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All About Raisins Health Benefits

Raisins are grapes that have been dried with the aid of a food dehydrator or in the sun. They are often added to salads or are mixed into oatmeal. This dry fruit may also be added to granola, cereal or yoghurt. Furthermore, several cookie and muffin recipes incorporate raisins to enhance the flavour. Raisins help boost energy levels and are a rich source of vitamins, minerals and fibre.

Raisins - Nutritional Facts

This dry fruit happens to be a nutrient-filled powerhouse. It packs in fibre, iron, calcium, and potassium among other nutrients. Owing to this, raisins help boost energy levels and allow you to have lustrous hair and glowing skin.

Raisin packs in a decent amount of nutrients. The table featured below sheds light on just what these nutrients are and how much they amount to. This table makes clear the nutrients found in a single packed cup (or 165 grams) of raisins. 

Raisin Nutrients

Raisins Nutritional Value – 1 cup (165 grams)


508 kcal


3.0 grams


0.5 grams


123.1 grams


11.2 grams


40.60 grams


3.76 milligrams


43.50 milligrams


1196.25 milligrams

Raisins - Vitamin C

7.83 milligrams

Important Macronutrients and Micronutrients in Raisins

The Macronutrients and micronutrients found in raisins have been explored below. These provide clarity on how exactly raisins provide your body with health benefits. In addition to being rich in carbohydrates, protein, and fibre, raisins contain several minerals and vitamins which ought to be consumed as they are good for you.

  • Sugar and Calories

A single cup of raisins has close to 508 calories and 94 grams of sugar. Raisins aren’t necessarily a low-calorie or low-sugar treat owing to this. They are often referred to as “nature’s candy” and aptly so. It isn’t uncommon for dried fruits to have high levels of sugar and many calories. They are particularly good for endurance athletes, as opposed to sports chews, as they provide instant carbohydrates.

  • Fibres

A single cup of raisins provides 11.2 grams of fibre which is close to 20 to 48 percent of your daily need, keeping in mind your age and gender. Fibres are important as they help improve digestion by making the stool soft. Fibres also allow you to feel full for longer time frames as they slow down the process of emptying the contents of your stomach.

  • Iron

Raisins have a fairly decent amount of iron. Iron is important as it aids in the formation of red blood cells and helps them carry oxygen to cells in the entire body. Sufficient daily iron consumption is important to prevent an iron deficiency disease like anaemia.

  • Calcium and Boron

Raisins have a fair amount of calcium and boron, essential for strong and healthy bones and teeth. Post-menopausal women, in particular, can benefit greatly from raisins as the calcium in them helps prevent osteoporosis.

  • Antioxidants

Raisins have a number of phytonutrients such as phenols and polyphenols, which are categorized as antioxidants. These antioxidants help keep at bay free radicals which damage cells and DNA.

Raisins - Health Benefits

The health benefits of raisins have been discussed below.

  • Helps Aid Digestion

Being a fibrous dry fruit, raisin functions like a natural laxative that the stomach benefits from. A healthy amount of raisins consumed prior to bed helps relieve constipation and allows for smooth bowel movements.

  • Improves Vision

Since raisins are rich in polyphenolic phytonutrients like vitamin A, A-Carotenoid, and beta carotene, they strengthen your vision. They reduce free radicals that cause vision to deteriorate.

  • Regulates Blood Pressure

Excessive salt consumption can lead to blood pressure. Raisins hold a modest amount of salt and are rich in potassium, which helps balance the sodium content in your body and relaxes blood vessels.

  • Improves Bone Strength

Calcium found in raisins helps promote bone strength. The boron found in raisins also provides the same benefits.

  • Raisins for Weight Loss

Raisins are a good way of curbing sweet cravings without loading up on additional calories. Since they help beat cravings, they support weight loss goals.

  • Prevents Anaemia

Raisins help prevent anaemia in a minor way. Since they have iron which is essential to the formation of red blood cells, they help keep anaemia at bay.


People often incorporate raisins into their diet plans in order to enhance their energy levels as raisins are a healthy snack. Additionally, people may supplement healthy eating patterns with exercises so that they can lead a healthy lifestyle. Yet despite these measures, they may still end up falling sick. In order to be prepared for these situations, it is worth buying a good health insurance plan

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