Fruit
How much fiber is in dried cranberries?
2.1 g
of fiber in 1/4 cup of dried cranberries (40 g). That is a modest amount: 6% of a man’s daily target (38 g) and 8% of a woman’s (25 g).
How it compares
Dried cranberries ranks #46 of 61 fruit and #175 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Pineapple | 1 cup, chunks (165 g) | 2.3 g |
| Peach | 1 medium (150 g) | 2.2 g |
| Kiwi | 1 fruit (69 g) | 2.1 g |
| Dried cranberries | 1/4 cup (40 g) | 2.1 g |
| Apple, peeled | 1 medium (161 g) | 2.1 g |
| Grapefruit | 1/2 fruit (123 g) | 2 g |
| Quince | 1 fruit (92 g) | 1.7 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
Getting to your daily target
You would need about 11.9 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in dried cranberries?
1/4 cup of dried cranberries (40 g) contains 2.1 g of dietary fiber, according to USDA data. 100 g contains 5.3 g.
Is dried cranberries high in fiber?
Low in fiber. One serving gives 8% of the 28 g Daily Value used on US food labels. It ranks #46 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09079: “Cranberries, dried, sweetened”. Fiber, total dietary: 5.3 g per 100 g. Serving weight 40 g. How we calculate.