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Are Raisins Good for You?

Shidonna Raven Garden and Cook Raisins Grapes

Source: Healthine
Feature Photo Source: Unsplash, Leander Neumann

What are raisins?

The shriveled yellow, brown, or purple morsels known as raisins are actually grapes that have been dried in the sun or in a food dehydrator.

Raisins are commonly used:
  • as a salad topping
  • mixed into oatmeal
  • in yogurt
  • in granola or cereal

You also may have eaten them baked into delicious cookies, breads, and muffins. Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals.

Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.

So the next time you’re craving candy or sweets, consider munching on some raisins to satisfy your yearning. Your body will reap the healthy benefits.

The nutrition of raisins

There are several factors to consider about the nutritional benefits of raisins. Read on for a breakdown of what raisins have to offer, both good and bad, to determine if the benefits outweigh any risks.

Sugar and calories

One-half cup of raisins has about 217 caloriesTrusted Source and 47 grams of sugar. For reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand.

For this reason, raisins aren’t exactly a low-calorie, or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.”

High amounts of sugar and calories are pretty typical of dried fruit, which is why keeping an eye on how many raisins you are eating in one sitting is key.

Raisins are often sold in small, single serving boxes, each containing roughly 100 calories. If you have problems with portion control, try purchasing these prepackaged raisins to keep your intake in check.

For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.

2011 studyTrusted Source found that raisins were just as effective as a brand of sports jelly beans in improving performance for athletes engaging in moderate- to high-intensity endurance exercise.

Fiber

One-half cup of raisins will give you 3.3 grams of fiberTrusted Source, or roughly 10 to 24 percent of your daily needs, depending on your age and gender.

Fiber helps aid your digestion by softening and increasing the weight and size of your stool. Bulkier stools are easier to pass and can help prevent constipation.

Fiber also helps keep you full for longer because it slows down the emptying of your stomach. If you’re trying to lose weight, eating fibrous foods may help.

Fiber also plays a role in cholesterol levels. Dietary fiber is known to decrease levels of the “bad” low-density lipoprotein (LDL) type of cholesterol.

Iron

Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7 percent of the recommended daily amountTrusted Source for most adult females, and 16 percent for adult men.

Iron is important for making red blood cells and helping them carry oxygen to the cells of your body. You need to eat enough iron in order to prevent iron-deficiency anemia.

Calcium and boron

Raisins have about 45 milligrams of calcium per 1/2-cup serving. This translates to about 4 percent of your daily needs. Calcium is essential for healthy and strong bones and teeth.

If you’re a postmenopausal woman, raisins are a great snack for you because the calcium helps prevent the development of osteoporosis, a disorder characterized by bone loss that usually occurs as you age.

To add to that, raisins contain a high amount of the trace element boron. Boron works with vitamin D and calcium to keep your bones and joints healthy. It also plays a role in treating osteoporosis.

Antioxidants

Raisins are an exceptional source of naturally occurring chemicals called phytonutrients, such as phenols and polyphenols. These types of nutrients are considered antioxidants.

Antioxidants help remove free radicals from your blood and may prevent damage to your cells and DNA. This can lead to diseases like cancerheart disease, and stroke.

Antimicrobial compounds

2009 studyTrusted Source noted that raisins contain phytochemicals that could promote healthy teeth and gums. Phytochemicals present in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight the bacteria in your mouth that lead to cavities.

In other words, eating raisins in place of sugary snack foods can actually keep your smile healthy.HEALTHLINE NEWSLETTERGet our weekly Men’s Health email

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How to eat raisins

Raisins can be enjoyed right from the box, or they can be thrown into a variety of dishes. From breakfasts to desserts to savory dinners, there are countless possibilities. Here are some ideas on how to incorporate more raisins in your diet:

  • For a healthy take on classic oatmeal raisin cookies, try this flourless version. View the recipe.
  • Raisins add excellent flavor to just about any type of sweet spread. Try making this cinnamon raisin cashew butter if you’re in the mood to try something new. If cashews aren’t your favorite, you can substitute another nut. View the recipe.
  • Spice up chicken salad with raisins and sweet apples. View the recipe.
  • Contrary to popular belief, granola is easy to make at home. Raisins are always an excellent addition to your standard granola recipe. This recipe for cinnamon raisin granola can also be made vegan or gluten-free. View the recipe.
  • Pumpkin, raisin, and flaxseed muffins are full of healthy fiber. View the recipe.
  • It may seem strange to add raisins to your pasta. This pasta dish from the staff at the Mayo Clinic includes spinach, garbanzo beans, and raisins. It’s high in iron, protein, and fiber. View the recipe.

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Make your own raisins

Want to try making your own raisins? It’s simple:

  1. Get some grapes.
  2. Remove the large stems.
  3. Wash them in cool water.
  4. Place them on a tray, and set the tray outside on a dry, sunny day (it works best if the tray has holes or cracks for air circulation).
  5. Rotate the grapes to ensure even sun exposure.

