Nutritional Value Of A Dried Cranberry

A cranberry is a tart little red fruit mainly cultivated in the northern U.S. and Canada. Rich in fiber and vitamin C, cranberries help protect against urinary tract infections, cancer, heart disease and Alzheimer's. Dried cranberries are dehydrated and, much like raisins, bring extra flavor to trail mix, muffins, cookies and salad. Sugar is often added to offset the tart flavor.

History

Cranberries grow on low-lying vines. They are harvested by flooding the fields and then collecting the cranberries, which naturally float. Native Americans used cranberries to make "pemmican," a cranberry paste mixed with dried venison. The early settlers called them crane berries because the pink blossoms of the cranberry plant resembled the head of a sand-hill crane. It is possible that cranberries were served during the first Thanksgiving dinner, which is why cranberry sauce continues to be a traditional holiday fare.

Because cranberries are high in vitamin C, Canadian and American sailors ate cranberries to ward off scurvy, and, during World War II, more than 1 million pounds of dehydrated cranberries were shipped to American soldiers.

Nutrition

Because they keep for a long time, dried cranberries are an easy way to add to your daily fruit intake. According to the USDA, 1/3 cup of dried, sweetened cranberries contains 123 calories, 26 g sugar, 2.3 g fiber, 4 mg calcium, 16 mg potassium and 4 mg calcium.

Benefits

A 2005 study conducted by researchers at Brigham and Women's Hospital in Boston found that sweetened dried cranberries have the same effect in helping prevent urinary tract infections as cranberry juice. Rich in antioxidants, cranberries have also been shown to aid in gastrointestinal and cardiovascular health, prevent kidney stones and help regulate cholesterol levels. Their high calcium content makes them good for healthy teeth. For diabetics, low-sugar dried cranberries are recommended.

Tasty Treats

You can eat dried cranberries right out of the package, but they also make an excellent addition to cereal, oatmeal, trail mix, baked goods and even vegetable dishes such as butternut squash.

How to Make Dried Cranberries

In her book "Mary Bell's Complete Dehydrator Cookbook," author Mary Bell recommends boiling raw cranberries to pop the skins, then freezing them before dehydrating. She suggests adding sweetener during the process.