Top 7 Raisins Nutrition Facts and Health Benefits


Who says being healthy has to be monotonous? Mother Nature provides us with a plethora of delicious, wholesome, and nutritious superfoods that we may enjoy at any time of day or night, and without feeling guilty about it. Another superfood that falls into this category is raisins (also known as kishmish), which contain an incredible amount of nutrients. Raisins are often considered to be highly healthy, which explains the fuss made over the nutritional information of nuts in many research. A nut is a dried fruit that contains both seeds and fruit.

In their most basic form, raisins are dried grapes that are rich in a variety of nutrients, including vitamins and minerals, antioxidants, phytonutrients, polyphenols, and a variety of other dietary fibers.

Check out the Top 7 Raisins Nutrition Facts and Health Benefits for yourself.

A Beneficial Dietary Supplement

Raisins are packed with a variety of nutrients that the body needs daily, and as such, they are an excellent example of a dietary supplement that naturally aids the body in its functions and processes. We need to look at entire foods and how they contribute to and sustain our health, rather than isolated supplements, which may have harmful side effects and frequently do not provide the proper nutritional balance that we need.


These foods have no wheat or gluten protein, and thus they may be safely eaten as an alternative nutritious diet by individuals who are gluten intolerant. Raisins have high concentrations of minerals such as calcium, iron, manganese, magnesium copper fluoride zinc, and potassium. Copper and manganese are important cofactors for the antioxidant enzyme superoxide dismutase, which protects cells from free radical damage. In terms of iron content, 100 g offers 23 percent of the daily need.

It is Used to Treat Anaemia

The high iron content of raisins makes them beneficial in the treatment of anaemia since they provide you with the daily required intake of the mineral. In addition, raisins are high in vitamin C. Consuming raisins in moderation as part of your regular diet may help you avoid iron deficiency anaemia.

It Aids in The Reduction of Body Fat

These dried grapes are very low in calories and naturally sweet, making them a great snack. They are also high in fibre, which allows the body to feel satisfied for a longer period after consuming a modest amount. In addition to satisfying your taste senses, the raisins’ sweetness also helps you feel fuller for longer, which aids in weight reduction.

Improved Visual Acuity

Raisins have a high concentration of antioxidants, which benefit our bodies in a variety of ways. In addition to helping to eliminate free radicals that may impair vision and promote degeneration of the eye muscles, polyphenolic phytonutrients also have anti-inflammatory properties. As a result, the vision and general health of the eyesight are improved.


Raisins are an excellent source of iron. One-half cup of raisins has 1.3 milligrams of iron, which is a little amount. That amounts to about 7% of the daily recommended intake. The majority of adult females (70 percent) and 16 percent of adult males (70 percent) trust Trusted Source. Iron is required for the production of red blood cells as well as their function in transporting oxygen to the cells of the body. To avoid iron deficiency anaemia, you must consume enough amounts of iron.


As a natural source of phytonutrients, such as phenols and polyphenols, raisins are an excellent supply of these naturally occurring compounds. Antioxidants are nutrients that include these kinds of compounds. Antioxidants aid in the removal of free radicals from the bloodstream and may assist to avoid damage to cells and DNA. Cancer, heart disease, and stroke are just a few of the illnesses that may result from this.

The Bottom Line

Almost every dried fruit has its own set of health advantages, and raisins are no exception; they are jam-packed with many nutrients that are essential for maintaining excellent health. Raisins are dried grapes that are a rich source of vitamins and vital minerals, especially iron. Raisins from India are one of the most popular snacks and have a plethora of nutritional advantages! In addition to treating cancer, lowering blood pressure and sugar, and promoting heart health, raisins have many other health benefits. They can immediately improve the taste and nutritional value of a meal.


Author Bio

Kishan Sarvaiya is working as a Digital Marketer and Content Writer for United Inc Agri which is one of the recognized Raisins exporters and exporting Raisins from India. He has expertise in content writing and he has been doing it since 2014.