Nutritional Benefits Of Eating Raisins Every Day

by Meenakshi Nagdeve last updated - Medically reviewed by Vanessa Voltolina (MS, RD)

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The health benefits of raisins include improved digestion, bone health, iron levels, acidosis, fever, and sexual dysfunction. They have also been known for aiding in a healthy weight gain, as well as for their positive impact on eyes, teeth, and hair.

What are Raisins?

Raisins are created by drying grapes, either in the sun or in driers, which turns the grapes into golden, green or black dried fruit gems. They are naturally sweet in flavor and are widely used in cultural cooking around the world, especially in desserts.

Are Raisins Good For You?

Raisins may be tiny in size, but they pack a nutritional punch! They are considered part of the fruit group, according to a report by the USDA Center for Nutrition Policy & Promotion. These dried fruits boost energy and are usually added to health tonics, snacks, and compact, high-energy food supplements for mountaineers, backpackers, and campers.

Raisins Nutrition

As per the USDA National Nutrient Database, raisins are a good source of energy, fiber, protein, and carbohydrates. They are high in sugar and calories but still have a low glycemic index. Raisins contain zero cholesterol and are rich in various nutrients that include:

  • Vitamins: Vitamin C, folate, thiamin, niacin, riboflavin, vitamin B-6, pantothenic acid
  • Minerals: Potassium, calcium, magnesium, phosphorus, iron, zinc and sodium

Calories in Raisins

A 43 gram serving of raisins contains around 129 calories. Since they are high in calories, it is recommended that in a day, you should eat a ¼ cup of raisins or 1 small snack box (one and a half oz.) which is available in most grocery stores.

Nutrition Facts

Raisins, seeded
Serving Size :
NutrientValue
Water [g]16.57
Energy [kcal]296
Protein [g]2.52
Total lipid (fat) [g]0.54
Carbohydrate, by difference [g]78.47
Fiber, total dietary [g]6.8
Calcium, Ca [mg]28
Iron, Fe [mg]2.59
Magnesium, Mg [mg]30
Phosphorus, P [mg]75
Potassium, K [mg]825
Sodium, Na [mg]28
Zinc, Zn [mg]0.18
Vitamin C, total ascorbic acid [mg]5.4
Thiamin [mg]0.11
Riboflavin [mg]0.18
Niacin [mg]1.11
Vitamin B-6 [mg]0.19
Folate, DFE [µg]3
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]0
Vitamin A, IU [IU]0
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Fatty acids, total saturated [g]0.18
Fatty acids, total monounsaturated [g]0.02
Fatty acids, total polyunsaturated [g]0.16
Fatty acids, total trans [g]0
Cholesterol [mg]0
Sources include : USDA

Benefits of Raisins

Let’s take a look at the powerful health benefits of raisins in detail below.

Fiber-Rich & Act as a Laxative

Raisins have an abundant supply of fiber in them, which helps to absorb the natural fluids present in the body. This type of fiber is considered insoluble fiber because it takes in water to gain volume. This adds bulk to the food moving through the intestinal tract, making for more regular bowel movements, and ultimately helps give relief from constipation.

A study in the Journal of Medicinal Food, confirms that adding just two servings of raisins per day – a relatively small dietary change, as they mention can improve colon function and may decrease the risk of colon cancer.

Relieves Bloating

The fiber in raisins helps sweep out toxins and harmful materials from the digestive tract. This can protect people from intestinal diseases, bacterial growth, and discomfort from bloating.

Prevent Acidity

As mentioned, raisins are rich in potassium and magnesium, which are a natural remedy for acidosis. These minerals are two of the most common components of antacids because they are considered basic on the pH scale. There are two types of acidosis with a number of causes, including as a state of increased acidity of the blood (also known as toxicity of the blood) or the gases in our respiratory system that may cause boils, skin diseases, damage to the internal organs, gout, and renal calculi.

A small bowl full of raisins on a wooden table

Rich in Iron

Raisins contain a considerable amount of iron, which directly helps against anemia. It also contains many members of the vitamin B complex that are essential for the formation of new blood. The high copper content also helps in the production of red blood cells.

