Raisins are high in copper and a source of fiber. They are also high in potassium, which contributes to the maintenance of normal blood pressure (1,2,3). Scientific studies have also seen an association between eating raisins and lower blood pressure (4). Not only that, raisins are a low-to-moderate-glycemic-index food (an indication of their effect on blood sugar level), which may help in the prevention of type 2 diabetes (5).
|
Nutrient |
Units |
Value per 100 g |
Value per 28 g, 1 oz (1 handful) |
|
Proximates |
|||
|
Water |
g |
15.46 |
4.38 |
|
Energy |
kcal |
299 |
85 |
|
Energy |
kJ |
1250 |
354 |
|
Protein |
g |
3.30 |
0.94 |
|
Total lipid (fat) |
g |
0.25 |
0.07 |
|
Ash |
g |
1.68 |
0.48 |
|
Carbohydrate, by difference |
g |
79.32 |
22.49 |
|
Fiber, total dietary |
g |
4.5 |
1.3 |
|
Sugars, total |
g |
65.18 |
18.48 |
|
Sucrose |
g |
0 |
0 |
|
Glucose (dextrose) |
g |
30.51 |
8.65 |
|
Fructose |
g |
34.67 |
9.83 |
|
Lactose |
g |
0.00 |
0.00 |
|
Maltose |
g |
0.00 |
0.00 |
|
Galactose |
g |
0.00 |
0.00 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
62 |
18 |
|
Iron, Fe |
mg |
1.79 |
0.51 |
|
Magnesium, Mg |
mg |
36 |
10 |
|
Phosphorus, P |
mg |
98 |
28 |
|
Potassium, K |
mg |
744 |
217 |
|
Sodium, Na |
mg |
26 |
7 |
|
Zinc, Zn |
mg |
0.36 |
0.10 |
|
Copper, Cu |
mg |
0.272 |
0.077 |
|
Manganese, Mn |
mg |
0.281 |
0.080 |
|
Selenium, Se |
µg |
0.6 |
0.2 |
|
Fluoride, F |
µg |
233.9 |
66.3 |
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.Anderson JW et al. Raisins compared with other snack effects on glycemia and blood pressure: a randomized, controlled trial. Postgrad Med. 2014 Jan;126(1):37-43.
5.Anderson JW et al. Raisin consumption by humans: effects on glycemia and insulinemia and cardiovascular risk factors. J Food Sci. 2013 Jun;78 Suppl 1:A11-7.
