Cranberries (Vaccinium oxycoccos or Vaccinium macrocarpon) are small, red berries native to the U.S. and Canada. They grow on creeping, low-lying vines and do best in peat-based soil and damp conditions. Cranberries are closely related to blueberries, bilberries, and huckleberries.
The U.S. is the world’s largest producer of cranberries. The state of Wisconsin alone produced 5.01 million barrels in 2023.
Cranberry juice might not be as popular as orange or apple juice, but it’s a delicious beverage with many health benefits. Some people drink it to help prevent urinary tract infections, but cranberry juice also offers many other health benefits.
Cranberry Juice Nutritional Information
Cranberry juice is a nutritious drink packed with antioxidants and essential vitamins and minerals that support the immune system and overall health. One cup of cranberry juice contains:
- 23.5 milligrams of vitamin C
- 3.04 milligrams of vitamin E
- 32.9 milligrams of phosphorus
- 20.2 milligrams of calcium
- 15.2 milligrams of magnesium
- 195 milligrams of potassium
- 8.35 milligrams of choline
One cup of unsweetened cranberry juice also contains:
- 116 calories
- 1 gram of protein
- 0 grams of fat
- 31 grams of carbohydrates
- 0 grams of fiber
- 31 grams of sugar
Choose a juice without added sugars to maximize its effectiveness.
Cranberry Juice Benefits
Rich source of antioxidants
Cranberry juice is an excellent source of vitamin C, providing 26% of your suggested daily allowance in an 8-ounce serving. Vitamin C is a powerful antioxidant, protecting cells and DNA from damage caused by molecules called free radicals. This may lower your chances of developing diseases such as cancer, heart disease, and more.
Your body uses vitamin C to build blood vessels, cartilage, muscles, and collagen. Getting enough of it supports faster healing after injuries. Vitamin C also helps your body absorb iron.
An 8-ounce glass of cranberry juice has approximately 20% of the suggested daily allowance of vitamin E, which is essential for the health of your skin, blood vessels, and heart.
Cranberry juice has many other antioxidant compounds, including:
- Myricetin
- Peonidin
- Anthocyanins
- Proanthocyanidins
- Quercetin
These antioxidants are mainly found in the skins of fresh cranberries. Since cranberry juice doesn’t contain the skins, it has lower concentrations of these antioxidants.
The other potential health benefits of cranberry juice include:
May improve heart health
Anthocyanins are antioxidants that give cranberry juice its deep red color. They benefit heart health by stopping plaque from building up inside the arteries, which can lead to hardened arteries, heart attacks, or high blood pressure. Many studies have found that cranberry juice may lower cholesterol levels and blood pressure, reducing your chance of getting heart disease.
May keep the gut healthy
Antioxidants in cranberry juice, particularly A-type proanthocyanidins, help lower the amount of harmful bacteria living in your gut, protecting its lining from damage linked to an unhealthy diet. This can improve your digestion.
May prevent ulcers
A-type proanthocyanidins may also help stop the growth of a bacteria called Helicobacter pylori, which can attach to the stomach lining and cause ulcers. Some research suggests that drinking cranberry juice can be as effective as probiotics in stopping the growth of this bacteria.
May strengthen the immune system
Vitamin C helps protect cells from damage caused by free radicals, which is crucial for having a healthy immune system. When your cells are healthy, your body can better defend against infections. Researchers at the University of Florida found that cranberry juice reduced cold and flu symptoms.
May prevent infections
Cranberries have antioxidants known as A-type proanthocyanidins, which can stop bacteria from sticking to surfaces in the body. This includes the bacteria responsible for causing oral and stomach infections.
Cranberry Juice and UTIs
One of the most recognized health benefits of cranberry juice is its potential to prevent or treat urinary tract infections (UTIs), usually caused by E. coli bacteria. The A-type proanthocyanidins found in cranberry juice may stop this bacteria from collecting on the walls of the bladder and urinary tract.
