Dried cranberries can be a healthy snack, but you need to be careful which particular brand you choose. Most producers add a sweetener to reduce the tartness, but these added sugars can make an otherwise nutritious snack far less healthy. However, the nutrients and phytochemicals present in dried cranberries may make it worth including these berries in your diet as long as you consume them in moderation.
Nutrition
Dried cranberries are a low-fat, low-calorie food, containing about 123 calories and less than 1 g of fat per 1/3 cup of sweetened dried cranberries. The same size serving of dried cranberries supplies 2 g of fiber, which can help improve digestion, modulate blood glucose and lower cholesterol levels. Dried cranberries are also a source of manganese, pantothenic acid, iron, niacin and vitamins B6, E and K. A 1/3 cup serving of dried cranberries has only 1 g of sodium, making them a good choice for a low-salt diet.
Phytochemicals
Dried cranberries contain high levels of phytochemicals, protective plant compounds with bioactivity in the human body. Some of the phytochemicals contained in cranberries are flavonoids. Flavonoids act as antioxidants, destroying dangerous free radicals before they can damage cells. These antioxidant flavonoids may also help prevent cancer and heart disease. Other phytochemicals in cranberries, the proanthocyanidins, work to prevent bacteria from adhering to the walls of the bladder and urethra and causing urinary tract infections.
Added Sugar
Most manufacturers of dried cranberries add sucrose syrup to these healthy fruits to reduce their natural tartness. A 1/3 cup serving of dried cranberries, about 40 g, contains 26 g of sugar, compared to only 1.6 g in 40 g of fresh raw cranberries. High sugar intake can lead to obesity and raise the risk of diseases such as diabetes. Some cranberry producers offer versions with less sugar or using natural sweeteners, such as pineapple juice concentrate.
Alternatives
Look for cranberries sweetened with a natural sweetener instead of with added refined sugars, which may be healthier for you than varieties with sucrose. Fresh cranberries are even healthier than dried cranberries, but they may be unpalatable to some due to their tartness. Cranberry juice often has added sugars and may be missing some of the fiber and phytochemical components that concentrate in the peel of the cranberry. Other healthy alternatives you can use in place of dried cranberries in recipes or as snacks that may not contain the added sugars prevalent in dried cranberries include dried blueberries, prunes and raisins.
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