by Meenakshi Nagdeve last updated - Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based

Cranberry juice has many amazing health benefits such as prevention of age-related oxidative damage and reduction in heart diseases. It is also known for preventing urinary tract (UTI) and other infections and helps in improving digestion and supporting post-menopausal health.

This fruit juice is also good for preventing stomach disorders, as well as gum diseases caused by dental plaque. Phytonutrients, which are naturally derived plant compounds, are present in this fruit and have been found to prevent a wide range of health problems.

What is Cranberry Juice?

Cranberry juice is made from cranberries, members of the Ericaceae family, one of the native fruits of North America. The Latin name for the cranberry plant is Vaccinium macrocarpon.

Cranberry juice is used to make various sauces and cocktails. These cocktails are approximately 30 percent pure cranberry juice mixed with artificial sweetener or fructose. About one liter of juice can be extracted from 1500 grams of fresh cranberries.

The fruit extract is also used to make medicines, gels, and tonics. Dried cranberries are also very healthy and can be enjoyed as a sweet addition to breakfast cereals, energy bars, granola bars, trail mixes, or baked goods like muffins.

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Nutrition Facts Cranberry juice, unsweetened Serving Size : 100 g 1 cup (253 g) 1 fl oz (31.6 g) Nutrient Value Water [g] 87.13 Energy [kcal] 46 Energy [kJ] 194 Protein [g] 0.39 Total lipid (fat) [g] 0.13 Ash [g] 0.15 Carbohydrate, by difference [g] 12.2 Fiber, total dietary [g] 0.1 Sugars, total including NLEA [g] 12.1 Calcium, Ca [mg] 8 Iron, Fe [mg] 0.25 Magnesium, Mg [mg] 6 Phosphorus, P [mg] 13 Potassium, K [mg] 77 Sodium, Na [mg] 2 Zinc, Zn [mg] 0.1 Copper, Cu [mg] 0.06 Selenium, Se [µg] 0.1 Vitamin C, total ascorbic acid [mg] 9.3 Thiamin [mg] 0.01 Riboflavin [mg] 0.02 Niacin [mg] 0.09 Vitamin B-6 [mg] 0.05 Folate, total [µg] 1 Folate, food [µg] 1 Folate, DFE [µg] 1 Choline, total [mg] 3.3 Vitamin A, RAE [µg] 2 Carotene, beta [µg] 27 Vitamin A, IU [IU] 45 Lutein + zeaxanthin [µg] 68 Vitamin E (alpha-tocopherol) [mg] 1.2 Vitamin K (phylloquinone) [µg] 5.1 Fatty acids, total saturated [g] 0.01 16:0 [g] 0.01 18:0 [g] 0 Fatty acids, total monounsaturated [g] 0.02 16:1 [g] 0 18:1 [g] 0.02 Fatty acids, total polyunsaturated [g] 0.07 18:2 [g] 0.04 18:3 [g] 0.03 Sources include : USDA

Nutrition

According to the USDA Nutrition Database, this juice has an abundant supply of antioxidants and vitamins. Cranberry juice is rich in vitamin C and salicylic acid. In terms of minerals, it contains calcium, magnesium, iron, phosphorus, and potassium. It also contains B-vitamins like thiamin, riboflavin, niacin, vitamin B6, as well as vitamin E (alpha-tocopherol). Other nutrients in cranberry juice include sodium, zinc, vitamin A, folate, and vitamin K (phylloquinone).

By containing fewer calories per cup and high water content(87%), this juice fits very well within the dietary guidelines. It also has a tremendous amount of antioxidant capacity as compared with other vegetables and fruits, such as broccoli, spinach, or apples. One cup of cranberries measures a total of 8983 antioxidant capacity. For comparison, apples have 1500mg of antioxidant vitamin C.

Health Benefits

Cranberry juice has long been used as a remedy for various illnesses. The health benefits of cranberries include the following:

Cranberry Juice for UTI (Urinary Tract Infections)

Cranberry juice can be used to prevent UTI but the evidence that antioxidant-rich juice can help treat it is mixed, according to a report by the National Center for Complementary and Integrative Health. Let’s look at the most recent studies and their conclusions.

A 2016 study examined the effect of cranberry capsules on the levels of bacteria in the urine. For the research, 147 women (65 years and above) living in nursing homes were given two cranberry capsules daily. The two cranberry capsules contained an organic compound called proanthocyanidin, in amounts as much as available in 20 ounces of this juice. Urinary tract infection is the most commonly diagnosed infection among nursing home residents. After six months, there was a marked decrease in bacteria levels in the urine of the participants. However, there was no reduction in the frequency of UTIs over the year of the study.

A study published in the Phytochemistry journal showed that these proanthocyanidins in cranberries possess anti-adhesion properties, preventing the bacteria from binding itself to the cells on the walls of the bladder. These compounds prevent bacteria from multiplying further and flush them out of the body through urination.

