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Raisins, or kishmish, as they are known in Hindi, were discovered by in 2000 BC. Today, they are one of the most common ingredients and snacks consumed raw or in delicious dishes such as cakes, biryanis, and kheer. But as more and more people move towards a healthier lifestyle, raisins have acquired a bad reputation due to its high sugar and calorie content. But are raisins really bad for you? Should you have them daily? How many raisins should you consume daily? These are some of the questions we’ll try to answer as we reveal interesting raisins nutrition facts.
Before we explore raisins nutrition facts, let us look at how raisins are prepared and its brief history.
The word “Raisins” is derived from the Latin word “Racemose,” which means a cluster of grapes. Organic raisins come in different sizes and shapes and are made by drying grapes in a food dehydrator or the sun. They are usually yellow, brown, or purple in colour. Some of the common ways raisin are consumed include:
Raisins are natural sweeteners, but also beneficial to our health when consumed in moderation. Despite their small size, they provide a punch of energy, fibre, vitamins, and minerals. Other interesting raisins nutrition facts is that they promote digestion, increase iron levels, and maintain bone health. They can be an excellent replacement for candy or sweets or to satisfy your sweet tooth.
As mentioned before, organic raisins come in different sizes, colours, shapes, and flavours since they are prepared from drying different varieties of grapes like Thompson seedless, Flame seedless, sultana, Muscat, and black Corinth. Some of the most common types of raisins include:
Regardless of the varieties, raisins nutrition facts are usually the same, with 100 grams raisins providing almost 300 calories.
In the below raisins nutrition facts, you’ll get a glimpse of the goodness of these bite-sized fruits.
|Serving Size||100 g|
|Amount Per Serving||296|
|% Daily Value *|
|Total Fat 0.5g||1 %|
|Saturated Fat 0.2 g||1 %|
|Monounsaturated fatty acids 0.022 g|
|Polyunsaturated fatty acids 0.159 g|
|Sodium 28mg||1 %|
|Total Carbohydrate 78 g||28 %|
|Dietary Fibre 6.8 g||24 %|
|Protein 2.5 g||5 %|
|Calcium 28.00 mg||2 %|
|Iron 2.59 mg||14 %|
|Potassium 825 mg||18 %|
|Folate 3.00 mcg|
|Folic acid 0.00 mcg|
|Niacin 1.114 mg||7 %|
|Pantothenic acid 0.045 mg||1 %|
|Riboflavin 0.182 mg||14 %|
|Thiamin 0.112 mg||9 %|
|Vitamin A 0.00 IU||0 %|
|Vitamin A, RAE 0.00 mcg|
|Vitamin B6 0.188 mg||14 %|
|Vitamin C 5.4 mg||6 %|
|Calcium, Ca 28.00 mg||2 %|
|Copper, Cu 0.302 mg||34 %|
|Iron, Fe 2.59 mg||14 %|
|Magnesium, Mg 30.00 mg||8 %|
|Manganese, Mn 0.267 mg||12 %|
|Phosphorus, P 75.00 mg||11 %|
|Potassium, K 825.00 mg||18 %|
|Selenium, Se 0.6 mcg||1 %|
|Sodium, Na 28.00 mg||1 %|
|Zinc, Zn 0.18 mg||2 %|
|* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Source: Nutrition Value
The high level of calories in raisins shouldn’t overshadow its other nutritional benefits. Endurance athletes are advised to consume organic raisins since they are a great alternative for sports chews and gels. According to a 2011 study, raisins were found to be just as effective as sports jellybeans and had a positive impact on athletes’ performances . Below are the other benefits of having raisins.
As seen in the above raisins nutrition facts, raisins are a rich source of iron, and therefore, helps in treating anemia. When consumed daily, it can provide you the daily recommended dose of iron.
When you replace candies with raisins, you can control and even lose weight. Since these dried grapes are rich in fiber, they help you feel full for a longer duration of time, helping you control binge eating. The sweetness of raisins satiates your sweet tooth while the fiber keeps you feeling full.
One of the lesser known raisins nutrition facts is that it can strengthen bones and prevent bones and joint-related ailments. This tiny little dried fruit is an excellent source of calcium, which strengthens bones. Therefore, having raisins every day in moderation can boost bone density and lower the risk of arthritis and gout.
Following up on our previous point on raisins’ nutrition facts and its fiber content, raisins are known to improve digestion and have a laxative effect on the stomach. A moderate intake of raisins can help alleviate constipation, promote smooth and regular bowel movement, and flush out toxins and waste from the body.
Raisins are rich in antioxidants that help your body in more than one way. The polyphenolic phytonutrient content helps in fighting the free radicals that are harmful and cause degeneration of the eye muscles. Thus, consuming raisins every day can improve the vision and overall health of the eyes.
Interestingly, having these little sweeteners every day can keep your smile healthy. That’s because the antioxidants in raisins also promote healthy teeth and gums, according to a study published in 2009 . The phytochemicals, including oleanolic acid, linoleic acid, and linolenic acid, fight the bacteria that result in the tooth cavity.
One of the most common raisins nutrition facts is that it is rich in potassium and magnesium, which helps in flushing out toxins from the body. Both potassium and magnesium balance the pH levels in the body, thereby lowering the toxicity of the blood and removing harmful gases that can potentially cause several internal problems.
To live a healthy lifestyle, one needs to incorporate raisins in their everyday diet. That is because raisins are packed with several minerals and vitamins that boost the immune system and helps the body fight off infections. The anti-inflammatory and the antibacterial properties of the dried fruit can ward off infections, and the subsequent fever, among many other types of illnesses.
So there you go, folks. That was our take on all things raisins. Needless to say, going for the organic variety will help you achieve your goals of wellbeing and fitness in a better way, as they are devoid of impurities and chemicals.
Try 24 Mantra Organic’s Kismis and savour the taste of organic goodness.
Four Guiding Principles of Organic Farming