Apple vs Dried Cranberries
Side-by-side macro comparison. Apple vs Dried Cranberries per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Macro Comparison Table
| Macro | Apple | Dried Cranberries | Difference |
|---|---|---|---|
| Calories | 95 cal | 123 cal | -23% Apple |
| Protein | 0.5g | 0g | 0% Apple |
| Carbs | 25g | 33g | -24% Apple |
| Fat | 0.3g | 0.5g | -40% Apple |
Differences shown relative to Apple. Positive = Apple has more.
Quick Take
Apple delivers 95 calories per serving with 0.5g protein, 25g carbs, and 0.3g fat. Dried Cranberries delivers 123 calories with 0g protein, 33g carbs, and 0.5g fat. The most meaningful difference: they're within 28 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Apple gives you 28 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), Apple delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Dried Cranberries brings 123 calories — useful when you're chasing a surplus and struggling to eat enough. Apple delivers 0.5g 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
Apple fits cleanly into keto with only 25g carbs. Dried Cranberries at 33g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Apple or Dried Cranberries?
Apple has more protein: 0.5g vs 0g per serving. That's a difference of 0.5g.
Which has fewer calories, Apple or Dried Cranberries?
Apple has 95 calories per serving vs 123 calories in Dried Cranberries — a difference of 28 calories.
Is Apple or Dried Cranberries better for keto?
Apple is the better keto choice at 25g carbs per serving vs 33g carbs in Dried Cranberries.
Is Apple or Dried Cranberries better for weight loss?
For weight loss, Apple gives you more calorie flexibility (28 cal less per serving). For preserving muscle during a deficit, Apple delivers more protein per calorie. Most people on cuts benefit from Apple.
Which Is Better for Your Goal?
🔥 Weight Loss
Apple
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Apple
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Apple
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 Apple and Dried Cranberries stack up:
Full Apple guide • Full Dried Cranberries guide • All comparisons