Cranberry Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
45–50
reported range
Glycemic load
1
Low GL
This food's glycemic index is 45–50, which is Low GI.
Fresh or frozen unsweetened cranberries are one of the lowest-sugar fruits, with a glycemic load of about 1 per half-cup. They are diabetes-friendly in their natural form. However, dried sweetened cranberries and cranberry juice cocktail are high in added sugar and have a much higher glycemic impact. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Fresh cranberries have a GI of about 45–50 and a glycemic load of 1 per half-cup — among the lowest of all fruits.
A half-cup of raw cranberries provides 2.5 g of fiber — about 10% of the daily value — with only 23 calories.
Dried sweetened cranberries can contain 65–70 g of sugar per 100 g — comparable to raisins and other dried fruit.
What's actually inside
Per 100 g, with your typical serving noted as 1/2 cup (50 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
6g
Net carbs
3.5g
total carbs minus fiber
Fiber
2.5g
slows the glucose rise
- Sugars
- 2.2g
- Protein
- 0.2g
- Calories
- 23kcal
Notable nutrients
- Vitamin C7 mg
- Manganese0.2 mg
- Vitamin E0.6 mg
- Vitamin K2.8 mcg
- Copper0.03 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice when unsweetened — low GI and very low GL
Fresh or frozen unsweetened cranberries are one of the lowest-sugar fruits, with a glycemic load of about 1 per half-cup. They are diabetes-friendly in their natural form. However, dried sweetened cranberries and cranberry juice cocktail are high in added sugar and have a much higher glycemic impact. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A half-cup of raw cranberries (about 50 g) provides only about 3.5 g of net carbs and a glycemic load of 1, making portion concerns minimal for unsweetened fruit. Dried sweetened cranberries are a different product — a quarter-cup can have 20+ g of sugar. Stick to fresh or frozen unsweetened cranberries for blood-sugar-friendly eating.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Sweetening with sugar or honey
Raises GICranberries are very tart, so most recipes add significant sugar. Sweetened cranberry sauce or dried cranberries can have 20–30 g of added sugar per serving, turning a low-GI fruit into a high-GL food.
Cooking into a sauce or compote
Little effectCooking alone does not meaningfully raise the GI of cranberries because their cell structure is already tough and their sugar content is low. However, the sugar added during cooking is the real driver of glycemic impact.
Juicing (unsweetened)
Raises GIEven unsweetened cranberry juice removes fiber and concentrates natural sugars, modestly raising GI. Pure unsweetened cranberry juice is still low-GI but has a higher GL per serving than whole fruit.
Drying with sugar
Raises GIDried sweetened cranberries (e.g., Craisins) are typically infused with sugar syrup, raising their sugar content to about 65–70 g per 100 g — comparable to raisins. These are a high-GL food and should be treated as a concentrated sweet.
Pairing tip
Pair fresh cranberries with nuts, seeds, or plain yogurt for a balanced snack. Add a handful to oatmeal or salads for tart flavor without spiking blood sugar. Avoid pairing dried sweetened cranberries with other high-sugar foods. For a diabetes-friendly holiday side, make cranberry sauce with a sugar substitute or minimal sweetener.
Why GI numbers vary
Cranberry GI data is limited because the fruit is rarely eaten in large enough quantities to test. The 45–50 estimate comes from the University of Sydney's database for unsweetened cranberries. Most studies focus on sweetened cranberry products, which have much higher GI values. We report the range for the raw, unsweetened fruit, which is consistently low-GI across available sources.
Not medical advice. This page is general nutrition information about Cranberry. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Fresh unsweetened cranberries have a low glycemic index of approximately 45–50. Their glycemic load is about 1 per half-cup serving, which is very low. However, sweetened dried cranberries and cranberry juice cocktail have significantly higher GI and GL due to added sugar. Always check the label — if sugar is listed as an ingredient, the GI will be higher.
Unsweetened cranberries are an excellent choice for people with diabetes because they are very low in sugar and high in fiber. A half-cup of raw cranberries has only about 2 g of natural sugar and a glycemic load of 1. However, most commercially available cranberry products — dried, juiced, or sauced — contain added sugar and should be consumed in very small portions. This is general nutrition information, not medical advice.
Dried sweetened cranberries are very different from fresh. A quarter-cup of dried sweetened cranberries can contain 20–25 g of sugar, compared to 2 g in the same volume of fresh. The drying process concentrates sugar, and most brands add sugar to balance tartness. Dried unsweetened cranberries exist but are rare and still have a higher sugar density than fresh. Treat dried sweetened cranberries like raisins or other dried fruit.
Unsweetened cranberry juice is low in sugar (about 3 g per 100 ml) and has a low GI. However, most cranberry juice sold is a cocktail blended with apple or grape juice and added sugar, containing 25–30 g of sugar per cup — similar to soda. If you choose cranberry juice, look for 100% unsweetened juice and limit to a small glass (120 ml). Better yet, eat the whole fruit.
Traditional cranberry sauce made with sugar is high in added sugar — about 20–25 g per quarter-cup serving — and has a moderate to high glycemic impact. A diabetes-friendly alternative is to make sauce with a sugar substitute (stevia, erythritol) or reduce sugar significantly and add orange zest or cinnamon for flavor without the sugar load.
Yes, fresh cranberries are one of the lowest-carb fruits. A half-cup contains about 6 g total carbs and 3.5 g net carbs, making them suitable for low-carb and even keto diets in moderate portions. Their tartness naturally limits how many you eat at once. Dried sweetened cranberries are not low-carb and should be avoided on strict low-carb plans.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026