Raisin Health Benefits and Nutrition Facts

Nutritional summary

Raisins contribute to overall diet quality by providing dietary fibre and essential minerals like potassium and iron while remaining low-to-medium in energy density .
Fructose makes up approximately 50% of the carbohydrate content in raisins, but systematic reviews indicate that substituting other carbohydrates with fructose in equal calorie amounts does not negatively affect long-term blood sugar control or lipid levels .
Consumption of raisins before a meal may help regulate appetite by influencing satiety hormones (hormones that signal fullness), which can reduce subsequent energy intake during the meal .
Early research from a systematic review of observational studies suggests that regular intake of dried fruits like raisins may be associated with a lower risk of certain digestive system cancers, though more prospective studies are needed .

Interesting fact

The accidental discovery of raisins is attributed to the ancient Phoenicians and Egyptians, who found grapes that had naturally dried on the vine and realized they were both edible and long-lasting.

Standout nutrients

EPIC

SOURCE

Potassium

ELITE

SOURCE

Chromium

ELITE

SOURCE

Copper

ACE

SOURCE

Total Lignans

300

kcal per 100g

Protein3.18g

Fat0.95g

Carbs6.67g

Fiber3.37g

Sugar65.5g

Fat breakdown

Polyunsat0.24g

Monounsat0.18g

Saturated0.26g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleo

Sustainability

Lighter footprint

Dried fruits generally have a lower carbon footprint than fresh produce due to reduced spoilage and efficient transport.

Confidencemedium

Storage

Airtight Container

6–12 months

Keeps them moist and prevents crystallization of sugars.

Cool Dark Place

6–12 months

Refrigerate

1–2 years

Extends freshness and prevents darkening.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Is Eating Raisins Healthy? - PMC

[1]pmc.ncbi.nlm.nih.gov

Pairing nuts and dried fruit for cardiometabolic health - PMC

[3]pmc.ncbi.nlm.nih.gov

Association of raisin and raisin‐containing food consumption with nutrient intake and diet quality in US children: NHANES 2001‐2012 - PMC

[4]pmc.ncbi.nlm.nih.gov

Dried Fruit Intake and Cancer: A Systematic Review of Observational Studies - ScienceDirect

[5]www.sciencedirect.comsciencedirect.com

Whole Fruits and Fruit Fiber Emerging Health Effects - PMC

[9]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

62.5

Version

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