Promote Dental & Oral Health

Raisins are rich in calcium, which strengthens and helps to remineralize tooth enamel. Further, boron present in these dried fruits helps curb the growth of oral germs, promoting strong teeth.

Oleanolic acid, one of the phytochemicals present in raisins, plays a crucial role in protecting your teeth against decay, cavities, and brittleness. It effectively prevents the growth of Streptococcus mutans and Porphyromonas gingivalis, two of the bacterial species that are most responsible for cavities.

This is noted in a study by Dr. Christine D. Wu, Department of Pediatric Dentistry, College of Dentistry, University of Illinois, Chicago. As strange as it may sound, while eating the dried fruits, the longer they stick to your teeth, the better, because that ensures an extended contact of oleanolic acid with the teeth, increasing the preventive powers of bacterial growth.

Rich in Antioxidants

Raisins have high levels of antioxidants that include catechins and polyphenolic phytonutrients. These antioxidants protect against the damage caused by free radicals, one of the primary underlying factors linked to the growth of cancer cells and other conditions such as macular degeneration. However, more scientific evidence is required to confirm these findings.

Further, the fiber content helps promote excretion of bile from the body, thus flushing out toxins.

Gin-soaked golden raisins are a popular folk remedy which helps relieve chronic pain and especially arthritic pain. Anecdotal evidence suggests that people show improvement in arthritic symptoms between 1-8 weeks of consuming 10 of these “drunken” raisins daily.

Promote Bone Health

Calcium, the main element of our bones, is present in raisins. These dried fruits are one of the best sources of boron, a micronutrient (a nutrient required by the body in a very small amount). Boron is vital for the proper bone formation, and efficient absorption of calcium.

It is particularly helpful in preventing menopause induced osteoporosis in women and very beneficial for bones and joints. Potassium is another essential nutrient found in high levels, which can help strengthen bones and promote bone growth, thereby reducing the chances of osteoporosis.

Increase Fertility

Raisins have long been known to stimulate the libido and induce arousal, primarily due to the presence of an amino acid called L-arginine, which also helps reduce the symptoms of reduced sperm motility. This is confirmed in research performed on 180 patients suffering from the condition, also known as asthenospermia.

Arginine is a natural aphrodisiac that increases the levels of sperm motility, thereby increasing the chances of conception when engaging in sexual intercourse. Consuming these sweet dried fruits daily also helps increase sexual endurance.

Note: It is a common practice in India to make the bride and the groom each drink a glass of milk, boiled with raisins and a pinch of saffron on their wedding night.

Improve Skin Health

Antioxidants and vitamin C in raisins help keep the skin radiant, taut, and youthful. Eating them can help prevent conditions like psoriasis and acne as they have strong germicidal properties.

Promote Hair Health

Daily consumption of raisins helps promote shiny and thick hair as the vitamin C content prevents cell damage. Their anti-inflammatory properties help prevent scalp irritation, dandruff, and flakiness.

Promote Good Sleep

Iron deficiency anemia can be a cause for your insomnia trouble, and therefore, intake of iron-rich raisins can help ensure a good night’s sleep.

Control Cholesterol Levels

The high levels of potassium, fiber, polyphenols, phenolic acid, tannins, and antioxidants in raisins replace the saturated fats in the diet that lead to artery-clogging cholesterol, thereby promoting good cardiac health.

Reduce Hypertension

Studies show a positive correlation between reduced hypertension and consumption of raisins. Many of the nutrients packed into them are beneficial, however, experts believe that it is the high level of potassium that helps reduce the tension of blood vessels and decrease high blood pressure. A report published in the New England Journal of Medicine says that the dietary fiber in these dried grapes is also thought to affect the biochemistry of blood vessels, and reducing their stiffness, which in turn reduces hypertension.

Promote Weight Gain

Raisins can help gain weight in a healthy way since they are full of fructose and glucose. They form an ideal part of a diet for athletes or bodybuilders who need a powerful boost of energy, or for those who want to put on weight without accumulating unhealthy amounts of cholesterol.

