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This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Raisins Nutritional Information (per 100g)

Water: 15.4 g
Calories: 299 kcal
Protein: 3.1 g
Carbohydrate: 79.2 g
Dietary fiber: 3.7 g
Sugars: 59.2 g
Fat: 0.5 g
Saturated fat: 0.1 g
Monounsaturated fat: 0.1 g
Vitamin C: 2.3 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.8 mg
Vitamin B6: 0.2 mg
Vitamin B9: 5 μg
Vitamin E: 0.1 mg
Vitamin K: 3.5 μg
Calcium: 50 mg
Iron: 1.9 mg
Magnesium: 32 mg
Phosphorus: 101 mg
Potassium: 749 mg
Sodium: 11 mg
Zinc: 0.2 mg

Raisins are dried grapes. Although in some parts of the world the distinction is made between raisins, currants and sultanas, that’s really just semantics for our purposes: working out how they can benefit our health. Raisins are grown all over the world, with grape producing regions scattered all over the globe (think where your last bottle of wine might have come from and you’ll see how many grape producing regions there are worldwide). Generally eaten raw, the raisin is also suitable for baking and brewing. With a sweet taste, a decent nutritional profile and some fascinating implications for our long term health, raisins are one of the best options for those who love to snack.

Nutritionally, the raisin certainly is certainly nutrient dense on a per gram basis; unfortunately, this comes at the cost of being pretty calorie-dense too. 100g contains 299 calories, and 14% of your Daily Value (DV) of dietary fibre, 21% DV of potassium, 10% DV of both iron and B6, and 8% DV of magnesium. While that certainly is a decent amount of calories, only those looking to lose weight should shy away from the raisin. With fibre being important for digestion, and the essential minerals listed being common deficiencies, the raisin is a great food to keep on snacking to.

Beyond the nutritional stuff, the raisin has three main areas of researched benefits to bring to the table: antioxidant benefits, cancer prevention, and diabetes treatment. Human tests have shown that raisins do have the capacity to modulate antioxidant potential. This has a huge range of health benefits, as the damage done by free radicals to almost every system in the body has been linked from everything from cardiovascular disease to cancer. In addition, there is some evidence that raisins have colon cancer prevention properties.

Finally, raisins have been associated with major health improvements is diabetics when raisins were added to the diet of diabetics. And despite the high sugar content of raisins, diabetics need not worry, as raisins possess an extremely low glycemic index.