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Cranberries and Cranberry Juice

contain vitamin C, potassium, fiber and phytochemicals. They’re also low in calories. You can buy fresh , dried and . Unlike most other berries, are very tart, almost unbearably so. They’re difficult to eat without some type of additional sweetener.

Fresh Cranberries

You can buy fresh raw cranberries in the produce section of your grocery store. They’ll keep well in the refrigerator or you can freeze them for longer storage. Cranberries can be used in dessert recipes or in savory dishes.

Dried Cranberries

If you like raisins, you might like sweetened dried cranberries. Use them in recipes that call for raisins or eat them alone or with a handful of nuts as a snack.

Cranberry Juice

Just like raw cranberries, 100% cranberry juice is very tart, but you can blend cranberry juice with a little apple or grape juice for added sweetness. When you buy cranberry juice in the grocery store, be sure to read the label. Choose cranberry beverages sweetened with other juices, which also have nutritional value, rather than those with added sugar or high fructose corn syrup that don’t add any nutrients.

Nutrition Information

One cup of whole cranberries contains 4.6 grams fiber, 85 milligrams potassium, 13 milligrams vitamin C and some additional phytochemicals. One cup of unsweetened whole cranberries has about 45 calories.

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