Quick Answers
Ocean Spray Cran Mango contains a good amount of beneficial vitamins and minerals, as well as antioxidants. However, it is high in sugar. Moderation is key when consuming Ocean Spray Cran Mango. It can be a healthy addition to a balanced diet when consumed in small amounts.
Nutritional Profile of Ocean Spray Cran Mango
Ocean Spray Cran Mango is made from a blend of cranberry juice, mango puree, and other fruit juices. Here is the nutritional profile for 1 cup (248g) of Ocean Spray Cran Mango (1):
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Total Fat | 0 g |
| Sodium | 15 mg |
| Potassium | 441 mg |
| Total Carbohydrate | 52 g |
| Sugars | 44 g |
| Protein | 0 g |
| Vitamin C | 45 mg |
| Calcium | 10 mg |
| Iron | 0.5 mg |
Beneficial Nutrients
Ocean Spray Cran Mango contains a number of beneficial vitamins and minerals (1):
- Vitamin C – 1 cup provides 45 mg of vitamin C, which is 50% of the Recommended Daily Intake (RDI). Vitamin C is an antioxidant that supports immune function and iron absorption.
- Potassium – Ocean Spray Cran Mango provides 441 mg of potassium per cup. Potassium supports heart health, muscle function and nerve transmission.
- Calcium – Each serving contains 10 mg of calcium, which supports bone health.
- Iron – With 0.5 mg of iron per serving, Ocean Spray Cran Mango helps prevent iron deficiency anemia.
In addition to vitamins and minerals, Ocean Spray Cran Mango contains beneficial plant compounds called flavonoids, which function as antioxidants in the body (2).
High Sugar Content
The main drawback of Ocean Spray Cran Mango is its high sugar content. There are 44 grams of sugar in each 1 cup serving (1).
The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men (3). Just 1 serving of Ocean Spray Cran Mango provides nearly double that amount for women.
The high sugar content is attributed to the juice concentrates and purees used to make the beverage. While the sugar in Ocean Spray Cran Mango comes from natural sources, it can still contribute empty calories and lead to adverse effects when consumed in excess.
Health Benefits of Cranberries
Ocean Spray Cran Mango contains a significant amount of cranberry juice, providing many of the benefits associated with cranberries.
May Prevent Urinary Tract Infections
Cranberries contain proanthocyanidins, compounds that may prevent E. coli bacteria from adhering to the lining of the urinary tract, thereby preventing urinary tract infections (UTIs) (4).
In one review of 13 studies, cranberry juice consumption significantly reduced the risk of UTIs within 12 months for women with recurrent infections (5).
May Improve Heart Health
Research indicates that cranberries may improve several risk factors for heart disease. They have been shown to raise good HDL cholesterol, lower bad LDL cholesterol, and reduce blood pressure in some studies (6, 7, 8).
Compounds in cranberries can also inhibit platelet buildup in the blood vessels, potentially reducing the risk of a heart attack or stroke (9).
May Have Anti-Cancer Effects
The phytochemicals in cranberries have demonstrated anti-cancer effects in several studies. They may contribute to cancer prevention as well as inhibit tumor growth and metastasis for several types of cancer (10).
Specifically, cranberries may be beneficial against cancers like colon, prostate, lung, breast and melanoma. However, more human research is needed (10).
Health Benefits of Mangoes
Mangoes provide many vitamins, minerals and antioxidants that contribute to their health benefits (11):
Excellent Source of Vitamin C and Vitamin A
Mangoes are high in immune-boosting vitamins C and A. One cup (165 grams) provides 60% and 25% of the RDI for vitamins C and A, respectively (11).
Great Source of Fiber
Mangoes contain 3 grams of dietary fiber per cup, which supports digestive and heart health (11). The majority of the fiber is insoluble fiber.
Contains Antioxidants
Mangoes are rich in antioxidants like quercetin, astragalin, gallic acid, methylgallate and catechins. These compounds can reduce inflammation and protect against diseases (12).
May Lower Blood Sugar
Mango contains the sugar alcohol sorbitol, which has been shown to have a hypoglycemic effect to lower blood sugar in some studies (13).
