What are raisins?

Raisins are dried grapes. They come in different colours, ranging from golden yellow to dark brown-black, and they can be used in both sweet and savoury dishes.


Nutritional benefits of raisins

Despite being a dried fruit, raisins are high in sugar and calories, so should be eaten in moderation. It is also recommended that children only eat dried fruit, including raisins, with other foods as they're quite sticky and can stick to their teeth, potentially causing tooth decay.

1 tbsp (approx. 15g) serving of raisins:

  • 38 calories
  • Negligible protein
  • Negligible fat
  • 9g carbohydrates
  • 133mg potassium
  • 8mg calcium

What are the top 5 health benefits of raisins?

1. They may help reduce the risk of heart disease

Despite their sugar content, raisins are also rich in fibre, potassium and antioxidants which research has shown may help reduce the risk of heart disease and helps to decrease blood pressure.

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2. They may help in the management of diabetes

The same ingredients may also help in the management of diabetes as they have been associated with increased satiety and a decrease in overall food consumption.

3. They help support a healthy digestive system

Fibre is important for our digestive health, and most of us do not get enough in our daily diet. Raisins may help increase the total amount of daily fibre when consumed as part of balanced diet.

4. They may help support adult oral health

Despite their stickiness, raisins appear to contain certain properties that help to maintain a healthy oral pH balance, and some antioxidants that help inhibit a bacteria that is known to cause dental cavities.

5. Raisins may help with satiety

Research has demonstrated that children who eat raisins as an after-school snack, compared to crisps or chocolate, had a lower overall consumption of food in their day, and lowered appetite.

Healthy raisin recipes

Chickpea patties with carrot & raisin salad
Carrots with pine nuts, raisins & parsley
Spaghetti with walnuts, raisins & parsley
Classic coleslaw
Fruit & nut breakfast bowl

This article was published on 1 September 2022.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.


All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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