What Are Raisins? Nutrition Facts and Health Benefits of Raisins

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What Are Raisins? Nutrition Facts and Health Benefits of Raisins
KayaWell Expert

What Are Raisins? Nutrition Facts and Health Benefits of Raisins

Today, most raisins are produced from Thompson seedless grapes, which were introduced to California in 1862 by William Thompson. To produce raisins, grapes are laid on brown craft paper trays between the vineyard rows and allowed to dry in the sun when harvested. This is the natural sun-drying process that turns grapes into raisins. The oxidation and caramelization of the sugars during this process result in raisins’ natural dark brown to black exterior. Here we'll discuss Raisins and nutrition facts health benefits of raisins soaked in water. 

Raisins are traditionally sun-dried, but they may also be water-dipped and artificially dehydrated. Raisins are a good source of essential nutrients, minerals, and energy in the form of calories and sugars.

Raisins are commonly used:

  •     as a salad topping
  •     mixed into oatmeal
  •     in yogurt
  •     in granola or cereal

Raisins Nutrition Facts:

When it comes to raisins nutrition, they have a considerable concentration of phenolic compounds, which play a role in cancer prevention and treatment.

Read Also: Star Fruit- How To Eat It, Health Benefits Of Star Fruit

Sugar and calories

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 & calories, which is why keeping an eye on how many raisins you are eating in one sitting is key.

Raisins were just as effective as a sports jelly beans beneficial for athletes engaging in moderate- to high-intensity endurance exercise.

For 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.


Raisins nutrition facts iron, along with most dehydrated fruits, are high in iron. One little box (about 1/3 cup) has almost 1 mg of iron — not bad for a mid-afternoon snack. Raisins are also high in potassium and an excellent source of B vitamins.

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.


One-half cup of raisins will give you 3.3 grams of fiber-trusted Source, or roughly 10 to 24 percent of your daily needs, depending on your age and gender.

Fiber 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.

Read Also: Star Fruit- How To Eat It, Health Benefits And Side Effect


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.

Read Also:Best Source Of Calcium Rich Foods

Health Benefits of Raisins

Are Eating Raisins Good for You? Lets discuss how raisins are useful for health. 

#1 Better eyesight

Raisins are loaded with antioxidants that help our body in various ways. The polyphenolic phytonutrients help get rid of the free radicals that harm the vision and cause degeneration of the eye muscles. Thus improving the vision and overall health of the eyesight.

#2 Helps in losing weight

These dried grapes are super low in calories and are naturally sweet. They are also quite fibrous, therefore, helping the body feel full for longer with a small serving. The sweetness of the raisins satisfies your taste buds and the fiber helps you feel full, aiding in weight loss.

#3 Strengthens bones

If you struggle with joint pains or have weak bones, raisins are the way to go. They contain calcium which helps in strengthening the bones. Eating raisins help increase bone density and also help reduce the risk of arthritis and gout.

Read Also: Best Source Of Calcium Rich Foods | Dairy & Non Dairy | Vegetables & Fruits

#4 Minimize Acidity

The potassium and magnesium levels in raisins help the body flush out toxins and harmful fluids from the body. They balance out the pH levels in the body which helps decrease the toxicity of the blood and the harmful gases that might cause many internal problems.

#5 Better Digestion

As mentioned before, raisins are rich in fiber which provide a laxative effect to the stomach. A healthy intake of raisins can help relieve constipation, keep the bowel movements smooth and regular as well as help eliminate the toxins and waste products from our body.

#6 Boost Immunity

Raisins are loaded with many vitamins and minerals that boost the immune system and help fight off infections. The anti-inflammatory properties and the antibacterial properties of the dried fruit save you from fevers, infections and many types of illness.

So now we have discussed about the Raisins and their nutrition facts and of course most important health benefits of the raisins. If you have any query or knowledge please let us know. we'll like to discuss more detail in the comment box.