Furthermore, a randomized controlled trial conducted in Canada looked at the effectiveness of this juice for the prevention of UTIs in children showed that the variety of juice with a high concentration of proanthocyanidins was effective. Forty children aged 5 to 18 years old, who were given proanthocyanidin-rich cranberry juice, showed a 65 percent reduction in the risk of UTI according to this study.

However, Dr. Barbosa-Cesnik and her colleagues from the University of Michigan School of Public Health concluded that cranberry juice did not help in decreasing the incidence of a recurrent UTI. The volunteers, who had a history of at least more than one UTI, were given 8 ounces of 27% cranberry juice. They showed no difference in urinary symptoms at 3 days, 1-2 weeks, and in a month, showing that this juice did not have any beneficial effects on people with UTI.

So, while cranberry juice hasn’t shown effectiveness in treating an existing UTI, it does have properties that can help maintain urinary tract health.

Fights Age-related Oxidative Damage

Cranberries are known for their anti-aging abilities. Research published in the peer-reviewed journal Age showed that when a cranberry extract was given to a laboratory worm, its healthspan and lifespan increased. Furthermore, the team of US researchers found that cranberries help fight oxidative damage as they are high in antioxidants and phytochemicals such as proanthocyanidins and vitamin C.

Improves Heart Health

Cranberry juice is rich in polyphenols, which may help improve heart health. The research published in the May 2016 issue of AgResearch Magazine, found that drinking two glasses of cranberry juice daily helps boost heart health. For the study, 56 volunteers were given 8 ounces of low-calorie cranberry juice or a similar tasting placebo during breakfast and dinner. Their meals were supervised, too. After 8 weeks, people who had the cranberry juice had lower levels of triglycerides, diastolic blood pressure, and glucose levels. They also had lower levels of C-reactive protein, which helped lower their risk for cardiovascular diseases. However, many have been skeptical of the study as it was funded by a well-known cranberry juice brand, and therefore the results may be skewed in favor of the juice.

A 2011 research led by Arpita Basu from the Oklahoma State University found that 2 cups of low-energy cranberry juice significantly reduces free radical scavenging activity. However, they did not find any changes in blood pressure, glucose, and C-reactive protein levels.

Improves Digestion

Cranberry juice is rich in phytochemicals and thereby known to help improve the digestion in your body. It also can help prevent the formation of peptic ulcers. Peptic ulcers are caused by a type of bacteria called Helicobacter pylori or H. pylori. A University of Florida research report suggests that cranberry juice or cranberries prevent the colonization of H. pylori in the stomach, thus helping protect against intestinal inflammation. This microorganism attacks the protective layer of the stomach and duodenum.

A report by Rummi Devi Saini published in the International Journal of Biotechnology and Biochemistry says that foods rich in flavonoids like cranberries, apples, and garlic help reduce the risk of stomach disorders, including stomach ulcers, by inhibiting the growth of H. pylori bacteria.

Anticancer Potential

Cranberries are packed with several nutrients, many of which offer anticancer benefits. An animal study published in the Molecular Nutrition & Food Research journal noted that whole cranberry powder could have chemopreventive effects of colon tumorigenesis. It also put forth cranberry as a functional food that could promote colon health.

Another 2017 study published in the Oncotarget journal also found cranberries to be effective against intestinal tumor growth in mice. Further studies are required to determine their efficacy in humans.

The Memorial Sloan Kettering Cancer Center also suggests that proanthocyanidins present in cranberry could have antiproliferative effects against breast, ovarian, prostate, liver, lung, and oral cancer cells.

According to another study in the Journal of Cellular Biochemistry, proanthocyanidins can stop micro-tumors from developing in the blood vessels. Chemicals in organic cranberries also may prevent the multiplication of breast cancer cells.

Fights Infections

According to a 2010 study, cranberry juice may help inhibit certain strains of Haemophilus influenza, a common cause of ear and respiratory infections in children. The juice inhibits the bacteria’s hair-like structures, inhibiting them from adhering to the surface of the skin.

Cranberry juice’s antimicrobial effects on the body are what enable it to help fight against seven bacterial strains. It is also effective against norovirus, according to research.

Antitumor Effects

The antitumor efficacy offered by cranberry juice is attributed to the presence of polyphenolic compounds within the fruit. A 2004 study in the Journal of Nutrition suggests that regular consumption of cranberry juice inhibits the development and spread of lung, breast, colon, prostate, and other cancers. Cranberry juice contains a high amount of salicylic acid which can help reduce swelling, prevent blood clots, and eliminate tumors.

Improves Post-menopausal Health

Cranberry juice prevents the risk of heart diseases in postmenopausal women by helping to lower the cholesterol levels in the body. According to research conducted through Harvard Medical School, “Our data demonstrate the novel cardiovascular benefits of cranberry juice consumption in improving both vascular functions and cholesterol profiles.” This provides insight into developing useful cranberry products for postmenopausal women”.

