Cranberries Fresh, Dried, or in Sauce: Enjoying Them With Less Added Sugar

Cranberries have a short, bright season. They show up in grocery stores in red mesh bags around October, disappear sometime after New Year's, and in between they turn up everywhere: in the jellied can-shaped log on the Thanksgiving table, in trail mix and salads, and in muffins and breads. They are one of the few fruits native to North America, grown in bogs from Massachusetts and New Jersey to Wisconsin and Oregon.

They are also very tart on their own, which is why most cranberry products contain added sugar, sometimes quite a lot. If you enjoy cranberries but want to keep added sugar in check, it helps to understand the different forms and how to read their labels. This guide walks through fresh, dried, and canned cranberries, how to store each one, and simple ways to enjoy them with less added sugar.

Three forms of cranberries, three different profiles

Fresh cranberries are firm, glossy, and quite sour. Raw, they are not something most people eat by the handful, but they cook down quickly into sauces and relishes and bake well in breads and muffins. When you cook them yourself, you decide exactly how much sweetener goes in.

Dried cranberries are usually sold as "sweetened dried cranberries." Because fresh cranberries are so tart, manufacturers typically infuse them with sugar or juice before drying. That means a small handful can contain a noticeable amount of added sugar.

Canned cranberry sauce, whether jellied or whole-berry, is also typically sweetened. The jellied kind in particular tends to have a lot of added sugar per serving.

None of these is "good" or "bad." They are simply different, and knowing that makes it easier to choose the version that fits how you like to eat.

How to read the label

The U.S. Food and Drug Administration's Nutrition Facts label makes it fairly easy to see how much sugar has been added to a product. Look for the line that reads "Includes X g Added Sugars," directly below Total Sugars. The FDA explains that the word "includes" means the added sugars are counted within the total sugars, not in addition to them.

The FDA also notes that the Daily Value for added sugars is 50 grams per day for most adults on a standard reference diet, so the percent Daily Value next to that line gives you a quick sense of how much one serving contributes.

A few practical tips when you are comparing packages:

• Check the serving size. A serving of dried cranberries is often about a quarter cup, which is smaller than many people pour.
• Compare brands. Some dried cranberries are labeled "reduced sugar" or are sweetened with juice concentrate. Read the added sugars line rather than relying on the front of the package.
• Look at the ingredient list. Ingredients are listed in order by weight, so if sugar or corn syrup appears near the top, there is a fair amount of it.
• Compare jellied and whole-berry sauce. Their numbers can differ from brand to brand.

Making a lower-sugar cranberry sauce at home

Homemade cranberry sauce is one of the easiest holiday dishes, and it puts you in charge of the sweetness. Many classic recipes use a full cup of sugar for a 12-ounce bag of cranberries. You can often cut that significantly and still enjoy the result, especially if you lean on other flavors.

A simple formula:

1. Combine one 12-ounce bag of fresh cranberries with about three-quarters cup of liquid, such as water or orange juice, in a saucepan.
2. Add sweetener to taste. Try starting with a quarter to a third cup of sugar or maple syrup, rather than a full cup.
3. Add flavor: the zest of one orange, a cinnamon stick, a few slices of fresh ginger, or a pinch of ground cloves or allspice.
4. Bring it to a boil, then simmer for about 10 minutes, stirring occasionally, until most of the berries have popped and the sauce thickens.
5. Taste and adjust. Remember that it will thicken more as it cools.

Adding naturally sweet fruit can also round out the tartness. Try stirring in a diced pear or apple, a handful of chopped dates, or the segments of a fresh orange during the last few minutes of cooking. The sauce keeps in the refrigerator for several days, so it is easy to make ahead of Thanksgiving.

Fresh ideas beyond the sauce

Cranberries are more versatile than their holiday reputation suggests. A few ideas:

• Fresh relish: Pulse raw cranberries in a food processor with a whole orange, peel and all, plus a small amount of sweetener. It is bright, crunchy, and tart.
• Roasted cranberries: Toss fresh cranberries with a little oil and a sprinkle of sugar, roast at 400 degrees Fahrenheit for about 10 to 15 minutes until they burst, and spoon them over yogurt, oatmeal, or roasted squash.
• Mixed fruit bowls: Combine a small amount of dried cranberries with unsweetened dried fruit like raisins or chopped apricots to stretch the sweetness.
• Baking: Fold fresh or frozen cranberries into muffins, quick breads, or pancakes. Their tartness balances the batter.
• Salads: Sprinkle a modest amount of dried cranberries over a spinach or kale salad with nuts and a sharp cheese, so a little goes a long way.
• Savory dishes: Simmer cranberries into a pan sauce for pork or chicken, or add them to a grain salad with wild rice and pecans.
• Sparkling cranberry drink: Simmer a handful of fresh cranberries with a strip of orange peel in a cup of water for a few minutes, cool, strain, and top off glasses of plain seltzer with a splash of the tart, pink liquid. Sweeten lightly, or not at all.

When you use dried cranberries, a simple approach is to measure rather than pour. A tablespoon or two scattered over a salad or a bowl of oatmeal gives plenty of color and chewy sweetness, while a full handful adds up quickly. Pairing them with crunchy nuts or seeds can also make a small amount feel more satisfying.

If you are cooking with kids, cranberries are a fun ingredient to explore. Let them listen for the popping sounds as the berries cook, compare the taste of a raw berry with a cooked one, or help stir orange zest into a homemade sauce. Getting curious about a tart fruit can be a nice way to show that not every good flavor has to be sweet.

Storing cranberries so you can enjoy them longer

Because fresh cranberries are seasonal, it can be worth buying a few extra bags.

• Fresh: Keep them in the refrigerator, ideally in their original bag. University extension sources, including the National Center for Home Food Preservation, say they usually keep for several weeks. Sort out any soft or shriveled berries before using. Firm berries that bounce slightly are the ones you want; soft, wrinkled, or discolored ones can be tossed.
• Frozen: Fresh cranberries freeze very well. Put the bags straight into the freezer, or rinse, dry, and spread them on a tray to freeze before transferring to a freezer bag. Extension guidance suggests using frozen cranberries within about a year for best quality. There is no need to thaw them before cooking or baking.
• Dried: Store in an airtight container in a cool, dry place, and check the package for a best-by date.
• Canned: Keep unopened cans in the pantry. Once opened, transfer leftovers to a covered container and refrigerate.

Enjoying them, simply

Cranberries are one of the small pleasures of late fall and early winter, from the pop of the berries in a saucepan to the color they bring to a holiday table. You do not have to give up the canned sauce your family loves or skip the dried cranberries in your trail mix. Small changes, like making your own sauce with less sugar, choosing a lighter hand with dried fruit, and checking the added sugars line on the label, can let you enjoy them all season long in a way that fits how you like to eat.