Discover expert insights from registered dietitians on the role of raisins in your diet and the best ways to enjoy them for optimal nutrition.
Raisins are a beloved snack in the United States, with Americans consuming about 1.3 pounds per person annually, according to the USDA. It's no wonder—they're not only tasty and convenient but also packed with nutrients. Beyond their sweet flavor, raisins offer numerous health benefits, such as enhancing digestive health, delivering a robust dose of antioxidants, and supporting heart health.
Raisins may not always get the attention they deserve compared to fresh fruits, but they offer a convenient, shelf-stable option that can be a nutritious addition to your diet. By understanding the benefits and potential downsides of raisins, you can make informed choices that contribute to your overall health. We spoke with registered dietitians to uncover the health advantages of raisins and explore the possible drawbacks of these small yet nutrient-rich dried fruits.
Raisin Nutrition Facts
- Serving size: 1/4 cup (40 grams)
- Calories: 120
- Fat: 0g (Saturated fat: 0g)
- Sodium: 10mg
- Carbs: 32g (Fiber: 2g, Sugar: 26g)
- Protein: 1g
Keep reading to discover the pros and cons of eating raisins, and don't miss out on our article, Is Oat Milk Good For You? 8 Effects of Drinking It.
They can support healthy weight gain.
Destini Moody, RDN, CSSD, LD, a registered dietitian and sports nutrition expert with Garage Gym Reviews, explains, "I always recommend dried fruits like raisins to those looking to gain weight in a healthy way. Consuming high-calorie foods such as pizza, donuts, and other nutritionally empty options can negatively impact your health and body composition, especially when trying to build muscle mass."
Raisins offer a quick and natural energy boost.
Raisins are rich in natural sugars and carbohydrates. A 2011 study found that sun-dried raisins can serve as a cost-effective alternative to traditional sports pre-workout snacks, providing a quick energy boost before endurance exercise.
"Raisins are a fast-digesting carbohydrate, making them an excellent pre-workout option for a quick energy boost due to their natural sugars and carbs," says Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend. "They’re ideal as a pre- or intra-workout snack when extra energy or carbs are needed. Plus, raisins are shelf-stable, so they can easily be stored in your car or backpack without spoiling."
Raisins are also a good source of antioxidants.
Research indicates that raisins are packed with antioxidants, which play a crucial role in combating oxidative stress and reducing inflammation. "Grapes and raisins are excellent sources of phenolic antioxidants," says Moody. "These compounds have been shown to help lower chronic inflammation, a key factor in the development of certain cancers, diabetes, and heart disease. Additionally, they may possess antimicrobial properties, aiding the immune system in fighting off infectious diseases."
They are rich in magnesium.
The Harvard T.H. Chan School of Public Health highlights that raisins are an excellent source of magnesium, an essential mineral for numerous bodily functions. "Raisins are packed with magnesium, which supports muscle function, nerve signaling, and helps maintain a healthy immune system," explains Masi.
They are portable and convenient.
Raisins offer a convenient, portable snack option that doesn't require refrigeration and has a long shelf life. "Compared to fresh grapes, raisins are a much more practical health food for those on the go," Moody points out. "They don't need to be refrigerated, won't get crushed in your lunch box, and have a much longer shelf life. According to the USDA, raisins can stay fresh for up to six months."
Raisins can regulate blood sugar.
Despite their natural sugar content, research shows that raisins have a moderate glycemic index (GI) and can help maintain stable blood sugar levels. "The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels," explains Masi. "Foods with a high GI are digested rapidly, leading to a quick spike in blood sugar, while low-GI foods are digested more slowly, causing a gradual rise in blood sugar. With a GI of around 55, raisins fall into the low to moderate range, meaning they cause a slower, more gradual increase in blood sugar compared to high-GI foods like white bread or sugary snacks."
They are high in soluble fiber.
Raisins are a solid source of soluble fiber, offering 0.2 grams per 2-tablespoon serving. Soluble fiber is linked to improved digestive health and more regular bowel movements. "Fiber benefits not just your heart but also your gut," says Moody. "Raisins contain tartaric acid, which research suggests can help balance the gut microbiome and promote smoother digestion."
They can be used as a natural sweetener.
Raisins are an often-overlooked natural sweetener and a much healthier alternative to refined sugars in various snacks and dishes. If you're seeking healthier options, "Consider adding raisins to trail mix, oatmeal, bread, muffins, and salads for a touch of sweetness," Masi suggests. "This can enhance the flavor of your food and make it more enjoyable and satisfying without the need for refined sugars."
Potential Drawbacks
Raisins are calorie dense.
Raisins are calorie-dense, with 120 calories per 1/4 cup serving, which can contribute to weight gain if consumed in excess. "While raisins are a healthy option, they are still a calorie-rich dried fruit," Moody explains. "If you're mindful of your weight, you might prefer choosing grapes as your snack instead."
They contain sulfites.
A 2019 study found that some raisins are treated with sulfites to preserve their color and extend shelf life, which can be harmful for individuals with food sensitivities.
"Sulfites are sulfur-based compounds often used as preservatives in a variety of foods and beverages," Masi explains. "They prevent spoilage, discoloration, and bacterial growth. This practice is especially common in lighter-colored raisins, like golden raisins, where sulfites are used to maintain their vibrant appearance."
They are high in sugar.
Raisins are about 60% sugar, so consuming them in excess can lead to blood sugar spikes. It's best to enjoy them in moderation. However, it's important to remember that the sugars in raisins are natural and don't pose the same health risks as refined sugars found in ultra-processed foods like candy, pastries, and soda.
"Fruits contain natural sugars and antioxidants that help combat inflammation in the body, so it's not a type of sugar to avoid," Moody explains. "That said, you should still be mindful of your sugar intake, even from natural sources, particularly if you have diabetes, as eating too many raisins at once can cause a spike in blood sugar levels."