Control Diabetes

In a number of studies, the connection between raisins and blood glucose levels has been researched. Raisins have been linked to lower the postprandial insulin response, which means they can stabilize the spikes or plunges on the insulin after a meal. They also help regulate the release of leptin and ghrelin, which are the hormones responsible for telling the body when it is hungry or full – another key in thwarting the increase in blood sugar levels.

By keeping a check on these hormones, people who eat raisins can improve their chances of maintaining a healthy diet and prevent overeating.

Promote Kidney Health

Potassium in raisins can help prevent the formation and reoccurrence of kidney stones.

Increase Nutrient Uptake

Raisins have a rich content of vitamins, amino acids, and minerals such as selenium and phosphorus, which facilitate absorption of other nutrients and proteins in the body. Including them in your diet helps improve your overall energy and immune system strength.

Liver Health

Overnight-soaked raisins and raisin water are used as part of the liver cleanse diet as the dried fruits are rich in bioflavonoids that protect you from the free radical activity. Raisin water especially promotes good liver health, which helps purify the blood.

Health benefits of raisins - infographic

How to Eat?

Raisins can be included as part of your daily diet in a number of creative and healthy ways:

  • Sweet crunch: You can sprinkle them on salads, peanut butter-slathered celery sticks, fruit bowls, or make them a part of your homemade trail mix.
  • Salads: Broccoli salad with raisins, as well as carrot raisin salad are popular recipes.
  • Breakfast: Add them to sweeten your oatmeal or smoothie bowl instead of sugar or syrup.
  • Dinner: They make a delightful addition to mashed potatoes, sautéed vegetables, or other side dishes. In the Middle East, they are sprinkled on rice dishes.
  • Natural sweetener: You can use them in muffins and pancakes to sweeten it if you are trying to avoid or cut back on refined sugar.
  • Snack: The dried fruits, in their raw form, are a healthy snack option for people of all ages. Chocolate-covered raisins, as well as yogurt-covered raisins, are also popular for a quick energy burst.

How to Store?

Once opened, raisins should be kept in a cool, dry area. They can be stored in an airtight container for up to 6 months. They retain their flavor, color, and nutrition value. You can also keep them refrigerated for a year. In case they dry out, you can make them usable by steaming them over boiling water for a few minutes.

Sultanas Vs Raisins Vs Currants

Many people struggle with knowing the difference between raisins, sultanas, and currants while baking. Let us take a look at the differences below.

  • Raisins: They are produced from grapes of all varieties, which are traditionally sun-dried, but they may also be artificially dehydrated. They are mainly Moscatel grapes, which are produced in the US, Turkey, Greece, and Australia. While baking, raisins are mainly used to soak liquor like rum, brandy, or almond-flavored Amaretto.
  • Sultanas: Often called golden raisins because of their color, sultanas are dried seedless white grapes. They are plumper, juicier, and sweeter than other raisins. It is mainly produced in Turkey. The most common type in the US is Thomson seedless.
  • Currants: They are tiny dried, dark red, seedless grapes, often the Black Corinth variety. They were originally cultivated in the south of Greece, particularly from the island of Zante; this is why they are also called Zante currants. They have a tart flavor and are usually used in traditional cakes.

Side Effects

There are a few risk factors in excessive consumption of raisins.

  • Weight gain: They are quite high in calories, which can increase weight quickly if you are not careful with portion sizes.
  • Diabetes risk: Dried fruits contain the highest content of fructose (fruit sugar), which has been linked with high levels of triglycerides (triglycerides are byproducts of the body metabolizing fructose). High levels of triglycerides can increase your chances of developing diabetes, says a study published in The Journal of Clinical Endocrinology & Metabolism. If you have other risk factors, then be careful and don’t add too many of them to your diet.
  • Allergy: Some people have allergic reactions. They range from wheezing, breathing problems, diarrhea, and even fever, in some cases.
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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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