May Support Eye Health
The combo of vitamins A and C in mangoes promotes eye health. They may reduce the risk of night blindness and dry eyes.
Downsides of Ocean Spray Cran Mango
Here are a few downsides to keep in mind with Ocean Spray Cran Mango juice drink:
High in Sugar
Ocean Spray Cran Mango contains 44 grams of sugar per cup, which is almost equivalent to a 12-ounce can of soda. Too much added sugar can contribute to obesity, diabetes, heart disease and other problems (14).
Low in Fiber
Unlike eating whole fruits like cranberries and mangoes, Ocean Spray Cran Mango is very low in fiber with less than 1 gram per serving. Fiber slows digestion and promotes fullness (15).
Low in Protein
With no protein, Ocean Spray Cran Mango lacks this important nutrient. Protein is necessary for building muscle, bone strength and immunity.
Lacks Compounds Found in Whole Fruits
Juicing removes the skins and seeds of fruits, which often contain beneficial compounds. While Ocean Spray Cran Mango provides vitamins and minerals naturally found in the whole fruits, it’s missing some beneficial plant compounds (16).
Contains Artificial Colors
Ocean Spray Cran Mango contains artificial dyes like Red 40 and Blue 1 to give it color. Studies link artificial food coloring to adverse health effects in children (17).
How Does It Compare to 100% Juice?
Ocean Spray Cran Mango is considered a juice drink, not a 100% juice like cranberry or orange juice. Here’s how it compares (1, 18, 19):
| Nutrient | |||
|---|---|---|---|
| Ocean Spray Cran Mango (1 cup) | 100% Cranberry Juice (1 cup) | Orange Juice (1 cup) | |
| Calories | 210 | 140 | 112 |
| Total Carbs | 52 grams | 32 grams | 25 grams |
| Sugars | 44 grams | 31 grams | 21 grams |
| Fiber | 0 grams | 4 grams | 3 grams |
| Vitamin C | 45 mg | 89 mg | 124 mg |
| Potassium | 441 mg | 94 mg | 496 mg |
Compared to 100% cranberry and orange juice, Ocean Spray Cran Mango contains more calories, carbohydrates and sugar, and less fiber. However, it provides a significant amount of vitamin C and potassium.
How Much Should You Drink?
Given the high sugar content, it is best to drink Ocean Spray Cran Mango in moderation:
- The American Heart Association recommends limiting added sugar to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men (3).
- The FDA defines low sugar as 3 grams or less per serving (20). Ocean Spray Cran Mango far exceeds that with 44 grams per serving.
- The US Dietary Guidelines advise getting no more than 10% of total calories from added sugars (21). For a 2,000 calorie diet, that’s around 12.5 teaspoons or 50 grams.
Based on these recommendations, here are suggested serving sizes for Ocean Spray Cran Mango (1):
- Women: 1/2 cup (4 oz) or less per day
- Men: 2/3 cup (5.5 oz) or less per day
Consuming larger amounts could put you over the recommended limit for added sugars.
Healthy Ways to Enjoy Ocean Spray Cran Mango
Here are some healthy tips for enjoying Ocean Spray Cran Mango juice drink (1):
Dilute It
Mix equal parts Cran Mango with water or seltzer to cut the sugar content in half.
Have It with a Meal
Drink it with a balanced breakfast, lunch or dinner to help control blood sugar spikes.
Use It in Recipes
Add it to recipes like smoothies, oatmeal, yogurt parfaits or cocktails in small amounts.
Freeze It
Freeze Cran Mango in ice cube trays for a sweet addition to water or seltzer on hot days.
Rotate with Other Beverages
Drink Cran Mango only occasionally and rotate it with other healthier beverage options like fruit-infused water, black tea and plain seltzer.
The Bottom Line
Ocean Spray Cran Mango contains beneficial vitamins, minerals and antioxidants from real fruit juice and purees. However, it is very high in added sugar. Drinking more than about 1/2 cup (4 ounces) per day could lead to excess sugar intake.
Enjoy Ocean Spray Cran Mango in moderation along with a balanced diet and active lifestyle for the best health results. Choose whole fruits like cranberries and mangoes more often to get the full benefits including fiber.
