Is Cranberry Juice Good for You? Here's What a Dietitian Says
Learn what experts have to say about this popular drink.
Reviewed by Dietitian Jessica Ball, M.S., RD
Cranberry juice is sweet yet tart, making it a delicious daily drink or occasional refreshment. While many people may solely associate it with helping to cure urinary tract infections (UTIs), it has a variety of other health benefits. Let's delve into cranberry juice nutrition, science-backed benefits and tips for selecting the healthiest options.
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Cranberry Juice Nutrition
Here is the nutritional information for a 1-cup serving of unsweetened cranberry juice, per the USDA:
Calories: 116
Carbohydrates: 31g
Dietary fiber: 0.3g
Total sugar: 31g
Added sugar: 0g
Protein: 1g
Total fat: 0.3g
Saturated fat: 0.3g
Cholesterol: 0mg
Sodium: 5mg
Vitamin C: 24mg
Vitamin K: 13mg
Vitamin E: 3mg
Cranberry juice is renowned for its vitamin C (27% of the Daily Value) and antioxidant content, which helps support a healthy immune system. It's also low in total calories and fat, making it a go-to beverage choice for many. You can even incorporate it into fun recipes for entertaining, like our Cranberry-Orange Punch.
Health Benefits of Cranberry Juice
May Help Support Urinary Tract Health
Cranberry juice is often associated with its potential to promote urinary tract health. A 2023 review of 50 studies published in Cochrane found that the use of cranberry products (including cranberry juice) may reduce the risk of UTIs for women with recurrent UTIs, in children and in people susceptible to UTIs following interventions (such as bladder radiotherapy).
However, this review did not find sufficient evidence to support the benefits for elderly, patients with bladder emptying problems or those who are pregnant.
Overall, more research is needed to conclude whether cranberry juice can have significant benefits for urinary tract health.
Rich in Antioxidants
Loaded with antioxidants like vitamin C and various phytonutrients, cranberry juice can help combat oxidative stress in the body. Lauren Klen, M.S., RDN, a registered dietitian and creator of Piece of Lulu, explains, "Antioxidants are molecules that help counteract free radicals." She goes on to explain that "too many free radicals accumulate DNA damage [and can] create oxidative stress."
Feeding our bodies with plenty of colorful, antioxidant-rich foods can help stave off damage to cells and keep our bodies healthy.
Luckily according to a 2022 review published in Molecules, cranberry juice is rich in antioxidants with compounds like flavonoids, proanthocyanidins and resveratrol.
Provides a Full Serving of Fruit
Consuming cranberry juice is an easy way to help boost the fruit servings in your day. The 2020-2025 Dietary Guidelines for Americans recognizes 1 cup of 100% cranberry juice as 1-cup serving of fruit. That said, they also recommend having at least half of your fruit intake come from whole fruits and suggest avoiding fruit juices with added sugar, so be sure to check the nutrition labels of the products you choose.
Related: What Happens to Your Body When You Drink Juice Every Day
Promotes Oral Health
According to a 2019 review published in Dentistry Journal, the natural compounds found in cranberry juice may help prevent and control dental caries (also known as cavities). However, it's important to be mindful of enjoying this juice without added sugars to maximize these potential benefits.
Supports Immune Health
Cranberry juice is rich in vitamin C and bioactive compounds with antioxidant properties that are often linked with immune support. Klen points out a study published in Nutrition Journal that speaks to how cranberry juice may help reduce cold symptoms. Klen points out, "This doesn't mean [by drinking cranberry juice] you will avoid a cold altogether, but it does mean your illness may not be as intense as it could have been."
Overall, it's important to eat a balanced diet filled with a variety of foods that may play a role in immune function.
Tips for Choosing the Healthiest Cranberry Juice
When selecting cranberry juice, keep these tips in mind:
Check for Added Sugar: Take a look at the nutrition label of the cranberry juice you're considering buying. Opt for one with 100% pure cranberry juice and no "added sugars" on the nutrition label. This is different from the naturally occurring sugars from the fruit which will be present in the juice.
Read the Ingredients: Be sure to also take a look at the list of ingredients. Again, ideally look for products with just one ingredient: "cranberry juice." Aim to avoid cranberry juices with preservatives, artificial additives or added flavorings that aren't juice.
Skip the Fruit Cocktails: Oftentimes in stores, you'll see juices labeled as "Cranberry Juice Cocktail." These usually contain added sugar in the form of high-fructose corn syrup or other sweeteners, so it's best to skip these.
Frequently Asked Questions
1. Is it good to drink cranberry juice every day?
Drinking cranberry juice in moderation can be part of a healthy diet. It can be a convenient way to boost the vitamins and minerals in your day. However, be sure to also enjoy fruit in its whole-food form (whether it’s fresh, frozen or canned) as this will allow you to get more fiber. Fiber has been linked to several health benefits such as healthy weight maintenance and gut health.
2. How much cranberry juice should I drink daily?
Although there are no set recommendations on fruit juice, the DGAs recognizes 1 cup of 100% fruit juice as a 1-cup serving of fruit. So, in general, the average adult could consider drinking about 1 cup (8 ounces) of juice per day. They also recommend making sure at least half of your total fruit intake is from whole-food sources.
When it comes to children, Klen points out guidance from Pediatrics stating, "Juice should be limited to 8 ounces a day for those 7 to 18 years old."
3. Who should not drink cranberry juice?
People who are prone to kidney stones, particularly those composed of calcium oxalate, may want to limit their cranberry juice intake. Cranberry juice contains oxalates, which are compounds that can contribute to the formation of these types of kidney stones.
Additionally, people on certain blood-thinning medications, such as warfarin or aspirin, should consult a health care professional before drinking cranberry juice, due to potential interactions with these medications.
The Bottom Line
Cranberry juice can be a nourishing addition to your diet, offering several potential health benefits. However, moderation and mindful selection are key. When shopping, always check the nutrition label and ingredients to ensure you select 100% juice without added sugars or other added ingredients.
If you're unsure where juice may or may not fit in your diet, reach out to a health care provider or registered dietitian for advice tailored to your specific needs.
Read the original article on Eating Well.
