12 Amazing Health Benefits And Uses Of Raisins

Raisins are included in the dry fruits and jam packed with the healthy nutrients. They are formed traditionally with the drying of fresh grapes so actually they are dried grapes/current. In the past they were dried in the sun through natural dehydration process. Though, the method requires more time. But now there are many different ways to make raisins from the fresh grapes with the adoption of different drying techniques.  With the natural sun dried method raisins are artificially treated for the dehydration. Another method is sulphur dioxide dried raisins like golden raisins. In a new technique the whole bunch of grapes can be dried on the plant itself through vine-dried method.

There are many different types of raisins available in the market. Some of them are given as under.

  1. Raisins with seeds
  2. Raisins without seeds
  3. Golden seedless raisins
  4. Current
  5. Sultana
  6. Mixed species or varieties

Nutritional facts of raisins

Raisins are very healthy and nutritious. They are small in size but they are power house of energy and nutrition’s. They have a complete package of vitamin, minerals, electrolytes and full of fiber. On a weight comparison basis raisins are denser as compared to fresh grapes. Hundred grams of raisins have several times more vitamins, minerals, polyphenol anti-oxidants and fiber as compared to fresh grapes. But raisins have fewer amounts of folic acid, vitamin C, lutein, xanthine and carotene as compared to the fresh grapes. Nutritional facts of raisins may differ with its different varieties. Here we deeply analyses the nutrients present in the seedless raisins scientifically named as Vitis Vinifera. The nutritional value is based on the quantity of 100 grams of raisins.

Source Nutrient value Percentage of RDA
Dietary fiber 3.7 g 10%
Total fat 0.46g 1.5%
Protein 3.07g 5.5%
Carbohydrates 79.18g 61%
Energy 299kcal 15%


Vitamins Nutrient value Percentage of RDA
Vitamin A 0 IU 0%
Vitamin C 2.3 mg 4%
Vitamin E 0.12 mg 1%
Vitamin K 3.5ug 3%
Folates 5ug 1%
Niacin 0.766 mg 5%
Pyridoxine 0.0174 mg 13%
Riboflavin 0.125 mg 10%
thiamin 0.106 mg 9%
Pantothenic acid 0.095 mg 2%


Minerals Nutrient value Percentage of RDA
Iron 1.88mg 23%
Magnesium 7mg 2%
Manganese 0.299mg 12%
Phosphorus 101mg 15%
Calcium 50mg 5%
Copper 0.318mg 35%
Selenium 0.6ug 1%
Zinc 0.22mg 2%


Electrolytes Nutrient value Percentage of RDA
Sodium 1mg 11%
Potassium 749mg 16%

Source: USDA National Nutrient Data Base

12 health benefits of raisins

It is obvious from the nutrition chart that the raisins are very healthy. They are the best snacks and a perfect option for your sweet cravings. They are delicious and yummy in taste with the bundle of benefits. Here we discuss about some of the top health benefits of raisins.

  1. Control blood pressure

Raisins provide your body the essential nutrients. They are rich source of vitamin B complex, iron, potassium and anti-oxidant. It helps in lowering the blood pressure with the reduction of pressure in blood vessels. Presence of dietary fiber in the raisins affects the biochemistry of blood vessels and help in lowering the blood pressure. Researches prove that the daily consumption of raisins helps your body to regulate blood pressure.


One Response

  1. Nagaraja September 2, 2017

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