Prevents Tooth Decay

Research conducted in Canada suggested that cranberry juice can prevent oral diseases like tooth cavities. Proanthocyanidins, a chemical compound present in cranberries, inhibits harmful bacteria from clinging to teeth. These components inhibit acid production and protect the teeth from periodontal diseases preventing the growth of plaque, according to a report published in the Journal of the Canadian Dental Association.

Good oral hygiene, along with the consumption of organic premium dried cranberries, disrupts the pathogenic mechanism of dental caries and generally makes for good dental health. At the same time, one should watch out for the soaring sugar content and the acidity of some commercially available juices. Natural cranberry juice is always best!

Other Benefits

There are many other benefits of cranberry juice, let’s look at them.

Strengthens Bones and Teeth: Although cranberry juice is a natural source of calcium, many juice companies add extra calcium. Natural or otherwise, calcium can help reduce the risk of getting osteoporosis.

Although cranberry juice is a natural source of calcium, many juice companies add extra calcium. Natural or otherwise, calcium can help reduce the risk of getting osteoporosis. Relief from Cold: Fresh cranberry juice is effective in fighting infections. It helps sore throats and colds.

Fresh cranberry juice is effective in fighting infections. It helps sore throats and colds. Weight Loss: Cranberry juice is rich in organic acids, (organic compounds with acidic properties) which have an emulsifying effect on the fat deposits in our body. So, it is good for people who want to shed those extra kilos.

Cranberry juice is rich in organic acids, (organic compounds with acidic properties) which have an emulsifying effect on the fat deposits in our body. So, it is good for people who want to shed those extra kilos. Prevents Scurvy: Deficiency of vitamin C in an individual can result in scurvy. Sparkling cranberry juice provides high levels of vitamin C, which is also vital for the body to make collagen, the main component responsible for the healthy functioning of tissues.

Deficiency of vitamin C in an individual can result in scurvy. Sparkling cranberry juice provides high levels of vitamin C, which is also vital for the body to make collagen, the main component responsible for the healthy functioning of tissues. Fights Lung Inflammation: The anti-inflammatory effects of this juice have been proven to be effective against the inflammation caused in the lungs by the influenza virus. A substance called nondialyzable material or NDM present in cranberries prevents the influenza virus, hence helping to prevent flu infection.

Side Effects of Cranberry Juice

Cranberries and cranberry juice offer a variety of health benefits, barring the few exceptions listed below:

Warfarin (Coumadin) : Warfarin is an anticoagulant drug used as a blood thinner, and it lowers the chances of blood clots occurring in the body. These blood clots can further result in serious conditions like cardiovascular disorders or clots in the legs, lungs, and other parts of the body. Guidelines for warfarin clearly state that people who take the drug should be cautious regarding the intake of cranberry, as they are at high risk of bleeding. Excess consumption of cranberry juice is not recommended for these people as it may affect the efficacy and safety of warfarin in the body. In such cases, it is always advisable to regularly get your blood tested in order to consume the correct dose of the medication.

: Warfarin is an anticoagulant drug used as a blood thinner, and it lowers the chances of blood clots occurring in the body. These blood clots can further result in serious conditions like cardiovascular disorders or clots in the legs, lungs, and other parts of the body. Guidelines for warfarin clearly state that people who take the drug should be cautious regarding the intake of cranberry, as they are at high risk of bleeding. Excess consumption of cranberry juice is not recommended for these people as it may affect the efficacy and safety of warfarin in the body. In such cases, it is always advisable to regularly get your blood tested in order to consume the correct dose of the medication. Aspirin allergy : Cranberries contain substantial quantities of salicylic acid, which is also present in aspirin. People who take blood thinners and are prescribed aspirin should avoid consuming too much cranberry juice. Intake of cranberries should also be restricted if you are allergic to aspirin (information per the Penn State Hershey report on cranberries).

: Cranberries contain substantial quantities of salicylic acid, which is also present in aspirin. People who take blood thinners and are prescribed aspirin should avoid consuming too much cranberry juice. Intake of cranberries should also be restricted if you are allergic to aspirin (information per the Penn State Hershey report on cranberries). Kidney stones: Cranberry extracts contain a significant concentration of oxalate and calcium. This amplifies the chances of developing calcium oxalate stones and uric acid stones in certain people. People who have kidney stones or have a history of kidney stones should consult a medical professional before consuming cranberry supplements. One study conducted at Stanford University Medical Center has provided evidence that the juice can raise the level of oxalate in the urine by up to 43 percent.

Cranberry Juice Dosage

Unsweetened cranberry juice tastes slightly sour, but for medicinal purposes, 2 ounces of the juice diluted in 8 ounces of water is recommended.

Is Cranberry Juice Good for You?

Cranberry juice is good for you as it helps in reducing infections, preventing chronic diseases, protecting you from oxidative stress, and helping in improving UTI. Having cranberry juice can also improve your heart health.

Enjoy cranberries in any form you like, and also enjoy the wealth of health benefits you get from this powerful little fruit!