Raisins (Vitis vinifera L.) are dried grapes that are rich in nutrients like antioxidants and fiber. They may have benefits for digestive, heart, and bone health.
Raisins are a convenient, shelf-stable snack that are naturally sweet because they contain more than 50% fructose and glucose (sugars).
Raisins rank high among fruits with significant antioxidant potential due to their rich polyphenol content.
In the body, antioxidants offset harmful compounds called free radicals, which cause oxidative stress. This type of cell damage contributes to aging and disease.
Raisins are sources of soluble and insoluble fiber, which keep you full and regulate bowel movements. Raisins provide 4.5 grams of fiber per 100-gram serving, about 16% of the Daily Value (DV).
During the drying processes, some sugars are converted into a fiber with prebiotic properties called fructans. Raisins contain up to 8% fructans.
Eating three servings of raisins daily has been shown to increase helpful gut bacteria, but more research is needed to confirm this benefit.
Raisins contain a significant amount of fructose, a sugar with a low glycemic index (GI). Foods with a low GI are less likely to spike blood sugar levels. Moderate fructose consumption might help with blood sugar control.
Raisins also contain glucose, a sugar that can raise blood sugar. The fiber in raisins helps offset this effect. Fiber helps slow digestion and prevent a sharp rise in blood sugar.
Eating raisins has been shown to keep postprandial (after eating) blood sugar stable, but long-term studies are needed.
Research is limited, but eating raisins may lower your heart disease risk. The fiber in raisins can reduce levels of low-density lipoprotein (LDL) cholesterol.
Raisins are also rich in polyphenol antioxidants, which help maintain stable cholesterol and blood pressure levels.
Polyphenols like resveratrol may lower inflammation and neutralize harmful free radicals to protect against heart disease.
Raisins contain small amounts of calcium, magnesium, and vitamin K, all of which support bone health.
Raisins are also a source of boron. This mineral influences hormones that affect bones, enhances vitamin D metabolism, and boosts magnesium absorption.
Both dark seedless raisins and sultanas (golden raisins) come from Thompson Seedless grapes, a light green–gold variety.
Sultanas are generally sweeter and softer than their darker counterparts. They are often coated with oil before drying.
To keep their golden color, sultanas are treated with sulfur dioxide. This bleaching preservative prevents them from oxidizing (turning brown) and retains their quality and uniform color.
Per 100-gram serving, raisins and sultanas are similar in calories, protein, and sugars. Dark seedless raisins are higher in fiber and contain 80% more iron.
Currants (Zante currants or Corinthian raisins) are derived from the Black Corinth grape. Compared to raisins, they are smaller in size.
Currants and raisins have a similar nutritional profile. Because currants are much smaller than raisins, you will get more for the same volume.
A 100-gram serving of dark, seedless raisins provides nutrients like:
- Calories: 299
- Fat: 0.25 grams (g), or 0.3% of the DV
- Sodium: 26 milligrams (mg), or 1.1% of the DV
- Carbohydrates: 79.3 g, or 28.8% of the DV
- Fiber: 4.5 g, or 16.1% of the DV
- Added sugar: 0 g
- Protein: 3.3 g, or 6.6% of the DV
When grapes are dried to make raisins, the concentration of antioxidants increases because they are now available in a smaller package. Some nutrients can be lost during the drying process, but coating with olive oil before drying may prevent losses.
It is possible to have grape and raisin allergies. Raisins are also processed with preservatives like sulfur dioxide. People with sulfite allergies may have severe, life-threatening reactions.
Raisins can also incur mold during the drying process. They may not be suitable for people with mold allergies.
Food allergies can cause hives, itching or swelling in and around the mouth, and abdominal pain. Seek medical help and do not eat raisins again until you consult a doctor if you have these symptoms.
Raisins are a dried fruit snack that are fiber-rich and packed with polyphenol antioxidants. They may have benefits for digestive, heart, and bone health and might aid blood sugar control.
You can enjoy raisins as a snack or serve them in oatmeal, trail mix, or savory dish. You can also make your own raisins at home if you have a few bunches of grapes.
