Raisins Nutritional Value

Raisins Nutritional Value

Raisins are packed with several essential nutrients. Here are some of the key nutritional elements found in raisins:


Raisins are primarily composed of carbohydrates, predominantly in the form of natural sugars, such as glucose and fructose. Carbohydrates provide energy to the body.

Dietary Fiber:

Raisins are a good source of dietary fiber, which is important for digestive health and maintaining regular bowel movements. Fiber also helps promote a feeling of fullness and can aid in weight management.


Raisins contain various vitamins, although the specific amounts may vary depending on the variety. They are notably rich in certain B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and vitamin B6. These vitamins are involved in energy metabolism and support the proper functioning of the nervous system.


Raisins contain several minerals, including potassium, calcium, magnesium, iron, and phosphorus. Potassium is important for maintaining proper heart and muscle function, while calcium and phosphorus contribute to bone health. Iron is essential for the production of red blood cells and oxygen transport in the body.


Raisins are a source of antioxidants, including phenolic compounds like flavonoids and polyphenols. These antioxidants help protect cells from damage caused by harmful free radicals and oxidative stress.

Calories and Fat:

Raisins are relatively calorie-dense due to their natural sugar content. They are low in fat and contain no cholesterol.

It’s worth noting that the specific nutrient composition of raisins may vary slightly depending on factors such as variety, growing conditions, and processing methods. Nonetheless, raisins are generally considered a nutritious and healthy food choice, providing a range of vitamins, minerals, and beneficial plant compounds.

Water15.43 grams
energy299 kcal
protein3.07 grams
fat0.46 grams
carbohydrates79.18 grams
fiber3.7 grams
Sugar59.19 grams
calcium50 mg
Iron1.88 mg
magnesium32 mg
phosphorus101 mg
potassium749 mg
sodium11 mg
Zinc0.22 mg
copper0.318 mg
Selenium0.6 µg
vitamin C2.3 mg
thiamine0.106 mg
riboflavin0.125 mg
niacin0.766 mg
Vitamin-B60.174 mg
folate5 µg
Collin11.1 mg
Vitamin-E0.12 mg
Vitamin K3.5 µg
Fatty Acid Total Saturated0.058 grams
Fatty Acid Total Monounsaturated0.051 grams
Fatty Acid Total Polyunsaturated0.037 grams

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