Can you eat cranberries raw? What health experts want you to know ahead of Thanksgiving

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When we're talking about eating cranberries on Thanksgiving, it's usually in the context of a cranberry sauce or cranberry-based dessert. But let's say you wind up with some extra cranberries afterward. Or maybe you're looking for a slightly lighter snack.

Can you eat the cranberries raw?

Before we dive in, one important thing to note while approaching holiday dining is that one indulgent meal is not going to make or break your health. Many nutrition experts argue against the idea of making sure your Thanksgiving dinner is a perfectly nutritious meal with no room for treats.

"Focus on balance and listening to your body’s hunger and cravings on the holiday," Washington, D.C.-based dietitian Caroline Thomason, RD, CDCES, tells Paste BN. "Choose nourishing foods that you enjoy, like vegetables, whole grains and proteins, but also give yourself permission to have your holiday favorites. Slowing down and savoring each bite can also help you tune into the fullness cues that can help prevent overeating too."

That said, here's what to know about the difference in nutritional value in raw versus cooked cranberries, according to food experts.

Can you eat cranberries raw?

The short answer is yes. The longer answer is that you may not want to.

"Their tartness is intense for most people," Thomason notes. "So many cranberry dishes and sauces include added sugar, which can mitigate some of the nutritional benefits."

If you're trying to avoid excess added sugars, she suggests combining raw cranberries with naturally sweeter fruits such as apples or oranges, or making a salad with raw cranberries sprinkled in for a "burst of flavor."

What do raw cranberries do for your body?

If you can handle the taste of raw cranberries, they do contain slightly more vitamin C than their cooked counterparts.

Per the U.S. Department of Agriculture's Food Database, a cup of raw cranberries contains 14 milligrams of vitamin C. That's about a sixth of the daily recommended amount for men, and about a fifth of the daily recommended amount for women, according to the Office of Dietary Supplements at the National Institutes of Health.

"Cranberries are packed with antioxidants, especially vitamin C, and have anti-inflammatory properties," Thomason says. "They’re also a source of fiber, which can support digestion. ... Cooking them also releases some beneficial antioxidants, making both raw and cooked cranberries nutritious choices."

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