In just two or three days, you’ll have your own raisins.

Next steps

Raisins contain healthy vitamins and minerals. They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fiber. Raisins may help you:

  • relieve constipation
  • prevent anemia
  • build and maintain strong bones
  • protect your teeth
  • lower your risk of cancer and heart disease

Raisins contain enough sugar to give you a burst of energy and are a great addition to a healthful diet for most people. If you’ve got a sweet tooth, consider replacing unhealthy, sugary snacks with raisins.

Of course, like any dried fruit, eating too much can be borderline unhealthy because of their high sugar content and calories. While you shouldn’t be afraid to include raisins in your diet, make sure to keep it to a handful at a time.


Jacquelyn Cafasso
Jacquelyn Cafasso

Jacquelyn has been in a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University. A native of Long Island, NY, she moved to San Francisco after college, and then took a brief hiatus to travel the world. In 2015, Jacquelyn relocated from sunny California to sunnier Gainesville, Florida, where she owns 7 acres and 58 fruit trees. She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira. Connect with her on LinkedIn.

What medicinal benefits can you reap from raisins? Have you considered eating raisins as a quick and health snack? How could your health and diet benefit from eating raisins?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today. All Rights Reserved – Shidonna Raven (c) 2025 – Garden & Cook.

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The Affordability of Organic

Making Organic Food Affordable

Shidonna Raven Garden and Cook

It has been reported that a single person will spend on average about $30 more a month buying organic. How much could one spend a month on one medication? How much more a month could one spend on one dietary supplement? Not all farmers agree that the USDA standards are strict enough. Some farmers argue that the standards have been eroding to compensate for corporate industrial farmers who want to use the organic label. But, we know, as informed consumers who read Shidonna Raven Garden & Cook regularly, that not all ingredients have to be organic just because the label says organic. Some of the ingredients can be non organic. The next time you go to the grocery store read the label of 3 items you buy carefully. What did you learn about the food you buy? Is the label transparent enough about the production of the food you buy?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today. All Rights Reserved – Shidonna Raven (c) 2025 – Garden & Cook.

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The Truth about Desserts

cinnamon oat cookie shidonna raven garden and cook

The truth about desserts is that you may love them. We definitely love them. Any informed organic consumer will be the first to tell you that just because it is organic does not mean it is good and nutritious for you. In other words, an organic apple is probably better for you than a bowl of organic chessy mac. Nonetheless, they are both organic. So, let us break that down for you. The process of growing foods organically is healthier for you than growing food in non organic means. The organic growing process is true or truer to nature and the natural process of growing foods. Food that is not grown organically involves chemicals and several other food production process frowned upon by even the USDA, even with its recent criticisms from true organic growers. Once one has an organic array of foods, then from there it is best to choose those foods best for you.

When considering what to eat and diet, one should have a clear understanding of their over all and holistic health. What is beneficial to one will not be beneficial to another. A person with anemia and a person with diabetes will have totally different diet needs. There are many ways to gain an understanding of one’s overall health and one’s dietary needs. Here are a couple of ways:

  • holistic doctor
  • dietitian
  • nutritionist
  • medical professional / doctor
  • Once one has a clearer picture of their dietary needs, one can make informed and educated decisions on how to best feed their bodies what it needs to perform at its best. Diet is only part of the picture. We believe that overall health and well being involves 3 pillars:
  • Health (many health professionals also include spiritual and emotional well being in this)
  • Physical Fitness – Exercise
  • Diet

Some of you are probably saying to yourselves, “I thought this article was about desserts.” You are so right! It is. So, let us get back to the good part. Our desserts are made with organic ingredients whenever possible. If not organic then natural. We select ingredients that are good for you but not necessarily “healthy” similar to organic foods (like the apple and the chessy mac). If one has to have a dessert, our desserts are an excellent choice. Of course desserts like all other things should be eaten in moderation. If given a choice, an organic salad is probably healthier for you than an organic cookie. Love them as we do, we indulge in a dessert or two. Nonetheless, when we do we make sure that they are as good for us as they can be. Refined and processed foods such as granulated sugar and flour never make it at the top of health lists. Nonetheless, we choose organic sugars and flours. So, we invite you to indulge responsibly by shopping our desserts (cookies, bars and squares).

What foods, or more specifically vitamins and minerals, are an important part of your diet? Why? What are your health needs? Do you have a chronic illness? The bible speaks clearly to us about healing. Chronic illnesses can cause other illnesses because your body is in a state of constant disease. Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Harvesting, Cooking & Eating Swiss Chard

Growing and harvesting Swiss Chard is a tremendous joy. But, eating the fruit of one’s labor must be the best part. Today we clipped some Swiss Chard fresh from the garden and made a lamb and swiss chard warp with it the same day. It does not get fresher than that! We harvested Swiss Chard by clipping a third of its leaves and clipping from the outside. Plants such as lettuces tend to grow from the inside leaving the mature leaves on the outside. Also one should leave leaves on the plant such as these (also herbs) so they can continue to photosynthesize and grow more leaves.

