Dried Cranberries — Nutrition, Calories & Diet Check
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Dried Cranberries — 330 kcal, 0.2g protein and 82.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 30g serving.
Nutrition: Dried Cranberries (typical values)
| Per 100g | Per 30g serving | |
|---|---|---|
| Calories | 330 kcal | 99 kcal |
| Protein | 0.2g | 0.1g |
| Carbohydrates | 82.0g | 24.6g |
| of which sugars | 72.0g | 21.6g |
| Fat | 1.1g | 0.3g |
| Fibre | 5.3g | 1.6g |
| Salt | 0.01g | 0.0g |
Typical values for generic dried cranberries; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
How many calories are in Dried Cranberries?
Dried Cranberries has 330 kcal per 100g. A typical 30g serving works out to 99 kcal — about 5% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
Snack Picks
Is Dried Cranberries keto-friendly?
No. At 82.0g of carbs per 100g (including 72.0g sugars), dried cranberries doesn't suit a ketogenic diet. If you're keto, look at meat snacks, cheese, nuts or seaweed instead.
Is Dried Cranberries a good source of protein?
Not especially. Dried Cranberries provides 0.2g of protein per 100g — around 0.1g per serving — so treat it as an occasional snack rather than a protein source. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Is Dried Cranberries healthy?
Mixed — it has real upsides but isn't a free pass. Dried Cranberries is low in salt. On the downside, it's high in sugar (72.0g/100g). A typical 30g serving is 99 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
Did you know? Fresh cranberries are naturally very tart and low in sugar, so dried cranberries are almost always sweetened with added sugar or fruit juice during drying — that's why their sugar content (72g/100g) is higher than most other dried fruit.
Sugar, salt and overall balance
Per UK traffic-light thresholds, dried cranberries is high in sugar (72.0g/100g) and low in salt (0.01g/100g), with 5.3g of fibre. At 330 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Dried Cranberries is closest in profile to dried mango, but dried cranberries carries more sugar (72.0g sugar vs 66.0g sugar for dried mango).
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
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Last updated: · Typical values; check product labels