Raisins are naturally sweet and high in sugar and calories, but they also contain fiber, antioxidants, and important minerals like iron.
The shriveled yellow, brown, or purple morsels known as raisins are actually grapes that have been dried in the sun or in a food dehydrator.
Raisins are commonly used:
- as a salad topping
- mixed into oatmeal
- in yogurt
- in granola or cereal
You also may have eaten them baked into delicious cookies, breads, and muffins. Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals.
Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.
So the next time you’re craving candy or sweets, consider munching on some raisins to satisfy your yearning. Your body will reap the healthy benefits.
There are several factors to consider about the nutritional benefits of raisins. Read on for a breakdown of what raisins have to offer, both good and bad, to determine if the benefits outweigh any risks.
Sugar and calories
One-half cup of raisins has about 217 calories. Trusted Source and 47 grams of sugar. For reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand.
For this reason, raisins aren’t exactly a low-calorie, or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.”
High amounts of sugar and calories are pretty typical of dried fruit, which is why keeping an eye on how many raisins you are eating in one sitting is key.
Raisins are often sold in small, single-serving boxes, each containing roughly 100 calories. If you have problems with portion control, try purchasing these prepackaged raisins to keep your intake in check.
For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.
A 2011 study Trusted Source found that raisins were just as effective as a brand of sports jelly beans in improving performance for athletes engaging in moderate- to high-intensity endurance exercise.
Fibre
One-half cup of raisins will give you 3.3 grams of fibre Trusted Source, or roughly 10 to 24 percent of your daily needs, depending on your age and gender.
Fibre helps aid your digestion by softening and increasing the weight and size of your stool. Bulkier stools are easier to pass and can help prevent constipation.
Fiber also helps keep you full for longer because it slows down the emptying of your stomach. If you’re trying to lose weight, eating fibrous foods may help.
Fiber also plays a role in cholesterol levels. Dietary fiber is known to decrease levels of the “bad” low-density lipoprotein (LDL) type of cholesterol.
Iron
Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7 percent of the recommended daily amount Trusted Source for most adult females, and 16 percent for adult men.
Iron is important for making red blood cells and helping them carry oxygen to the cells of your body. You need to eat enough iron in order to prevent iron-deficiency anemia.
Calcium and boron
Raisins have about 45 milligrams of calcium per 1/2-cup serving. This translates to about 4 percent of your daily needs. Calcium is essential for healthy and strong bones and teeth.
If you’re a postmenopausal woman, raisins are a great snack for you because the calcium helps prevent the development of osteoporosis, a disorder characterized by bone loss that usually occurs as you age.
To add to that, raisins contain a high amount of the trace element boron. Boron works with vitamin D and calcium to keep your bones and joints healthy. It also plays a role in treating osteoporosis.
Antioxidants
Raisins are an exceptional source of naturally occurring chemicals called phytonutrients, such as phenols and polyphenols. These types of nutrients are considered antioxidants.
Antioxidants help remove free radicals from your blood and may prevent damage to your cells and DNA. This can lead to diseases like cancer, heart disease, and stroke.
Antimicrobial compounds
A 2009 study by Trusted Source noted that raisins contain phytochemicals that could promote healthy teeth and gums. Phytochemicals present in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight the bacteria in your mouth that lead to cavities.
In other words, eating raisins in place of sugary snack foods can actually keep your smile healthy.