Wondering about the Vitamin C content of the humble cranberry? You’ve come to the right place. In this article we’ll answer everything you want to know on the topic.
Let’s start with the basic question – Do Cranberries Contain Vitamin C?
Quick Answer: Yes, Cranberries actually contain Vitamin C. Their Vitamin C content is moderate, but they don’t have nearly as much as some of the other high Vitamin C fruits and veggies.
To know and explore how much Vitamin C we are actually getting from cranberries, we researched and compared its varieties. We also wanted to know how it compares to lemons in terms of Vitamin C content.
Vitamin C Content of Cranberries
- 1 cup of fresh cranberries would yield 46 kcal and 14 mg of Vitamin C.
- 50 g of the same fresh cranberries would contain 23 kcal and 7 mg of Vitamin C
- Another way to think about it is that cranberries contain about 0.3 mg of Vitamin C per kcal or 30 mg of Vitamin C per 100 calories.
- Dried and sweetened cranberries have 154 kcal per 50 g, and that only contains 0.1 mg of Vitamin C.
Are Cranberries a Good Source of Vitamin C?
Considering that cranberries have 30 mg of Vitamin C per 100 calories, let’s see how they stack up some other common foods.
- Kale contains 264 mg of Vitamin C per 100 calories – far greater than cranbierres.
- Bell peppers contain 492 mg of Vitamin C per 100 calories – even better than kale and far better than cranberries.
- Apples contain 8.79 mg per 100 calories of Vitamin C – about 1/3 less than cranberries.
- Bananas have 10 mg of Vitamin C per 100 calories – again about 1/3 less than cranberries.
- Blackberries have 48.7 per 100 calories – around the same as cranberries.
As you can see, cranberries have moderate Vitamin C content – consume them as part of a healthy diet, but consider some other higher Vitamin C foods to meet your daily needs.