Many of the recipes contain raisins as essential ingredients in them. Generally, all know them as soft, brownish-yellow, and shrunken pieces used in salads, cakes, desserts, mutton recipes, and in many other dishes. However, few people know these are nothing but heat-dried, dehydrated grapes. Derived from a French word for grapes, raisins have remarkable nutritional value.

Here are some of the nutritional benefits of raisins.

Nutritional Benefits of Raisins

Raisins are high in antioxidants like in dry prunes, although it may not contain as much vitamin C in them as in fresh grapes. It comprises 72% fructose and glucose sugars by weight.  Raisins carry 3% protein and 3.7% to 6.8% dietary fiber in them. Raisins improve digestion, boost iron in the body, and keep bones stronger. These benefit human health if consumed in limited quantity.

nutritional benefits of raisins

Sugar and calories:

Raisins are also called ‘nature’s candy’ for their higher sugar content. Even a half cup of raisin has 47 g sugar and 217 calories. These are good for athletes who burn lots of calories in tough exercises. These are the perfect alternative to overpriced sports chews and gels.


These are rich in carbohydrates also. These contain 79g carbohydrates in 100g of seedless raisins. These are good carbs for the body if eaten in moderation.


Half a cup of raisins or in 100g of its quantity, 3.7% to 6.8% dietary fiber is available. Largely, it makes up for the 10 to 24 percent of the total need for fiber in the body per day. Fiber boosts digestion by making the bowel system smoother and helping in preventing constipation.

Good Cholesterol:

Raisins are good for maintaining cholesterol levels by decreasing low-density lipoprotein (LDL) type of ‘bad’ cholesterol.


Raisins carry a good amount of iron in them. Half a cup or 100g of raisins comprises of 1.3 milligrams of iron. Statistically, it contains about 7 percent of the recommended dose of iron per day in women and 16 percent for adult men. Iron is essential for producing red blood cells and oxygenating body cells. Iron-deficiency causes anemia and other health issues.

Rich in Calcium:

Raisins provide 45 milligrams of calcium per 100g or half a cup of raisins. In fact, it makes up for 4% calcium that a human body needs every day. Calcium is crucial for healthy bones, teeth, and food absorption. Recommended calcium dose per day is essential to keep away the occurrence of osteoporosis in women. Raisins also contain boron elements that along with Vitamin D and calcium keeps the bones and joints stronger.

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Raisins have a variety of antioxidants or phytonutrients namely phenols and polyphenols. Antioxidants destroy free radicals from the body and help maintain body cell degeneration. These prevent deadly diseases like cancer, heart disease, and heart stroke, etc. Raisins also promote good gum & teeth health because of the presence of antimicrobial compounds in them.