Cranberries are more than just a condiment for holiday fare or a splash in your cocktail. Tart, tangy, unsweetened cranberry juice can have a place in a healthy diet year-round.
Cranberry juice has long been used to promote bladder, stomach, blood, and liver health. More studies are needed, but research suggests many of these traditional uses may have merit.
Learn how cranberry juice might fit into a healthy lifestyle.
Cranberry Juice Nutrition Facts
According to the U.S. Department of Agriculture (USDA), 8 ounces (oz) of unsweetened cranberry juice provides the following nutrients:
Calories: 116
Total fat: 0.3 grams (g)
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 milligrams (mg)
Sodium: 5 mg
Total carbohydrate: 30.9 g
Dietary fiber: 0.3 g
Total sugars: 30.6 g
Added sugars: 0 g
Protein: 0.9 g
Vitamin D: 0 micrograms (mcg)
Vitamin C: 23.5 mg
Calcium: 20.2 mg
Iron: 0.6 mg
Potassium: 195 mg
Cranberry juice is also a rich source of antioxidants, the molecules that neutralize free radicals, says Megan Lyons,?a board-certified doctor of clinical and holistic nutrition in Dallas.?“Free radicals can damage cells and lead to inflammation and chronic disease. However, antioxidants help mop them up and protect the body from the damage they can cause,” Lyons says.
5 Possible Health Benefits of Cranberry Juice You Should Know About
Many of the potential benefits of cranberry juice come courtesy of antioxidants, but there are plenty of other nutrients that offer perks. Here are a few of the potential health benefits of cranberry juice.
1. Cranberry Juice May Prevent Urinary Tract Infections
Roughly 50 percent of women experience a urinary tract infection (UTI) — a condition that occurs when E. coli bacteria that normally live in the gut enter the urinary tract and multiply — at least once in their lifetime, says Lyons.?A review and meta-analysis of studies of nearly 4,000 people susceptible to UTIs suggests that compounds in cranberry juice called proanthocyanidins (the pigment that gives cranberries their red-purple color) may prevent E. coli bacteria from sticking to your urinary tract.
“We can simply pass the E. coli in our urine instead of having it colonize in the walls of the urinary tract and perpetuate it into an infection,” Lyons explains.
One meta-analysis of 18 studies found that drinking cranberry juice was associated with a 54 percent lower rate of UTIs than a placebo drink.
Cranberry juice helps with infection prevention and balancing the vaginal microbiome, says Lyons. But if you have an active infection, it’s best to seek medical care.
2. Cranberry Juice May Support Heart Health
The high-antioxidant content of cranberry juice may help keep the heart healthy. One meta-analysis found that cranberry juice can help manage systolic blood pressure (the pressure in the arteries when the heart beats) and improve high-density lipoprotein (HDL), or “good,” cholesterol levels in adults.
Other studies show mixed results. For example, one study of adults with elevated blood pressure found only a slight decrease in blood pressure after drinking 500 milliliters (mL) of cranberry juice daily for eight weeks.?Another review of 16 studies found that cranberries (consumed in multiple forms) had positive effects on heart health but not enough to be considered statistically significant.
“Cranberries can be part of a healthy diet promoting cardiovascular health, but I wouldn't put all my eggs in the basket of cranberry juice if someone is particularly concerned about cardiovascular disease,” says Lyons.
3. Cranberry Juice May Prevent Stomach Ulcers
Cranberry’s proanthocyanidins may prevent stomach ulcers by stopping H. pylori from embedding inside the walls of your stomach and taking up root.
H. pylori are bacteria found in contaminated food and water that can damage the protective lining of the stomach or small intestine, leaving the tissue vulnerable to stomach acid. Over time, the stomach acid eats through the lining and produces an open sore (ulcer).?“Cranberries can prevent the colonization and perpetuation of H. pylori,” says Lyons.
One study of 522 adults with H. pylori infections found that drinking 16 oz of cranberry juice twice daily for eight weeks decreased the rate of infection by 20 percent compared with those in the placebo group.
4. Cranberry Juice May Improve Gut Health
Cranberry juice may promote gut health by increasing the number of beneficial gut bacteria in your digestive tract, which aids digestion and helps your body absorb nutrients.
Research shows that the polyphenols (plant compounds) in cranberries promote the growth of healthy gut bacteria in healthy young women after consuming cranberry juice for 21 days.?It’s worth noting that the study was partially funded by a company that sells cranberry juice.
Another study found that participants who drank cranberry juice for six weeks experienced some improvement in constipation, thanks to an increase of beneficial gut bacteria and a reduction in inflammation.
5. Cranberry Juice May Slow Cancer Cell Growth?
Like other fruits, cranberries may reduce the risk of cancer, says Michelle Routhenstein, RD, CDCES, a preventive cardiology dietitian and certified diabetes care and education specialist in New York City. It’s believed that the plant compounds combat oxidative damage, an imbalance between free radicals and antioxidants that contributes to accelerated aging and chronic diseases like cancer.
Most of the studies currently involve cranberry extracts —?not juice. For example, one study found that cranberry extract slowed the growth of breast cancer cells.?The authors of another review noted that cranberry extract may have protective properties that prevent oral cancer.
The research is still in its preliminary stages, so cranberry juice cannot yet be considered a proven method for cancer prevention or treatment in humans, says Routhenstein.
Everyday Health
How to Incorporate Cranberry Juice Into Your Diet
Experts share what to look for when shopping for cranberry juice and how to add it to your?routine.