I harvested these leaves which were used in a lamb, salmon and vegetable wrap. We hear that the harvest was delicious. What are the benefits of eating fresh foods? What are the benefits of growing your foods organically? How can you and yours benefit from growing and harvesting your own foods? Share your comments with the community. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Dr Greene’s Organic RX

Dr. Greene's Organic Rx – Intro

Shidonna Raven Garden and Cook
Dr Greene’s Organic RX
Shidonna Raven Garden and Cook

Dr Greene along with many other doctors are increasingly giving Organic foods as a prescription for health. What does your doctor think about Organic foods as apart of your diet and over all health? Would eating more organic foods reduce your need to take medications? What does your doctor think about exercise as apart of your over all health?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today. All Rights Reserved – Shidonna Raven (c) 2025 – Garden & Cook.

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Chefs shop local foods

Organic Cooking with Sustainable Food | Fork by Fork | TakePart TV

Shidonna Raven Garden and Cook
Chefs shop local foods
Source: Take Part TV
Shidonna Raven Garden and Cook

Chefs are so passionate about food. They often demand the best foods for cooking. Many chefs shop locally and often for the freshest and finest quality foods. What do you think of buying locally? Where are the local food markets in your community? Are the foods sold by the farmer? Do you have a local farmers market? Do you ask the farmer questions about food production? You are well informed food consumers.

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today. All Rights Reserved – Shidonna Raven (c) 2025 – Garden & Cook.

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Health Benefits of Tomatoes

Benefits of Tomatoes

Shidonna Raven Garden and Cook
Health Benefits of Tomatoes
Shidonna Raven Garden and Cook

The medicinal benefits of food is truly amazing. Tomatoes are one of my favorite vegetables, fruit depending on who you talk to. It is also the favorite of a lot of our garden enthusiasts. When we began the garden we got so many tomato plants and seeds, I think it is the single plant with the most varieties in our garden. Do you like tomatoes? Write a post and tell us why. Did you know the medicinal benefits of tomatoes? When one looks at all the benefits in one plant, we can see how crucial these plants are to supporting our life and why a healthy diet is so important. Write down everything you eat today. Did you eat life sustaining foods or could you change your diet a little? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Cooking Healthy Fast

Easy Cooking Hacks For Eating Healthy

Shidonna Raven Garden and Cook
Cooking Healthy Fast
Shidonna Raven Garden and Cook

Do you have any healthy quick meals you eat? Do you consider how what you eat can benefit your life style and health? Did you know combining certain foods with your exercise routine can enhance your exercise and the impact of exercise on your over all health and fitness? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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How is the Garden?

Parsely

Harvest Parsley

Parsley has been doing very well, so we cut a few stems to encourage growth. Our Parsley plant is not as full as we would like it and it is recommended to only harvest about a third of your plant so it can continue to photosynthesize through its other leaves and keep growing. We harvested Dill several weeks ago and when we harvested the whole plant the plant had a difficult time regrowing leaves, so we think there is some truth to this. Mom will be adding this herb to her chicken and lamb wrap today. This is a great way to begin to introduce more fresh herbs, vegetables and fruits to your diet.

Chinese Forget Me Not Flower

MiMi’s Plant Moves

Where we are, Norfolk, VA USA, the heat has been sweltering. One day we found MiMi’s plant completely slumped over. She had dropped all of her leaves in dehydration. We immediately gave her a big helping of water. That day was a hot day. We also had to take her out of direct sun light. It was just too much for her. She has bounced back beautifully. So, never give up on your plants! She lost a couple of leaves. We tried pulling but they will have to be cut because the roots are so deep. Deep roots is a good thing. She will soon need a new pot, which we have ready for her. We are so excited to see her bloom. This is a beautiful flower plant and a wonderful addition to our home. She definitely brightens up the place and sends us good plant vibes as plants do. We can not thank MiMi and Mom enough for bringing a little joy around our home. Mom has grown very partial to the plant as well. She watches her carefully and waters her also. Getting involved with the plants is addictive and easy to do. Be careful once you have one before you know it you will have another.

Over the last several weeks we have been learning a lot about health and food. We are glad you have been enjoying it as much as we have. We have a few surprises in the garden we can not wait to share with you. It is a lot of work, but we think it is well worth it. What plants did you think were going to perish on you but survived? Did you know you should clip dead leaves to encourage plant health and beauty? Have you considered growing Parsley as your first kitchen plant? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Why grow your own food?

5 Reasons to GROW Your Own Food NOW! Prepping via Gardening

Shidonna Raven Garden and Cook
Why grow your own food
Shidonna Raven Garden and Cook

Can you think of any reasons why people should grow their own food? When will you start growing your own food. We recommend starting small, like in your kitchen or on your patio. We also recommend starting with one plant and going from there. What plant will you choose to start with? As always you are the best part of what we do. Keep growing.

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.