1 serving (40 grams) contains 120 calories, 1.2 grams of protein, 0.1 grams of fat, and 32.0 grams of carbohydrates.
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Nutrition Information
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20 mg | 0% | |
| Total Carbohydrates | 128 g | 46% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 104 g | ||
| protein | 4.8 g | 9% | |
| 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
Source of Calories
About Golden raisins
Golden raisins are dried grapes, typically originating from seedless grape varieties such as Thompson Seedless, that are treated with sulfur dioxide to maintain their light color. These raisins are commonly used in global cuisines, including Middle Eastern, Indian, and Mediterranean dishes, as well as for snacking and baking. Nutritionally, golden raisins are a concentrated source of natural sugars, providing an energy boost along with dietary fiber, potassium, and iron. They are lower in antioxidants compared to dark raisins due to the sulfur dioxide treatment but still contribute essential micronutrients to a balanced diet. A one-ounce serving provides about 85 calories, 1 gram of fiber, and 7% of the daily iron requirement.
Health Benefits
- Rich in potassium, golden raisins support healthy blood pressure and heart function, providing approximately 6% of the daily potassium requirement per ounce.
- Contain iron, essential for red blood cell production and oxygen transport, offering about 7% of the daily iron needs in one serving.
- Good source of natural sugars and carbohydrates for quick energy, making them ideal for physical activity or recovery.
- Provide small amounts of calcium, which supports bone health and muscle function.
- The fiber content helps promote healthy digestion and aids in regulating bowel movements.
Dietary Considerations
Selection and Storage
Store golden raisins in an airtight container in a cool, dry place to preserve freshness. Refrigeration is recommended in warm climates to prevent stickiness or spoilage.
Common Questions About Golden raisins Nutrition
Are golden raisins high in protein?
Golden raisins are not a significant source of protein. A 40g serving (about 1/4 cup) contains approximately 1g of protein. They are primarily composed of carbohydrates, making them better suited as an energy source rather than a protein-rich food.
Can I eat golden raisins on a keto diet?
Golden raisins are not suitable for a keto diet due to their high carbohydrate content. A 40g serving has roughly 30g of carbohydrates, including 29g of natural sugars, which exceeds the daily carb allowance typically required for keto compliance.
Are golden raisins healthy or are there concerns about eating them?
Golden raisins are rich in antioxidants, potassium, and iron, making them beneficial for heart health and energy. However, their high sugar content (29g per 40g serving) may not be ideal for those with blood sugar concerns or on low-sugar diets. Moderation is key to consuming them healthily.
How much golden raisins should I eat in a day?
A recommended portion size is about 1/4 cup (40g), which contains 120 calories and provides quick energy along with essential nutrients like potassium and iron. For balance, pair raisins with protein or healthy fats to control blood sugar levels and avoid overconsumption.
How do golden raisins compare to regular raisins?
Golden raisins are processed differently than regular raisins, typically dried under controlled conditions and treated with sulfur dioxide to maintain their lighter color and slightly tangy flavor. Nutritionally, both are similar, with comparable calorie, sugar, and nutrient content, but golden raisins often taste milder and less sweet than regular raisins.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
