Dried Cranberries vs Jasmine Rice
Side-by-side macro comparison. Dried Cranberries vs Jasmine Rice per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Jasmine Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Dried Cranberries | Jasmine Rice | Difference |
|---|---|---|---|
| Calories | 123 cal | 205 cal | -40% Dried |
| Protein | 0g | 4.3g | -100% Dried |
| Carbs | 33g | 45g | -27% Dried |
| Fat | 0.5g | 0.4g | +25% Dried |
Differences shown relative to Dried Cranberries. Positive = Dried Cranberries has more.
Quick Take
Dried Cranberries delivers 123 calories per serving with 0g protein, 33g carbs, and 0.5g fat. Jasmine Rice delivers 205 calories with 4.3g protein, 45g carbs, and 0.4g fat. The most meaningful difference: Dried Cranberries saves 82 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, Dried Cranberries gives you 82 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), Jasmine Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Jasmine Rice brings 205 calories — useful when you're chasing a surplus and struggling to eat enough. Jasmine Rice delivers 4.3g 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
Dried Cranberries fits cleanly into keto with only 33g carbs. Jasmine Rice at 45g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Dried Cranberries or Jasmine Rice?
Jasmine Rice has more protein: 4.3g vs 0g per serving. That's a difference of 4.3g.
Which has fewer calories, Dried Cranberries or Jasmine Rice?
Dried Cranberries has 123 calories per serving vs 205 calories in Jasmine Rice — a difference of 82 calories.
Is Dried Cranberries or Jasmine Rice better for keto?
Dried Cranberries is the better keto choice at 33g carbs per serving vs 45g carbs in Jasmine Rice.
Is Dried Cranberries or Jasmine Rice better for weight loss?
For weight loss, Dried Cranberries gives you more calorie flexibility (82 cal less per serving). For preserving muscle during a deficit, Jasmine Rice delivers more protein per calorie. Most people on cuts benefit from Jasmine Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Jasmine Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Jasmine Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Dried 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 Dried Cranberries and Jasmine Rice stack up:
Full Dried Cranberries guide • Full Jasmine Rice guide • All comparisons