Sultanas

Snack

Item Rating: 68/100

1 serving (40 grams) contains 120 calories, 1.0 grams of protein, 0.1 grams of fat, and 32.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

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	96 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		2 mg	11%
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: 3 cal (0.7%)

Protein: 16 cal (3.0%)

Carbs: 512 cal (96.3%)

About Sultanas

Sultanas, also known as golden raisins, are dried seedless grapes, typically of the Thompson Seedless variety. This fruit originates from Mediterranean and Middle Eastern regions, and is widely used in various cuisines like Turkish, Indian, and British, often in baked goods, trail mixes, or savory dishes for added sweetness. Nutritionally, sultanas are primarily composed of carbohydrates, providing natural sugars for quick energy, along with a notable amount of fiber, iron, and small levels of calcium. Their calorie density makes them a concentrated energy source, while their minimal fat and protein contribute to maintaining a balanced snack option or a versatile ingredient in recipes.

Health Benefits

• Provides quick energy due to natural sugars and 80g of carbohydrates, making them a great option for active individuals.
• Supports digestive health with 4g of dietary fiber, aiding in regular bowel movements and preventing constipation.
• Contains iron (1.25mg), essential for supporting red blood cell production and preventing iron-deficiency anemia.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-sugar, low-carb

Selection and Storage

Store sultanas in an airtight container in a cool, dry place; refrigerate for extended freshness. Use within six months of opening.

Common Questions About Sultanas Nutrition

Are sultanas high in protein?

Not particularly. Sultanas contain about 2.5 grams of protein per 100 grams, which is relatively low compared to other protein-rich foods. They are mostly composed of carbohydrates and sugars.

Can I eat sultanas on a keto diet?

Sultanas are not suitable for a keto diet due to their high carbohydrate content—80 grams per 100 grams, including 60 grams of natural sugars. Keto diets typically require foods low in carbs to maintain ketosis.

What are the health benefits and concerns of eating sultanas?

Sultanas are a good source of quick energy due to their high carbohydrate content and provide fiber (4 grams per 100 grams) that supports digestion. However, they are also high in natural sugars, which may not be ideal for people watching their sugar intake or managing diabetes.

What is the recommended portion size for sultanas?

A typical portion size for sultanas is about 30 grams (roughly 2 tablespoons), which provides about 90 calories, 24 grams of carbohydrates, and 1.2 grams of fiber. Be mindful of serving sizes due to the high sugar and calorie content.

How do sultanas compare to raisins or dried cranberries?

Sultanas are similar to raisins but are usually lighter in color and slightly sweeter due to their production process. Compared to dried cranberries, sultanas naturally contain more sugar, whereas cranberries are often sweetened with added sugar during processing. Nutritionally, sultanas provide more fiber and fewer artificial additives.

Data Sources & Scientific References