Which Is Better for Antioxidants and Fiber?
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Cranberries and blueberries feature unique flavors and boast a number of health benefits. Here’s how the two compare when it comes to fiber and antioxidant content, plus how to choose the right one for you.
In general, berries are considered some of the most antioxidant-rich foods—cranberries and blueberries are both great sources.
There are lots of different kinds of antioxidants, and factors such as soil type, growing temperatures, or water and light levels can have an impact on a fruit’s antioxidant content. That makes it challenging to quantify them.
Older research suggests that cranberries have more antioxidants in general than blueberries. However, other studies have found that blueberries contain more phenolic compounds, which are chemicals produced by plants with antioxidant capabilities.
There are other antioxidant differences between blueberries and cranberries:
- Anthocyanins in blueberries: Blueberries are famous for their high levels of anthocyanins, the antioxidant pigments that give them their deep blue-purple color. Cranberries have some anthocyanins too, but significantly less than blueberries.
- Proanthocyanidins in cranberries: Cranberries contain high amounts of an antioxidant known as A-type proanthocyanidin (PAC). The unique structure of PACs helps them stop harmful bacteria from adhering to tissues in the body, which can be helpful for preventing urinary tract infections. You’ll find PACs in blueberries, though cranberries are a better source.
How These Antioxidants Can Boost Your Health
Antioxidants are compounds produced by plants or the human body that help bolster your internal defense system.
During normal daily activities, the body produces harmful molecules called free radicals. When too many of these molecules accumulate, they can cause oxidative stress, which has been linked to an increased risk of heart disease, cancer, and other health conditions. Antioxidants eliminate free radicals and protect cells from this damage.
The antioxidants found in blueberries and cranberries—phenolic compounds, anthocyanins, and PACs—also help disrupt microbes that might otherwise cause infections or illness. Research suggests cranberries and blueberries may help prevent bacteria-related tooth decay, for example.
Another benefit of anthocyanins and PACs is that they have anti-inflammatory properties. This means they may be able to reduce chronic inflammation, which has been linked to conditions such as diabetes and heart disease.
Blueberries and cranberries are also both solid sources of fiber. In fact, they have nearly identical amounts.
By weight, cranberries have slightly more fiber than blueberries:
- Cranberries: 3.6 grams of fiber per 100 grams
- Blueberries: 2.4 grams of fiber per 100 grams
However, if you compare one cup of cranberries and one cup of blueberries (which is a bit more densely packed), you’ll get the same amount of fiber: 3.6 grams.
Fiber is essential for healthy digestion, it helps you feel full, and it prevents rapid spikes in blood sugar. Research has shown that both blueberries and cranberries can have beneficial effects on the gut microbiome, or the collection of bacteria and other microorganisms that keep your gut functioning well.
Cranberries and blueberries are both excellent sources of antioxidants and fiber, but their nutritional content differs in several ways. Here’s how one cup (100 grams) of cranberries compares to one cup (148 grams) of blueberries:
| Cranberries | Blueberries | |
| Calories | 46 | 84 |
| Carbohydrates | 12 grams (g) | 21.5 g |
| Fiber | 3.6 g | 3.55 g |
| Protein | 0.46 g | 1.1 g |
| Fat | 0.13 g | 0.49 g |
| Sugar | 4.27 g | 14.7 g |
| Vitamin C | 14 milligrams (mg) | 14.4 mg |
| Vitamin K | 5 micrograms (mcg) | 28.6 mcg |
| Potassium | 80 mg | 114 mg |
| Calcium | 8 mg | 8.9 mg |
Beyond antioxidants and fiber, cranberries and blueberries may support other areas of your health.
Urinary Tract Health
The high concentration of proanthocyanidin (PAC) antioxidants in cranberries can help prevent bacteria from sticking to the urinary tract walls. This makes fresh cranberries (and cranberry juice) a go-to dietary strategy for people who want to prevent recurrent urinary tract infections (UTIs).
Though cranberries may help, people who think they might have a UTI should see a healthcare provider.
Weight Management and Blood Sugar
Both cranberries and blueberries are relatively low in calories, and may help people manage their weight.
Research has also shown that cranberries and blueberries may be able to help control increases in blood sugar after a meal. This means they could be a helpful dietary addition for people managing diabetes or insulin resistance.
Bone and Heart Health
Blueberries are an excellent source of vitamin K—one cup provides nearly 29 micrograms, or 24% of the recommended daily intake for men, and 32% for women.
Vitamin K supports long-term bone strength, playing an essential role in bone metabolism and regulating calcium levels in the blood.
It’s also necessary for healthy blood clotting. Some studies suggest blueberry consumption can help support blood vessel function and better cardiovascular health.
Even though it’s not rich in vitamin K, some researchers also argue there’s a link between cranberries and better heart health, likely due to its antioxidant capabilities.
Cognitive Function
Multiple studies have shown links between blueberry consumption and better brain health. For example, a 2022 paper found that some older adults had better cognitive processing speed after eating wild blueberries for six months.
Similarly, research has found that cranberry supplements (equivalent to about one cup) may boost episodic memory and neuron function in older people.
Both cranberries and blueberries fit into a balanced diet. Enjoy both regularly to reap the benefits of each berry’s unique mix of antioxidants and nutrients.
However, you may want to prioritize one over the other depending on your health goals and preferences.
Choose blueberries if:
- You want a convenient, ready-to-eat snack: Unlike cranberries, which are very tart, blueberries have a natural sweetness and firm skin. This makes them easy to eat by the handful without preparation.
- You need to boost your Vitamin K intake: Blueberries have a higher concentration than cranberries.
Choose cranberries if:
- You are managing urinary tract health: The specific plant compounds in cranberries may offer extra protection against UTIs.
- You are strictly counting calories or carbohydrates: Cranberries’ nutritional profile makes them a good choice for people who are following a low-carb diet, or for people who want a snack that allows for high-volume eating with minimal caloric impact.
- You need long-lasting produce: Fresh cranberries can remain in your refrigerator for up to two months—just rinse them before use.
