Raisins: Nutrition Facts and Health Benefits

Raisins may be small, but their nutritional profile and health benefits are substantial. As naturally sweet, shelf-stable dried grapes, raisins have been a favorite snack and ingredient in many cultures for centuries. But beyond their naturally delicious taste, what exactly do raisins offer in terms of nutrition? And can they genuinely support your health? Let’s explore the science-backed facts about raisins, from their nutrient content to their evidence-based health effects.

Raisins Nutrition Facts

Raisins pack a surprising amount of nutrition into each bite. They are much more than just concentrated sugar—they’re a source of dietary fiber, essential minerals, vitamins, and bioactive compounds. Here’s what you need to know about what’s inside a raisin.

Carbohydrates and Sugars

• High natural sugar content: Raisins are rich in carbohydrates, with total levels ranging from about 66 to 77 grams per 100 grams, mainly as glucose and fructose. Glucose is typically the predominant sugar, followed by fructose 3.
• No added sugars: Raisins’ sweetness is natural, unlike many processed snacks.

Dietary Fiber

• Raisins are an excellent source of dietary fiber, including pectins and neutral polysaccharides. Depending on the drying method and type, fiber content is typically 3–6% by weight 1.
• Some varieties, especially dipped raisins, contain additional fructans, which are not found in fresh grapes 1.
• Fiber in raisins supports digestive health and may help regulate cholesterol by binding bile acids more effectively when raisins are coarsely chopped 1.

Essential Minerals and Vitamins

• Potassium: Raisins are particularly high in potassium, offering 628–854 mg per 100 grams, supporting heart and muscle function 3 5.
• Magnesium and Calcium: They also provide important amounts of magnesium (28–42 mg/100g) and calcium (50–95 mg/100g), necessary for bone health 3.
• Iron: Raisins are a good plant-based source of iron, contributing to red blood cell production 6.
• Vitamins: They contain vitamin C and vitamin E, both of which are important antioxidants 5.

Phytochemicals and Antioxidants

• Raisins are rich in polyphenols, including flavonols (quercetin, kaempferol), and phenolic acids (caftaric, coutaric, protocatechuic, oxidized cinnamic acids) 7 8.
• Golden raisins tend to have the highest antioxidant capacity and phenolic content, but all raisins provide significant levels 7.
• These phytochemicals are known for their free-radical-fighting properties.

Other Notable Features

• No fat: Raisins contain negligible amounts of fat, making them a good choice for low-fat diets 3.
• Low sodium: Raisins are naturally low in sodium, supporting blood pressure control 5.
• Shelf-stable: Their low moisture content makes them an easy, long-lasting snack or ingredient.

Raisins Health Benefits

Raisins do more than provide quick energy—they deliver a variety of health benefits, supported by research. Whether you’re interested in heart health, blood sugar control, or even oral health, raisins have you covered.

Cardiometabolic Health

• Blood Sugar and Insulin Control
  Raisins are a low to moderate glycemic index (GI) food—meaning they don’t spike blood sugar as much as other carb-rich snacks. This applies across populations, including sedentary, athletic, and prediabetic individuals 2.
  • Insulin response is also lower, supporting insulin sensitivity and lower risk of type 2 diabetes 2 4 8.
  • Raisins are lower in glycemic load (GL) and have an insulin-sparing effect, making them suitable for people with diabetes or those watching their blood sugar 4 8.
• Weight Management and Cardiometabolic Syndrome
  NHANES data shows that adults who consume raisins regularly have:
  • Lower body weight and BMI
  • Smaller waist circumference
  • Reduced risk (by 54%) of metabolic syndrome and a 39% lower chance of being overweight or obese
    Raisin consumers also tend to have better overall diet quality 5.

Digestive Health

• Dietary Fiber for Gut Health
  Raisins’ fiber content supports regularity and digestive health 1 3 5.
  • Fiber and certain polysaccharides, such as pectin and fructans, can help maintain bowel health and support beneficial gut bacteria 1.
  • Fiber also helps with satiety, which may contribute to weight control 8.
• Bile Acid Binding
  Raisins, especially when coarsely chopped, can bind bile acids in the digestive tract. This may help reduce cholesterol absorption and support heart health 1.

Antioxidant and Anti-inflammatory Actions

• Rich in Polyphenols and Antioxidants
  Raisins are high in naturally occurring antioxidants, such as polyphenols and flavonoids, which help reduce oxidative stress and inflammation in the body 7 8 9 10.
  • Golden raisins are particularly high in antioxidant capacity 7.
  • Polyphenols in raisins can modulate sugar absorption, affect oxidative biomarkers, and support immune signaling via hormones like leptin and ghrelin 8.
• Anti-inflammatory Effects
  Certain raisin varieties, especially those with seeds (like some Turkish raisins), have significant anti-inflammatory activity in gastric cells. This is linked to the inhibition of pro-inflammatory pathways (e.g., NF-κB) and may help protect against gastric inflammation 10.

Oral Health

• Raisins contain antimicrobial phytochemicals such as oleanolic acid, which can suppress oral pathogens associated with cavities and gum disease 6.
• These compounds may reduce the adherence of Streptococcus mutans, a key bacteria in dental caries, and limit plaque acidification when raisins are consumed without added sugars 6.
• Raisins are a tooth-friendly alternative to other sugary snacks due to their unique mix of phytochemicals, fiber, and iron 6.

Other Health-Related Aspects

• Micronutrient Boost
  Raisin consumers have higher intakes of key shortfall nutrients (fiber, potassium, magnesium, vitamin C, vitamin E) and lower intakes of nutrients to limit (added sugars, saturated fat, sodium) compared to non-consumers 5.
• Safety
  Studies show that raisins have low contamination levels of toxic metals and mycotoxins, making them a safe snack option 9.

Conclusion

Raisins are more than just a sweet treat—they are a nutrient-dense, health-promoting food supported by scientific research. Here’s a recap of the main points:

• Nutrient Powerhouse:

  • High in natural sugars, dietary fiber, and essential minerals like potassium and magnesium
  • Rich in polyphenols and antioxidants with anti-inflammatory properties
  • Low in fat and sodium

• Health Benefits:

  • Support blood sugar and insulin control, suitable for people with diabetes
  • Aid weight management and reduce risk of metabolic syndrome
  • Promote digestive health and support healthy cholesterol levels
  • Deliver antioxidants that combat oxidative stress and inflammation
  • Contribute to oral health with antimicrobial compounds

• Additional Advantages:

  • Boost intakes of key nutrients in the diet
  • Safe, shelf-stable, and versatile

In summary:
Raisins are a convenient, delicious, and evidence-backed snack that can be part of a healthy diet for most people. Enjoy them on their own, in cereal, or in your favorite recipes—your body will thank you!