Raisins Nutrition Facts

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About Raisins – Sweet Tasting Wonders Of Nature! Raisins are by far the most popular dry fruit of them all! Raisins are often found in hues of glowing golden, green or black. Raisins are tiny delicacies that enjoy the winning combination of high energy and relatively low fat! 
The texture of the raisin is wrinkly and chewy whereas the taste is deliciously sweet.


This mouth watering dry fruit is made by dehydrating grapes – they are either sun-dried or heat-dried. Let’s explore the brilliance of this dry fruit and shed some light on its nutritional value.

Raisins Nutritional Information

Don’t judge a book by its cover – raisins overflow with vitamins and minerals!


First let’s examine the mineral content; these minute, shriveled, delicate looking dry fruits contain a multitude of minerals ranging from magnesium, calcium, iron, potassium, phosphorous, zinc, copper to fluoride!


And the list doesn’t end there; raisins are also home to several vitamins, including vitamin c, vitamin B6, vitamin k, folate, niacin, riboflavin and choline.

Health Benefits Of Raisins

Even though raisins are tiny in size, they breed a number of health benefits that are guaranteed to get you hooked onto these sugary wonders!

Treats Anemia!

Raisins are a powerhouse of copper and iron which are essential in formation of red blood cells, as documented by extensive research.  Also, substantial traces of B complexes found in raisins help in blood formation as well.

Anti-Cancer!

This miniature wonder houses a certain antioxidant, ‘polyphelonic antioxidant’, which works very effectively in prevention of colon cancer and tumors.

Enhances Bone Health!

Raisins are a rich source of calcium which is a very important component promoting bone fortification and strengthening of the teeth. Raisins also consist of a micronutrient called ‘boron’. Boron may not be as well known as calcium but it aids in the absorption of calcium and the strengthening of the bones.

Prevents Osteoporosis!

Furthermore, raisins are an excellent snack for postmenopausal women, as they can help fight against the development of osteoporosis, which is a disease which involves the thinning of bone tissue of loss of bone mass over time.

Anti-Cholesterol!

Raisins are a zero cholesterol dry fruit! Not only that, did you know raisins contain an anti-cholesterol compound that helps combat all the bad cholesterol in our body? A cup of raisins consists of around 4 grams of soluble fiber which aids in eliminating the bad cholesterol by disposing it off to the liver!

Revitalizes Your Energy Supply!

Raisins are an excellent source of energy thanks to the glucose and fructose content they possess. They are ideal for those individuals who are looking to put on some weight, as well as athletes and body builders – after all, they help you gain weight without the scare of increased cholesterol levels!

Aids In Digestion!

The high fiber content in raisins aids in the smooth running of the digestive system. The fiber content acts as a laxative, helping in relieving constipation and eradicating toxins from the gastrointestinal system – making it squeaky clean!


Moreover, healthy bowel movements are highly essential to prevent a number of conditions from acne to colon cancer.

Sparkling Teeth!

Candies give you cavities; raisins give your sparking teeth! Raisins consist of ‘oleanolic acid’ which helps protect our teeth from staining, cavities and decay! Want sparkling teeth? Ditch the candy and treat your sweet tooth to these nutritious sugary treats instead!

Reduces Body Acidity!

Protect yourself from diseases such as arthritis, gout, kidney stones and heart related problems by consuming a handful of raisins daily! Raisins are rich in magnesium and potassium which help remove toxins from our body and in acidity reduction.

No More Infections!

Raisins are a storage facility to phytonutrients that act as an anti-inflammatory and an antibacterial agent! These phytonutrients help in strengthening our immunity system and prepare our body to fight infectious diseases.

Amazing For Eye Health!

Raisins house certain phytonutrients that act as antioxidants as well, aiding in protection against various eye related infections which have the potential of causing cataracts, macular degeneration (loss of vision in older adults over time), blindness and other disorders pertaining to the eyes! In addition, raisins promote ocular health via their reserves of vitamin A and Beta Carotene.

A Sex Drive Stimulator!

Don’t get deceived by the appearance of this miniscule, wrinkled dry fruit, because it’s got the power to pump up that sex drive, stimulate the libido and induce arousal! Raisins consist of an amino acid called ‘arginine’, which aids in these three respects. Those suffering from sexual weaknesses are highly recommended to consume raisins on a daily basis.

Brain Food!

Raisins store the brain boosting mineral of boron, which is a mineral essential for impeccable brain health! 100mg of raisins contain 2.2mg of boron, helping in increasing concentration, enhancing memory and improving hand-eye coordination!

Possible Ways To  Enjoy!

Most people thoroughly enjoy raisins as an addition to morning cereal! Be it hot or cold, throw in a few raisins into a bowl of cereal with milk and enjoy the sweet tasting candy-like flavor, and be prepared to tackle the day ahead!


Raisings go very well with a variety of baked items! You can experiment with raisin bread, raisin muffins, raisin cookies or a raisin crumble base to sneak in some healthy nutrition into your desserts!

Possible Health Concerns

Harmful sulphur compounds are usually used as preservatives and added to dry fruits during processing including raisins. These sulphuric compounds can be detrimental for many people, particularly asthma patients. Hence, it is essential that individuals with a history of respiratory troubles should avoid consumption of processed raisins, and switch to the consumption of organically grown ones.