Dried Cranberries vs Kidney Beans
Side-by-side macro comparison. Dried Cranberries vs Kidney Beans per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Kidney Beans
per 1 cup cooked (177g)
Macro Comparison Table
| Macro | Dried Cranberries | Kidney Beans | Difference |
|---|---|---|---|
| Calories | 123 cal | 225 cal | -45% Dried |
| Protein | 0g | 15g | -100% Dried |
| Carbs | 33g | 40g | -17% Dried |
| Fat | 0.5g | 0.9g | -44% 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. Kidney Beans delivers 225 calories with 15g protein, 40g carbs, and 0.9g fat. The most meaningful difference: Dried Cranberries saves 102 calories per serving — meaningful over a week of meals. For protein density per calorie, Kidney Beans wins at 27% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Dried Cranberries gives you 102 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), Kidney Beans delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Kidney Beans brings 225 calories — useful when you're chasing a surplus and struggling to eat enough. Kidney Beans delivers 15g 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. Kidney Beans at 40g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Dried Cranberries or Kidney Beans?
Kidney Beans has more protein: 15g vs 0g per serving. That's a difference of 15g.
Which has fewer calories, Dried Cranberries or Kidney Beans?
Dried Cranberries has 123 calories per serving vs 225 calories in Kidney Beans — a difference of 102 calories.
Is Dried Cranberries or Kidney Beans better for keto?
Dried Cranberries is the better keto choice at 33g carbs per serving vs 40g carbs in Kidney Beans.
Is Dried Cranberries or Kidney Beans better for weight loss?
For weight loss, Dried Cranberries gives you more calorie flexibility (102 cal less per serving). For preserving muscle during a deficit, Kidney Beans delivers more protein per calorie. Most people on cuts benefit from Kidney Beans.
Which Is Better for Your Goal?
🔥 Weight Loss
Kidney Beans
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Kidney Beans
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:
→ Calculate My Macros (Free)Related Comparisons
Other ways Dried Cranberries and Kidney Beans stack up:
Full Dried Cranberries guide • Full Kidney Beans guide • All comparisons