FiberUp
How much fiber is in dried cranberries?
Dried Cranberries have 2 g of fiber per 1/4 cup (40 g). That is 7% of the 28 g daily value and a moderate amount for a fruit. Per 100 g it works out to 5 g, which rank 28 of 39 fruits in the FiberUp database. About 25% of that fiber is soluble and 75% insoluble. It would take 13 servings to reach the 25 g adequate intake for women and 19 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About dried cranberries and fiber
A quarter cup of dried cranberries provides 2 grams of fiber. Nearly all commercial versions are sweetened, so they contribute sugar along with the fiber.
How dried cranberries compares to other fruits
Per typical serving. The highest fruit in the database is raspberries at 8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Peach | 1 medium | 2.3 g | 1.5 g | 8% |
| Pineapple | 1 cup chunks | 2.3 g | 1.4 g | 8% |
| Kiwi | 1 medium | 2.1 g | 3 g | 8% |
| Dried Mango | 1/4 cup | 2 g | 5 g | 7% |
| Grapefruit | 1/2 medium | 2 g | 1.6 g | 7% |
| Dried Cranberries | 1/4 cup | 2 g | 5 g | 7% |
| Plum | 2 small | 1.8 g | 1.4 g | 6% |
Servings to reach a daily goal
servings of dried cranberries to reach 25 g, the adequate intake for adult women
servings of dried cranberries to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for dried cranberries
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Cranberries, dried, sweetened | 4.4 g | – | – |
| Cranberries, dried | 5.3 g | – | – |
| Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | 5.3 g | – | – |
Frequently asked questions
How much fiber is in dried cranberries?
Are dried cranberries high in fiber?
Is the fiber in dried cranberries soluble or insoluble?
How many servings of dried cranberries would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.