all body tissues

forms of collagen

absorbs of iron

proper functioning of the immune
system and wound healing

 maintenance of cartilage, bones, and teeth
Vitamin EAntioxidant

Essential to vision, reproduction, and the health of your blood, brain, and skin.
Vitamin K1Helps with blood clotting

Helps in bone metabolism

Regulates blood calcium levels
Coppernourish healthy bones, blood vessels, nerves, and immune function contributes to iron absorption
ManganeseEssential for growth

Play a role in AMetabolism


forms connective tissue and bones

Are a factor in blood clotting and sex hormones

Can I just eat pre-packed cranberries from the grocery store?

No, you can not eat cranberries you buy from the grocery store. These packed cranberries are packed with sweeteners like sugar. Sugars are carbohydrates that would put your body out of ketosis. Make sure you read the label and opt for sugar-free cranberries.

Also, make sure to pick fresh cranberries over dried ones. Dried cranberries would be more concentrated with carbs than fresh ones. 

What is the difference between fresh and dried cranberries?

Per 100 grams Fresh cranberries Dried cranberries 
Calories 55308
Fat0 grams1.1 grams
Carbs13 grams83 grams
Sugar5.5 grams 73 grams
Fibers 3.6 grams 5.3 grams 
Protein 0 grams0.2 grams
Vitamin C32.7 milligrams 0.2 milligrams 
Iron0.6 grams 0.4 grams 

As you can see from the table above, there is a big difference between the dried form and the fresh form of cranberries. When cranberries are dried the carbs are more concentrated and most manufacturers add sugars to sweeten them. It increased to almost 6 times the amount of carbs when cranberries were dried. 

It is better to eat cranberries in their fresh form, rather than dried. It is better to eat it in moderation as well. With dried cranberries, you will be turning low carbs fruit into high carbs fruit.

What are the health benefits of cranberries?

Some of the health benefits of cranberries are the following:

  • Prevention of UTI (urinary tract infection) prevention: drinking cranberry juice reduces the chance of a urinary tract infection, but it does not treat the infection. Because cranberry drink contains sugar, you can use cranberry pills instead to reduce sugar in your keto diet.
  • Prevention of stomach cancer and ulcers: cranberries contain A-type proanthocyanidins that cut down the risk for stomach ulcers by preventing H.pylori bacteria from attaching to the stomach wall.
  • The antioxidants in cranberries help improve heart health by lowering LDL cholesterol and its oxidation known as bad cholesterol.
  • Cranberries also increase the HDL cholesterol known as good cholesterol.
  • They make blood vessels less stiff
  • Decrease blood pressure
  • Lowering inflammation in the body


In the article, we discussed the question “Can I eat cranberries on keto?” the nutritional components in it, and some health benefits cranberries possess. 


Can I eat cranberries on keto? –

Modulation of Helicobacter pylori colonization with cranberry juice and Lactobacillus johnsonii La1 in children – PubMed (

Cranberries 101: Nutrition Facts and Health Benefits (