Raisins Nutritional Value and 19 Health Benefits

Raisins have been there for centuries serving mankind with their immense nutritional value. Basically dried grapes with wrinkled skins, and raisins are available in different colors and varieties. Nature’s alternative to candies, these wrinkled sweet delights are a great source of energy. Popping a few raisins every day can quickly replenish the lost energy levels, giving the body strength and vigor.

When talking about dry fruits, raisins are inseparable from the list. They are prepared either by the natural process of drying the grapes under the sun or by the mechanical process of drying them in ovens. Don’t just go by the looks, for they are often referred to as nature’s own candy! On the outside, they are nothing but a dark and wrinkly elderly form of grapes, but on the inside, they are full of bittersweet flavor with all the essential nutrients that will keep you going without much falter.

These high in energy and low-in-fat raisins are eaten raw, as a snack, and are used in cooking, baking, and brewing as well. Because of their rich nutritional value, they are recommended by experts to be included in the regular dietary schedule. What nutritional value do they hold and what are their health benefits; catch up on them in the section that follows.

Apart from the great energy source, raisins have several other important health benefits. Raisins are cholesterol-free, low in sodium content, and totally fat-free, which makes them a great snack option for those looking forward to gaining weight sans harmful fats and cholesterol. Raisins are also immensely helpful in maintaining normal dental and bone health. But these are just a few of the many other health benefits that raisins come packed with.

A reading of the further part of the article will equip you with information regarding the nutritional value and health benefits of raisins.

Raisins Nutritional Value and Facts

Amount of Raisins: 1 cup
Total weight of Raisins: 100 g 

Basic Components 
Protein3 g
Water15.4 g
Ash1.9 g
Total Calories299
Calories From Carbohydrate285
Calories From Fat3.8
Calories From Protein10.3
Total Carbohydrate79.2 g
Dietary Fiber3.7 g
Sugars59.2 g
Fats & Fatty Acids 
Total Fat0.5 g
Monounsaturated Fat0.1 g
Total Omega-3 Fatty Acids7.0 mg
Total Omega-6 Fatty Acids29.0 mg
Vitamin C2.3 mg
Vitamin E0.1 mg
Vitamin K3.5 mcg
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin0.8 mg
Vitamin B60.2 mg
Folate5.0 mcg
Pantothenic Acid0.1 mg
Choline11.1 mg
Betaine0.3 mg
Calcium50.0 mg
Iron1.9 mg
Magnesium32.0 mg
Phosphorus101 mg
Potassium749 mg
Sodium11.0 mg
Zinc0.2 mg
Copper0.3 mg
Manganese0.3 mg
Selenium0.6 mcg

Now that you’ve enough nutritional information on raisins and their health benefits, don’t wait and make them a part of your regular diet.

Raisins Nutritional Value and 10 Health Benefits
Cover Image by Tafilah Yusof from Pixabay

Health Benefits of Raisins

  1. Raisins have a great water-absorbing ability which can immensely help in providing relief during constipation.
  2. Similar to other dry fruits, raisins contain a high amount of fructose and glucose which facilitates gaining weight. A great advantage of gaining weight from raisins is that they don’t add any harmful cholesterol or fats to the body. Instead, they supply essential nutrients and vitamins to the body.
  3. Raisins contain a good amount of iron which is important for curing anemia. Raisins also have vitamin B complex and copper, which play a vital role in the formation of red blood cells.
  4. Raisins contain an essential amino acid called arginine, which is critical in stimulating libido and causing arousal. Regular consumption of raisins helps in curing sexual weakness.
  5. Regular intake of raisins helps in maintaining bone health due to the presence of calcium and boron. Boron is a micronutrient necessary for bone formation. It also helps prevent the condition of osteoporosis during menopause in women.
  6. There are considerable numbers of polyphenolic phytonutrients present in raisins that have anti-oxidant properties that play a vital role in maintaining the proper functioning of the eye. These nutrients protect the eyes from problems such as macular degeneration, age-related weakening of vision, and cataracts.
  7. Raisins are also rich in phytochemicals like oleanolic acid, which play a critical role in defending the teeth against tooth decay, cavities, and brittleness.
  8. The essential phenolic phytonutrients present in raisins have great germicidal, antibiotic, and antioxidant properties, which help in fighting bacterial and viral infections.
  9. Scientific studies have proved that raisins have additional nutritive compounds that protect against colon cancer and are also responsible for maintaining proper cardiac health.
  10. A good source of potassium and magnesium, raisins are effective in reducing acidity. The antacids are present to neutralize the acids, thus keeping a check of acidosis level. 
  11. Raisins, with their high content of glucose and fructose, are a good source of energy for athletes or bodybuilders. Even those who want to put on weight without accumulating cholesterol in their system should include raisins in their regular diet.
  12. Raisins help maintain good dental health. Oleanolic acid, one of the phytochemicals present in raisins is known to protect your teeth against decay, cavities, and brittleness. Also, rich calcium content promotes dental health by strengthening the enamel.
  13. Raisins help in the prevention and treatment of anemia that can lead to weakness, bruising, sensitivity to cold, difficulty concentrating, irritability, and fatigue. Iron, an important nutrient necessary for the formation of hemoglobin, which carries oxygen to all body cells, is found in abundance in raisins.
  14. Raisins are an excellent source of potassium and magnesium (two of the most popular constituents of antacids) that help keep acidosis in check. Acidosis is a state of increased acidity of the blood or of the respiratory system. If not checked upon, it may give rise to a number of problems like boils, skin diseases, damage to the internal organs, arthritis, gout, renal calculi, hair loss, heart diseases, tumors, and even cancer.
  15. Raisins are one of the best dietary sources of calcium and boron, which are vital nutrients for healthy teeth and bones. The calcium, boron, and other minerals present in raisins, in combination with estrogen in women, help make bones stronger and keep osteoporosis at bay.
  16. The antioxidant properties present in raisins in the form of polyphenolic phytonutrients are known to maintain good ocular health. These phytonutrients provide protection against the harmful free radicals that may cause the development of cataracts, macular degeneration, blindness, and other visual disorders.
  17. The polyphenolic phytonutrients present in raisins also possess anti-inflammatory and anti-bacterial properties and have been found to lower fever by fighting viral and bacterial infections.
  18. Arginine, an amino acid present in raisins is known to stimulate libido and help overcome sexual weakness. The abundance of energy present in raisins aids the effect.
  19. The juice-soaked or stewed raisins have been found to be a good remedy for sore throat, asthma, and cases of catarrh (mucus running from mucous membranes). 

Now that you know how nutritious these tasty raisins are, include them in your diet and have a healthy body, mind, and heart.