Dried raisins

Snack

Item Rating: 68/100

1 serving (40 grams) contains 120 calories, 1.0 grams of protein, 0.2 grams of fat, and 32.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		480
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16 mg	0%
Total Carbohydrates		128 g	46%
	Dietary Fiber	6.4 g	22%
	Sugars	96 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		3.2 mg	17%
Potassium		1240 mg	26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (1.3%)

Protein: 16 cal (3.0%)

Carbs: 512 cal (95.7%)

About Dried raisins

Dried raisins are dehydrated grapes, commonly used in cuisines worldwide, including Mediterranean, Middle Eastern, and Indian dishes. They are naturally sweet and available in various types such as golden, black, or sultanas, depending on the grape variety and drying method. Raisins are a concentrated source of energy, providing about 299 calories per 100 grams. They are rich in carbohydrates (primarily natural sugars), dietary fiber, and essential micronutrients such as iron, potassium, and antioxidants. Raisins are also fat-free and contain small amounts of protein. Despite their size, raisins pack a significant nutritional punch, making them a convenient and healthy on-the-go snack or a valuable addition to recipes like baked goods, salads, and cereals.

Health Benefits

• Rich in iron, raisins support healthy red blood cell production and can help combat anemia.
• Contain potassium, which helps maintain normal blood pressure and muscle function.
• Good source of dietary fiber, aiding digestion and promoting gut health.
• Packed with antioxidants like polyphenols, which combat oxidative stress and promote overall health.
• Provide natural sugars for a quick energy boost, making them ideal for physical activity or recovery.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat

Not suitable for: Low-sugar, diabetic-specific diets (unless carefully portioned)

Selection and Storage

Store raisins in an airtight container in a cool, dry place, or refrigerate to extend their shelf life. Avoid exposure to direct sunlight or heat.

Common Questions About Dried raisins Nutrition

Are dried raisins high in calories and sugar?

Yes, dried raisins are relatively high in calories and sugar. A 1-ounce (28g) serving typically contains about 85 calories and 18-20g of natural sugar. They also provide small amounts of fiber and minerals like potassium and iron.

Can I eat dried raisins on a keto or low-carb diet?

Dried raisins are not suitable for keto or low-carb diets due to their high carbohydrate content. A single ounce contains around 22g of carbs, primarily from natural sugars, which can quickly exceed daily carb limits for these diets.

What are the health benefits of dried raisins?

Dried raisins are rich in antioxidants, particularly polyphenols, which support heart health and may reduce inflammation. They also provide dietary fiber, which aids digestion and promotes gut health. However, they should be consumed in moderation due to their high sugar content.

How many dried raisins should I eat in a day?

A recommended serving size of dried raisins is about 1 ounce (28g), which is equivalent to roughly 40-50 individual raisins. This portion provides vital nutrients without excessive sugar and calorie intake. Moderation is key, especially for those watching their sugar consumption.

How do dried raisins compare to fresh grapes nutritionally?

Dried raisins are more concentrated in nutrients and sugars compared to fresh grapes. For example, raisins contain more fiber and iron per serving, but also significantly more calories and sugars. Fresh grapes have higher water content, making them lower in calories and a better hydrating option.

Data Sources & Scientific References