What are the Nutritional Facts about Raisins?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Raisins are dried grapes rich in natural sugar, fiber, and antioxidants. Learn raisins nutrition facts, calories, and health benefits.
Introduction
Raisins are sweet, dried grapes commonly used as a snack, in desserts, and in Indian cuisine. They are energy-dense and packed with natural sugars, fibre, vitamins, and minerals. Raisins support digestion, provide quick energy, and are rich in antioxidants that promote overall health.
Nutritional Value of Raisins (100g)
| Nutrient | Amount |
|---|---|
| Calories | 299 kcal |
| Carbohydrates | 79 g |
| Natural Sugar | 59 g |
| Dietary Fibre | 3.7 g |
| Protein | 3.1 g |
| Total Fat | 0.5 g |
| Potassium | 749 mg |
| Calcium | 50 mg |
| Iron | 1.9 mg |
| Magnesium | 32 mg |
| Vitamin C | 2.3 mg |
| Antioxidants | Polyphenols, Flavonoids |
Key Nutrients in Raisins
1. Natural Sugar
- Provides quick energy
- Ideal for pre-workout snack
- Sweet but natural, unlike refined sugar
2. Dietary Fibre
- Supports digestion
- Helps prevent constipation
- Maintains gut health
3. Potassium
- Regulates blood pressure
- Supports heart and muscle function
4. Iron
- Helps prevent anaemia
- Supports red blood cell production
5. Antioxidants
- Protects cells from oxidative stress
- Supports immunity and heart health
Health Benefits of Eating Raisins
- ⚡ Provides quick natural energy
- 🌿 Supports healthy digestion
- ❤️ Promotes heart health
- 🩸 Helps prevent anaemia
- ✨ Supports skin and overall wellness
Are Raisins Good for Weight Loss?
Yes, but in moderation. Raisins:
- Are high in calories and natural sugar
- Best consumed in small portions (1–2 tablespoons per day)
- Can satisfy sweet cravings healthily
Who Should Be Careful with Raisins?
- People with diabetes due to high natural sugar
- Those on a low-calorie diet
- Individuals prone to dental cavities (consume in moderation)
Healthy Ways to Eat Raisins
- Added to oatmeal, porridge, or cereals
- Mixed with nuts as a snack
- Added to salads or Indian sweets
- Avoid sweetened or coated raisins for maximum benefits
Conclusion
Raisins are a sweet, nutrient-rich dried fruit packed with natural sugar, fibre, minerals, and antioxidants. Consumed in moderation, they support digestion, heart health, energy, and overall wellness.