The New Complete Book of Food

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r Cranberries

Nutritional Profile

Energy value (calories per serving): Low

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Low

Sodium: Moderate

Major vitamin contribution: Vitamin C

Major mineral contribution: Iron, potassium

About the Nutrients in This Food

Cranberries are nearly 90 percent water. The rest is sugars and dietary fiber,

including insoluble cellulose in the skin and soluble gums and pectins in

the flesh. Pectin dissolves as the fruit ripens; the older and riper the cran-

berries, the less pectin they contain.

Cranberries also have a bit of protein and a trace of fat, plus moderate

amounts of vitamin C.

One-half cup cranberries has 1.6 g dietary fiber and 6.5 mg vitamin

C (9 percent of the RDA for a woman, 7 percent of the RDA for a man).

One-half cup cranberry sauce has 1.5 g dietary fiber and 3 mg vitamin C (4

percent of the RDA for a woman, 3 percent of the RDA for a man).

The Most Nutritious Way to Serve This Food

Relish made of fresh, uncooked berries (to preserve the vitamin C, which

is destroyed by heat) plus oranges.

Diets That May Restrict or Exclude This Food

Low-fiber diet