Corissa Disney

Written by Corissa Disney

Modified & Updated: 21 May 2024

Sherman Smith

Reviewed by Sherman Smith


Cranberry sauce is a popular condiment during the holiday season, and while it may be a classic accompaniment to turkey, it is often overlooked in terms of its nutritional value. However, this tangy and sweet sauce is more than just a flavorful addition to your meal – it packs a surprising punch when it comes to health benefits. In this article, we will explore 11 cranberry sauce nutrition facts that will make you appreciate this festive delight even more. From its high antioxidant content to its ability to promote urinary tract health, cranberry sauce is not only delicious but also a nutritious addition to your diet. So, let’s delve into the world of cranberry sauce and discover why it deserves a spot on your plate!

Key Takeaways:

  • Cranberry sauce is a guilt-free addition to meals, with low calories and high fiber that keeps you feeling full. It’s also packed with antioxidants and essential nutrients for overall well-being.
  • Enjoy cranberry sauce for its delicious taste and health benefits. It supports heart health, aids in digestion, and may even help prevent urinary tract infections. It’s a versatile and nutritious addition to any diet.
Table of Contents

Cranberry Sauce Low in Calories

Cranberry sauce is a guilt-free addition to your holiday meals as it is low in calories. With approximately 50 calories per serving, you can enjoy this delicious sauce without worrying about derailing your diet.

Cranberry Sauce High in Fiber

Cranberry sauce is packed with fiber, which is essential for a healthy digestive system. Just one serving of cranberry sauce provides around 2 grams of fiber, helping to keep you feeling fuller for longer.

Cranberry Sauce Rich in Antioxidants

Cranberries are known for their high antioxidant content, and cranberry sauce is no exception. The vibrant red color of cranberries comes from the presence of antioxidants called anthocyanins, which help fight against free radicals in the body and promote overall well-being.

Cranberry Sauce Good Source of Vitamin C

Cranberry sauce is a great way to boost your vitamin C intake. Vitamin C not only supports a healthy immune system but also aids in collagen production, which is essential for maintaining healthy skin, bones, and blood vessels.

Cranberry Sauce Contains Essential Nutrients

In addition to vitamin C, cranberry sauce contains other essential nutrients such as vitamin K, manganese, and copper. These nutrients play various roles in the body, including blood clotting, metabolism, and energy production.

Cranberry Sauce May Help Prevent Urinary Tract Infections

Cranberries have long been associated with urinary tract health. Consuming cranberry sauce on a regular basis may help prevent urinary tract infections due to the presence of certain compounds that inhibit the adhesion of bacteria to the urinary tract walls.

Cranberry Sauce Can Aid in Digestion

The natural acidity of cranberries in cranberry sauce can promote healthy digestion by stimulating the production of digestive enzymes. This can help break down food more efficiently and prevent digestive discomfort.

Cranberry Sauce Low in Sodium

If you’re watching your sodium intake, cranberry sauce is a great choice. It is naturally low in sodium, making it suitable for those following a low-sodium diet or individuals with hypertension.

Cranberry Sauce Versatile and Delicious

Not only is cranberry sauce nutritious, but it is also incredibly versatile and delicious. It can be used as a condiment for roasted meats, a spread on sandwiches, a topping for desserts, or even mixed into salads or yogurt for a tangy twist.

Cranberry Sauce Supports Heart Health

The antioxidants and fiber found in cranberry sauce can have a positive impact on heart health. Antioxidants help reduce the risk of cardiovascular diseases by preventing the oxidation of LDL cholesterol, while fiber helps regulate cholesterol levels.

Cranberry Sauce May Aid in Weight Management

Due to its low-calorie and high-fiber content, cranberry sauce can be a helpful addition to a weight management plan. Its fiber content promotes satiety, helping you feel fuller for longer, which can assist in controlling portion sizes and cravings.

So, there you have it – the 11 Cranberry Sauce Nutrition Facts. Incorporating cranberry sauce into your meals not only adds a burst of flavor but also provides numerous health benefits. From its low-calorie content and high fiber to its rich antioxidant profile and potential urinary tract infection prevention, cranberry sauce is a versatile and nutritious addition to any diet.


In conclusion, cranberry sauce is not only a delicious accompaniment to holiday meals, but it is also a nutritious addition to your diet. With its high antioxidant content, vitamins, and minerals, cranberry sauce offers numerous health benefits. It can improve urinary tract health, boost your immune system, and aid in digestion. Additionally, cranberry sauce is low in calories and fat, making it a guilt-free indulgence. So, the next time you enjoy a spoonful of cranberry sauce, savor not only the taste but also the nutritional advantages it provides.


1. How many calories are in cranberry sauce?

Cranberry sauce typically contains around 100-150 calories per 1/4 cup serving.

2. Is cranberry sauce high in sugar?

While cranberry sauce does contain sugar, you can opt for a homemade version with less added sugar or choose a no-sugar-added variety to reduce the overall sugar content.

3. Is cranberry sauce gluten-free?

Most varieties of cranberry sauce are gluten-free, but it’s essential to check the label to ensure there are no added ingredients containing gluten.

4. Can cranberry sauce help prevent urinary tract infections?

Yes, cranberry sauce contains compounds called proanthocyanidins, which can help prevent bacteria from adhering to the urinary tract walls, reducing the risk of urinary tract infections.

5. Can I freeze cranberry sauce?

Yes, cranberry sauce can be frozen for future use. Just ensure it is stored in an airtight container or freezer bag to maintain its freshness.

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