Are dried cranberries healthy?

Less than they look. Fresh cranberries are naturally tart with almost no sugar, but most dried cranberries are sweetened before drying, so a quarter-cup can carry as much sugar as a can of soda.

Why are dried cranberries so much higher in sugar than fresh?

Two things stack: manufacturers usually add sugar or juice concentrate because raw cranberries are too tart to eat plain, and drying removes water, concentrating whatever sugar is left into a much smaller, denser serving.

How Much Sugar Is in Dried Cranberries?

A quarter-cup of dried cranberries has about 26 g of sugar — most of it added, since raw cranberries are naturally tart and drying concentrates whatever sugar is coating them.

High sugar

26g sugar

in 1/4 cup (40 g) · about 6.2 teaspoons

Per serving: 26 g
Per 100 g: 65 g
Type: Added sugar
In teaspoons: ≈ 6.2 tsp

A big chunk of a day's sugar in one serving.

A quarter-cup of dried cranberries — a typical handful in a trail mix or salad topping — carries about 26 g of sugar, close to a can of soda. Raw cranberries are actually very tart with almost no natural sugar, so most brands coat them in sugar or juice concentrate before drying, then the drying process concentrates that sugar further.

This is worth knowing because dried cranberries get treated like a healthy fruit topping — on oatmeal, salads, trail mix — when nutritionally they're much closer to candy. Check the label for 'sweetened' versus 'no sugar added,' and treat a handful as a real portion, not a garnish you can add freely.

How dried cranberries compares

Out of 205 everyday foods and drinks we track, dried cranberries ranks #31 for sugar per serving — more than 85% of them.

Bars show sugar per serving. Tap any food to see its full breakdown.

Lower-sugar swaps

Use fresh or frozen raspberries on salads and oatmeal instead
Look for a 'no sugar added' dried cranberry, still sweetened with juice but noticeably lower

Frequently asked questions

Are dried cranberries healthy?: Less than they look. Fresh cranberries are naturally tart with almost no sugar, but most dried cranberries are sweetened before drying, so a quarter-cup can carry as much sugar as a can of soda.
Why are dried cranberries so much higher in sugar than fresh?: Two things stack: manufacturers usually add sugar or juice concentrate because raw cranberries are too tart to eat plain, and drying removes water, concentrating whatever sugar is left into a much smaller, denser serving.

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Sugar values from Typical nutrition label; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-08-09.