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  • Writer's pictureAtul Bothe

Uncover the Sweet and Nutritious Benefits of Raisins

Updated: Apr 3, 2023


Raisins, Sultanas, and Currants  for Health and Wellness

Raisins, also known as Kishmish, are small dried grapes that have been enjoyed for their sweet and chewy texture for centuries. Despite their small size, raisins pack a powerful punch when it comes to health benefits.


Here are just a few of the reasons why you should consider adding raisins to your diet.


  1. Rich in antioxidants: Raisins are a rich source of antioxidants, which help to protect your cells from damage caused by free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as heart disease and cancer.

  2. Good for digestion: Raisins are high in fiber, which is important for digestive health. Fiber helps to keep your digestive system moving smoothly, reducing the risk of constipation and other digestive problems.

  3. May help regulate blood sugar: Raisins have a low glycemic index, which means they can help regulate blood sugar levels. This can be especially beneficial for people with diabetes or other conditions that affect blood sugar levels.

  4. Good for heart health: Raisins are a good source of potassium, which is important for heart health. Potassium helps to regulate blood pressure, reducing the risk of heart disease and stroke.

  5. Weight management: Raisins are a low-calorie, high-fiber snack that can help with weight management. By snacking on raisins instead of high-calorie, high-fat snacks, you can help to keep your calorie intake in check.

While raisins are generally considered safe for most people, there are some groups who may want to avoid them. For example, people who are allergic to grapes may experience symptoms such as hives or itching after eating raisins. Additionally, people with gout may want to limit their intake of raisins, as they are high in purines.


Nutrients value of Raisins (100g) Reference USDA


Water 15.46 g

Energy 299 kcal

Protein 3.3 g

Total lipid (fat) 0.25 g

Carbohydrate, by difference 79.32 g

Fiber, total dietary 4.5 g

Sugars, total including NLEA 65.18 g

Calcium, Ca 62 mg

Iron, Fe 1.79 mg

Magnesium, Mg 36 mg

Phosphorus, P 98 mg

Potassium, K 744 mg

Sodium, Na 26 mg

Zinc, Zn 0.36 mg

Copper, Cu 0.272 mg

Selenium, Se 0.6 µg

Vitamin C, total ascorbic acid 2.3 mg

Thiamin 0.106 mg

Riboflavin 0.125 mg

Niacin 0.766 mg

Vitamin B-6 0.174 mg

Choline, total 11.1 mg

Vitamin E (alpha-tocopherol) 0.12 mg

Vitamin K (phylloquinone) 3.5 µg

Fatty acids, total saturated 0.094 g

Fatty acids, total monounsaturated 0.024 g

Fatty acids, total polyunsaturated 0.053 g


In conclusion, raisins are a tasty and nutritious snack that can provide a range of health benefits. Whether you are looking to improve your digestive health, regulate your blood sugar levels, or support your heart health, raisins are a great choice. Just be sure to talk to your doctor if you have any concerns about adding raisins to your diet.


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