Are raisins good for you? Raisins are high in sugar and calories, but they contain good nutrients such as fiber, antioxidants, iron, etc. Some of the nutrient health benefits of one-half cup of raisins are the following:
- 236 calories
- 47 grams of sugar
- 3 grams of fiber
- 3 milligrams of Iron
- 45 milligrams of calcium
A good example that raisins contain a lot of sugar is one can of soda is equivalent to 33 grams of sugar vs 47 grams of sugar in raisins. Raisins are not considered a low calorie or low sugar snack. Although it is small in nature from a visual perspective it is mighty when it comes to calorie content.
Are raisins good for you? iStock-photo credit: Irina Kvasnikova
Iron
The iron that is in raisins is 7% of the daily recommended amount for women. And 16% of the daily recommended amount for men. Iron is important for carrying red blood cells and helps to push oxygen throughout the cells of the body.
Calcium
Raisins contain 45 milligrams of calcium per ½ cup of serving. And calcium is important for healthy strong bones and teeth. If you are going through menopause or in the post menopause phase eating raisins can help with osteoporosis because of the calcium effect.
Some of the benefits of the vitamins and minerals from raisins are helping to relieve constipation, prevent anemia and maintain the health of your teeth, etc.
Because its raisins have a high amount of sugar it wouldn’t be a bad snack to eat before you work out because it would give you a good spike of energy.
Antioxidants
Some of the nutrients in raisins that provide a suitable number of antioxidants are phytonutrients such as phenols and polyphenols. The power of antioxidants is that it helps to remove free radicals from the body. And the result of that is it can help reduce the risk of chronic health diseases.
The Bottom Line is that eating too many raisins may not be the best thing because it is high in sugar in calories. But it does have good healthy nutrients that your body needs such as iron, fiber, calcium, etc.
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References
- Rietschier HL, Henagan TM, Earnest CP, Baker BL, Cortez CC, Stewart LK. Sun-dried raisins are a cost-effective alternative to Sports Jelly Beans in prolonged cycling. J Strength Cond Res. 2011 Nov;25(11):3150-6. doi: 10.1519/JSC.0b013e31820f5089. PMID: 21881533; PMCID: PMC7081390.
- OASH- https://odphp.health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