Practical Tips on Consuming Cranberry Juice
The cranberry juice you see in grocery stores isn’t necessarily the same as the juice used in research. To offset the tart taste of unsweetened cranberry juice, many fruit juice companies load their products with sugar.?“Most studies used cranberry juice with 40 calories per cup, while most commercial juices are closer to 100 to 130 calories, a difference of 10 grams of sugar per cup,” says Michael Reavis Jr., RD, a clinical dietitian at the University of Maryland Medical Center in Baltimore.
For people with insulin resistance (a condition in which the body doesn’t respond properly to insulin, a hormone that regulates blood sugar), the higher sugar content of sweetened cranberry juice can have a significant impact on blood sugar.
“Certain foods, such as sugary juices or items high in carbohydrates with little fiber, protein, or healthy fats, are processed quickly by the body,” Reavis says. This rapid absorption results in blood sugar levels that often exceed 150 to 180 milligrams per deciliter (mg/dL) — the typical post-meal blood sugar level is 100 to 120 mg/dL, he notes.
If you have insulin resistance, it may be challenging for your body to absorb the excess sugar, which may increase your risk of health issues like type 2 diabetes, Reavis says.
To limit calories and added sugars, look for cranberry juice that says “pure” or “unsweetened” on the label.
Reavis also suggests drinking cranberry juice with a snack to dampen any potential blood sugar spikes (and eventual crashes). “Some cucumber slices and a cheese stick, popcorn with steamed edamame, or a yogurt cup with berries will give our body the long-term energy that it would be missing from juice alone,” he says.
Some research suggests cranberries interact with blood thinners. Check with your doctor before drinking cranberry juice if you take medications like warfarin.
Usage Examples
Unsweetened cranberry juice has a strong, tart flavor. If you’d rather not drink unsweetened juice by the glass, mix it into other recipes. “Add cranberry juice into a well-balanced, protein-rich smoothie for a tangy, antioxidant-packed boost,” suggests Routhenstein.
Cranberry juice also pairs well with protein. “For a savory twist, use cranberry juice as a marinade or glaze for chicken, tofu, or fish,” Routhenstein says.
The Takeaway
Cranberry juice provides many vitamins, minerals, and antioxidants.
The plant compounds in cranberry juice may help prevent urinary tract infections and stomach ulcers, support heart and gut health, and possibly slow the growth of cancer cells, though more research is needed.
Sweetened cranberry juice may cause rapid spikes in blood sugar, making it a poor choice for people with insulin resistance or type 2 diabetes.
Unsweetened cranberry juice can be enjoyed on its own or added to protein smoothies, salad dressings, or marinades.
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size.?She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's?Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Hilary I. Lebow is a journalist from California who covers health, wellness, travel, and lifestyle content. She has fitness and nutrition certifications through the Yoga Alliance and the National Academy of Sports Medicine. She has written for Greatist, Healthline, Psych Central, Explore, and Islands?magazine, among others.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
Cranberry: Usefulness and Safety. National Center for Complementary and Integrative Health. November 2024.
Moro C et al. Cranberry Juice, Cranberry Tablets, or Liquid Therapies for Urinary Tract Infection: A Systematic Review and Network Meta-analysis. European Urology Focus. July 18, 2024.
Cranberry Juice, Unsweetened. U.S. Department of Agriculture. April 1, 2019.
Nemzer BV et al. Cranberry: Chemical Composition, Antioxidant Activity and Impact on Human Health: Overview. Molecules. January 2022.
Xia J et al. Consumption of cranberry as adjuvant therapy for urinary tract infections in susceptible populations: A systematic review and meta-analysis with trial sequential analysis. PLoS One. September 2, 2021.
Pourmasoumi M et al. The effects of cranberry on cardiovascular metabolic risk factors: A systematic review and meta-analysis. Clinical Nutrition (Edinburgh, Scotland). March 2020.
Richter CK et al. Effects of Cranberry Juice Supplementation on Cardiovascular Disease Risk Factors in Adults with Elevated Blood Pressure: A Randomized Controlled Trial. Nutrients. July 29, 2021.
Li X et al. The Effects of Cranberry Consumption on Glycemic and Lipid Profiles in Humans: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. January 2024.
Stomach Ulcer. Cleveland Clinic. March 18, 2024.
Li Z et al. Suppression of Helicobacter pylori infection by daily cranberry intake: A double‐blind, randomized, placebo‐controlled trial. Journal of Gastroenterology and Hepatology. April 2021.
Hakkola M et al. Cranberry‐lingonberry juice affects the gut and urinary microbiome in children — a randomized controlled trial. Journal of Pathology, Microbiology, and Immunology. March 2023.
Zhao S et al. Changes of Human Gut Microbiome Correlated with Metabolomics After Cranberry Juice Consumption in a Double-Blinded, Placebo Controlled, Crossover Study. Current Developments in Nutrition. June 1, 2020.
Chicas MC et al. Effect of Cranberry Juice Supplementation on the Gut Microbiome and Inflammatory Markers: A Randomized, Double-Blind, Placebo-Controlled Study in Overweight Individuals. Current Developments in Nutrition. June 1, 2022.
Alsharairi NA. Experimental Studies on the Therapeutic Potential of Vaccinium Berries in Breast Cancer — a Review. Plants. January 2024.
Esquivel-Chirino C et al. The Protective Role of Cranberries and Blueberries in Oral Cancer. Plants. January 2023.
Rossi I et al. Health effects of 100% fruit and vegetable juices: Evidence from human subject intervention studies. Nutrition Research Reviews. June 2024.
