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Raisins Nutrition Facts

Madhumita Shivade
Raisins are dried grapes that are used in cooking, baking, or even as a quick snack. Being sweet in taste, they are also called 'nature's candy'. The following story provides information about the nutrition values of these dry fruits.
Raisins are dried grapes which are rich in various vitamins, minerals, and electrolytes. Raisin grapes are grown in most parts of the world such as, Australia, Armenia, United States, Turkey, India, Afghanistan, Eastern Europe, etc. Just like any other dried fruit, raisins have many nutritional and health benefits.
It's known to be an effective cure for anemia, constipation, and acidosis. Raisins are also suggested by dietitians for gaining weight. They contain polyphenolic phytonutrients which are known for antibiotic and antioxidant properties. These dry fruits also help to fight dental problems such as cavities, gum diseases, etc., as they contain oleanolic acid.
The oleanolic acid helps to kill the bacteria that is present in the plaque that builds up on the teeth. They are also known to improve the bowel movements as they are a rich source of dietary fibers. They are known to enhance sexual performance due to the presence of an amino acid called arginine.

Basic Nutrition Facts

Raisin Nutrients (Per 100 g) Amount
Energy 299 kcal
Sugar 59 g
Carbohydrates 79 g
Protein 3 g
Fat 0.5 g
Dietary fiber 4 g
Calcium 50 mg
Iron 1.88 mg
Potassium 750 mg
Sodium 11 mg
Vitamins are needed by our body to carry out chemical processes. They are also building blocks for our body. The following table provides information about the amount of various vitamins present in raisins.
Vitamin (Per 100 g) Amount
Vitamin A 0 IU
Vitamin B6 0.075 mg
Vitamin B12 0 mcg
Vitamin C 1.0 g
Vitamin E 0.05 mg
Vitamin K 1.5 mcg
Raisins are healthy and nutritious dried fruits. They are high in antioxidants that help to get rid of the impurities in our blood. Some studies have shown that raisins help protect against colon cancer and some heart diseases. They are high in calories and are a very good source of energy for children and athletes, as they help to regain the energy lost.
Raisins have 70% of fructose, so they can be used as a quick snack. They contain calcium too, which is needed for bone health. Raisins do not have any preservatives in them, the fructose itself acts as a natural preservative. They do not contain cholesterol and are a very rich source of fiber.
Most of the diet conscious people have breakfast that includes bread containing raisins, oatmeal with raisins and milk, or even a handful of raisins, raisin cream pie, etc. They are one of the healthiest dry fruits.