But studies on whether cranberry juice can actually prevent UTIs have shown mixed results. A review in 2012, which analyzed 24 studies on cranberries for UTI prevention, found them to be less effective compared to earlier reviews from 2004 and 2008. However, a meta-analysis in 2021 that included an additional 23 trials showed that cranberry products did lessen the frequency of UTIs in people who were prone to getting them. The results vary so much because many of the studies didn’t specify the amount of active ingredient in the cranberry products, which could mean they were not potent enough to work.
Since cranberry products are generally safe, they won’t do any harm and could be worth trying if you struggle with UTIs.
It’s important to keep in mind that while cranberry juice may lessen your chances of getting a UTI, it can’t cure an active infection once it has started. Talk with your doctor if you think you may have a UTI.
Cranberry Juice Benefits in Females and People With Vaginas
In addition to its vitamins and nutrients, cranberry juice has extra benefits for people with vaginas. The antioxidants in cranberries have an anti-inflammatory effect, which may ease period cramps. Research suggests that cranberries may also improve the balance of good bacteria in the vagina. However, the sugar in cranberry juice can raise pH levels and possibly lead to a yeast infection.
In postmenopausal people, bone loss is a common problem. On average, a person loses 10% of their bone mass within the first 5 years of menopause. But research suggests that antioxidants can slow down this process over time.
Is cranberry juice safe during pregnancy?
Drinking cranberry juice in moderation is safe and has no serious side effects, including for pregnant people. Most people can use cranberry supplements without any problems, but if you're pregnant or breastfeeding, talk to your doctor first.
Unsweetened Cranberry Juice vs. Cranberry Pills
Most cranberry juice has added sweeteners to counter its naturally sour taste, which can compromise how healthy it is. Even unsweetened varieties contain twice the sugar found in the same amount of fresh cranberries. Cranberry pills, by comparison, don’t usually have any added sugar.
Cranberry pills are also more concentrated than cranberry juice and often cost less.
White Cranberry Juice vs. Red Cranberry Juice
Red cranberry juice is made from ripe cranberries, which gives it its bright color. On the other hand, white cranberry juice uses berries that are harvested before they’re fully ripened, resulting in a milder flavor.
Both red and white cranberry juices offer similar nutritional benefits, including vitamins and minerals. However, white cranberries do have fewer antioxidants than red cranberries.
The exact nutrient content can vary depending on the brand.
Potential Risks of Cranberry Juice
Make sure to read the labels of any cranberry juice brands you buy. Some brands add sugar. Drinking too much sugar can cause an upset stomach, diarrhea, and blood sugar spikes.
Cranberry juice may also cause problems with certain blood-thinning medications. If you take blood thinners, be sure to speak with your doctor about how much cranberry juice is safe to drink.
Takeaways
Cranberry juice is rich in antioxidants and essential nutrients that support a healthy immune system and heart health and may help with recurring urinary tract infections. When consumed in moderation, cranberry juice can be a good addition to a balanced diet. Be sure to choose unsweetened varieties to avoid drinking too much sugar. Cranberry pills can also offer a convenient way to benefit from cranberry nutrients. However, if you have a condition that could be affected by cranberry juice consumption, talk to your doctor before starting supplements.
Cranberry Juice FAQs
How many cups of cranberry juice should I drink a day?
It’s suggested not to drink more than one glass (8 ounces) of cranberry juice per day.
Is cranberry juice good for your kidneys and bladder?
Cranberry juice is thought to be good for your kidneys and bladder because it might help prevent urinary tract infections, but research findings on whether it actually works are mixed.
Who should not drink cranberry juice?
People prone to kidney stones should avoid cranberry juice because its acidity can cause new stones to form. Those taking blood thinners should also avoid cranberry juice or consult their doctor, as it could interact with their medication.
Does cranberry juice help with cramps?
Cranberries have antioxidants with anti-inflammatory properties that could ease cramps, but further research is necessary to fully understand their effectiveness.
Does cranberry juice help with constipation?
Cranberry isn’t normally used to relieve constipation. Fresh cranberries have fiber, which helps keep your bowels moving, but cranberry juice has almost no fiber at all.
