Apple Juice vs Cranberries
Side-by-side macro comparison. Apple Juice vs Cranberries per their standard serving sizes.
Macro Comparison Table
| Macro | Apple Juice | Cranberries | Difference |
|---|---|---|---|
| Calories | 114 cal | 46 cal | +148% Apple |
| Protein | 0.2g | 0.4g | -50% Apple |
| Carbs | 28g | 12g | +133% Apple |
| Fat | 0g | 0.1g | -100% Apple |
Differences shown relative to Apple Juice. Positive = Apple Juice has more.
Quick Take
Apple Juice delivers 114 calories per serving with 0.2g protein, 28g carbs, and 0g fat. Cranberries delivers 46 calories with 0.4g protein, 12g carbs, and 0.1g fat. The most meaningful difference: Cranberries saves 68 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cranberries gives you 68 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Cranberries delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Apple Juice brings 114 calories — useful when you're chasing a surplus and struggling to eat enough. Cranberries delivers 0.4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Cranberries fits cleanly into keto with only 12g carbs. Apple Juice at 28g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Apple Juice or Cranberries?
Cranberries has more protein: 0.4g vs 0.2g per serving. That's a difference of 0.2g.
Which has fewer calories, Apple Juice or Cranberries?
Cranberries has 46 calories per serving vs 114 calories in Apple Juice — a difference of 68 calories.
Is Apple Juice or Cranberries better for keto?
Cranberries is the better keto choice at 12g carbs per serving vs 28g carbs in Apple Juice.
Is Apple Juice or Cranberries better for weight loss?
For weight loss, Cranberries gives you more calorie flexibility (68 cal less per serving). For preserving muscle during a deficit, Cranberries delivers more protein per calorie. Most people on cuts benefit from Cranberries.
Which Is Better for Your Goal?
🔥 Weight Loss
Cranberries
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cranberries
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cranberries
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Apple Juice and Cranberries stack up:
Full Apple Juice guide • Full Cranberries guide • All comparisons