Get insider information from registered dietitians on whether raisins are friend or foe and how to incorporate them into your diet for maximum nutrition.
Americans love raisins, and it’s easy to see why. According to the USDAWe consume about 1.3 pounds of these tiny raisins per person each year. Raisins are a delicious snack often found in trail mixes or baked goods. But did you know they’re also a nutritional powerhouse with several health benefits? These benefits include improved digestive health, a rich source of antioxidants, and improved heart health, to name a few.
Raisins are often overlooked in favor of fresh fruit, but they’re a convenient, shelf-stable alternative that can be a healthy addition to your diet. Understanding the benefits of raisins and their potential side effects can help you make informed food choices that support your overall health. That’s why we spoke with registered dietitians who explained the health benefits of raisins and revealed the potential downsides of these small but mighty dried fruits.
Nutritional values of raisins
Nutritional value per 1/4 cup (40 gram) serving:
Calories: 120
Fat: 0g (Saturated fat: 0g)
Sodium: 10 mg
Crabs: 32g (Fiber: 2g, Sugar: 26g)
Protein: 1 g
Read on to learn about the positive and negative side effects of eating raisins, then check out Is Oat Milk Good for You? 8 Effects of Consuming It.
The benefits of raisins
They can promote healthy weight gain.
Destini Moody, Registered Dietitian, Mental Health and Diabetes DoctorRegistered Dietitian and Sports Dietitian with Garage Gym Reviewssays: “Dried fruits like raisins are what I always recommend for people trying to gain weight healthily. For those trying to gain muscle mass, eating high-calorie foods like pizza, donuts, and other foods with no nutritional value is only detrimental to your health and body composition.”
Raisins can give you a quick energy boost.
Raisins are full of natural sugars and carbohydrates. An older raisin Study 2011 found that sun-dried raisins can be a cost-effective alternative to sports pre-workouts as a quick source of energy before endurance exercise.
“Raisins are a fast-digesting carbohydrate, making them a great source of quick energy before a workout due to their natural sugars and carbohydrates,” explains Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian with Barbend“They are recommended before or during training when someone needs extra energy or carbohydrates. Raisins are also a shelf-stable snack, meaning they don’t spoil and can be carried in the car or backpack.”
They are a good source of antioxidants.
Studies Studies have shown that raisins are rich in antioxidants, which help fight oxidative stress and reduce inflammation. “Grapes and raisins are a great source of phenolic antioxidants,” Moody says. “Studies show that these compounds help reduce chronic inflammation that causes certain cancers, diabetes, and heart disease. They may also be antimicrobial, meaning they help the body’s immune system fight off infectious diseases.”
They are rich in magnesium.
According to the Harvard TH Chan School of Public HealthRaisins are a great source of magnesium, a mineral that is essential for various bodily functions. “Raisins are rich in magnesium, which helps with muscle function, nerve signaling, and maintaining a healthy immune system,” says Masi.
They are portable and convenient.
Raisins are a convenient, portable snack that requires no refrigeration and has a long shelf life. “Compared to their hydrated counterparts in the form of grapes, raisins are a much more convenient health food if you’re on the go,” Moody notes. “They don’t require refrigeration, you don’t have to worry about crushing them in your lunch box, and they take much longer to expire or spoil.” USDA indicates that raisins can stay fresh for up to six months.
Raisins can regulate blood sugar levels.
Despite their natural sugar content, research reveals that raisins have a moderate glycemic index, or GI, and may help maintain stable blood sugar levels“The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels,” Masi explains. “High GI foods are digested quickly and cause a rapid rise in blood sugar, while low GI foods are digested more slowly, causing a gradual rise in blood sugar. Raisins have a low to moderate GI of around 55. This GI means they cause a slower and more gradual rise in blood sugar levels compared to high GI foods like white bread or sugary snacks.”
They are rich in soluble fiber.
Raisins are a good source of soluble fiber, containing 0.2 grams per 2 tablespoon serving. Soluble fibers is associated with better digestive health and regular bowel movements. Moody says, “Fiber is not only good for your heart, but it’s also good for your gut. Raisins contain tartaric acid, which research suggests it may help balance the gut microbiome and promote smoother digestion.
They can be used as a natural sweetener.
Raisins are an underrated natural sweetener and a much healthier alternative to refined sugars in many snacks and dishes. If you’re looking for healthier alternatives to refined sugars, “try adding raisins to trail mixes, oatmeal, breads, muffins, and salads to add more sweetness to a dish and make the food more enjoyable and satisfying without the refined sugars,” suggests Masi.
Potential Disadvantages
Raisins are high in calories.
Raisins are high in calories (120 calories per Serving size: 1/4 cup), which can lead to weight gain if you eat too many of them. “While raisins are a healthy food, they are still a high-calorie dried fruit,” Moody says. “So if you are watching your weight, you may want to choose raisins as your go-to snack.”
They contain sulfites.
According to a Study 2019Some raisins are treated with sulfites to preserve their color and extend their shelf life. This is potentially dangerous because sulfites can cause adverse reactions in people with food sensitivities.
“Sulfites are a group of sulfur-based compounds commonly used as preservatives in various foods and beverages. They help prevent spoilage, discoloration, and bacterial growth,” Masi points out. “This is especially common in lighter-colored raisins, like golden raisins, where sulfites help maintain their shiny appearance.”
They are high in sugar.
Raisins are 60% sugar. Overconsumption of raisins can cause blood sugar spikes, so eat them in moderation. However, it’s important to note that the sugars in raisins are natural and don’t pose the same health risks as the refined sugar found in ultra-processed foods like candy, baked goods, and soda.
“Fruit contains natural sugar and antioxidants that fight inflammation in the body, so despite popular belief, it’s not a type of sugar to avoid,” Moody says. “However, watch your sugar intake, even if it comes from natural sources in some cases. For example, if you have diabetes, you’ll experience a spike in blood sugar if you eat too many raisins at one time.”
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