Raisins are dried grapes. However, unlike fresh grapes, they’re indeed rich and dense natural causes of energy, vitamins, electrolytes, and minerals. Additionally, they are full of many health benefiting poly phenolics anti-oxidants, soluble fiber, and other photo-nutrients.

Get Nutrition Facts about Raisins

When compared with grapes, raisin calories are very high, reason it is consumed by athletes. Below you can observe beneficial raisins nutrition facts.

Raisin Nutrition Facts: (Values per 100 grams)

Calcium: 78 mg
Iron: 3.3 mg
Phosphorus: 129 mg
Potassium: 575 mg
Riboflavin: 0.08 mg
Niacin: 0.5 mg
Protein: 2.3 gm
Fat: 0.5 gm
Carbohydrates: 71.2 gm
Traces of ascorbic acid
Vitamin A: 50 i.u
Vitamin b complex: 0.15 mg (Thiamine)
Calories: 268
Aside from the nutrition facts about raisins, numerous raisins health benefit could be availed by looking into making it part of your daily diet.

Raisins Health benefits

Raisins, like dried apricots, figs, prunes, are concentrated causes of energy, vitamins, minerals, and anti-oxidants. On comparison to fresh ones; 100 g of dried grapes provide 249 calories, many times more fiber, vitamins, minerals and poly-phenol antioxidants. However, they contain less levels of vitamin C, folate, carotenes, lutein and xanthins compared to fresh grapes.

They’re gluten free and may be consumed by individuals who do not tolerate gluten as a substitute healthy food.

As with grapes, raisins also contain phytochemical compound resveratrol. Resveratrol, a polyphenol anti-oxidant, has anti-inflammatory, anti-cancer, blood cholesterol lowering activities. Studies claim that resveratrol has been discovered to be protective against cancers like melanoma, colon and prostate, heart disease (CHD), degenerative nerve disease, Alzheimer’s and viral/ fungal infections.

Additionally, resveratrol reduces stroke risk by altering the molecular mechanisms within the blood vessels. It will so firstly by reduction of susceptibility of arteries damage through decreased activity of angiotensin (a systemic hormone causing circulation system constriction that will elevate blood pressure level) and secondly, through increased manufacture of the vasodilator substance, nitric oxide supplement (a beneficial compound that triggers relaxation of arteries).

Like in grapes they, particularly those derived from red/purple grapes, are extremely high in anthocyanins, another class of poly phenolic anti-oxidants. Anthologists have been discovered to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activities.

100 g raisins provide 3.7 g or 10% of daily-required amounts of dietary fiber. Studies suggest moderate fiber within the diet help lower body weight, cholesterol levels within the blood, and colon and breast cancer incidence in addition to constipation episodes by decreasing GI transit duration of food. Furthermore, they’re also abundant in flavonoid compounds for example tartaric acid, tannins, catechizes…etc. Together with inulin and fiber, these compounds assisted in the laxative action.
Raisins are dense sources minerals like calcium, iron, manganese, magnesium copper, fluoride, and zinc. Copper and manganese are an important co-factor of antioxidant enzyme, super oxide diastase. 100 g provides 23% daily requirement amounts of iron.

Raisins benefits for Body

Weight gain:

Raisins, like all dry fruits, are extremely good for putting on the weight, as they are filled with fructose and glucose and provide a lot of energy. This really is further boosted because of presence of numerous vitamins, proteins and minerals which facilitate absorption of other nutrients and proteins in your body.


Raisins are good supply of potassium and magnesium (a couple of the most popular constituents of antacids, being basic anyway) both of which work well in reducing acidity. They neutralize the acids and therefore help check acidosis.


Raisins contain significant amount of iron which directly helps treating anaemia. Additionally, it contains many people in vitamin-B complex that are essential for the development of blood. Copper inside them also help formation of red blood cells.

Bone Health:

While calcium, the main constituent of bones, exists in raisins, it’s one of the best causes of Boron, a micro nutrient (a nutrient needed by the body in really small amount when compared with other nutrients) that is very essential for proper bone formation and absorption of calcium

Eye Care:

Raisins contain polyphenolic phytonutrients that have anti oxidant properties that are very good for ocular health, because they protect eyes from damages brought on by free radicals (oxidants), for example macular degeneration, age-related weakening of vision, cataract etc. Additionally, raisins contain excellent amount of vitamin-A, beta carotene and carotenoid, which are essential for any good ocular health.

Dental Care:

Oleanolic Acid, among the phyto chemicals contained in raisins, plays a vital role in protecting teeth against cavities, cavities, brittleness of teeth etc. It effectively prevents development of Streptococcus Mutans and Porphyromonas Gingivitis, a couple of the types of bacteria that are most accountable for cavities along with other dental problems.

Additionally, they are full of heart healthy electrolyte potassium. 100 g provide 749 mg of potassium. Potassium reduces heartbeat, blood pressure by countering sodium and thereby aids in preventing stroke, CHD, and peripheral vascular diseases.

They’re also good supply of some B-complex vitamins for example thiamin, pyridoxine, riboflavin, and pantothenic acid.