Raisins
| Nutrient |
Amount per 100 g |
|---|---|
| Calories |
299 kcal |
| Carbohydrates |
79 g |
| Sugars |
59 g |
| Protein |
3.1 g |
| Total Fat |
0.5 g |
| Calcium |
50 mg |
| Iron |
1.9 mg |
| Magnesium |
32 mg |
| Sodium |
11 mg |
| Vitamin C |
2.3 mg |
| Vitamin K |
3.5 µg |
- Key benefits:
- Excellent natural source of quick energy
- Rich in antioxidants and iron
- Supports digestion due to dietary fiber
- Helps maintain healthy blood pressure (high potassium, low sodium)
- Raisins are one of the most popular and versatile dried fruits, used in many ways around the world.
Culinary Uses
- Snacking – Eaten directly as a healthy, natural sweet snack.
- Baking – Added to bread, cakes, muffins, and cookies for sweetness and texture.
- Breakfast foods – Mixed with cereals, granola, oatmeal, or yogurt.
- Cooking – Used in rice dishes (like pilaf), couscous, salads, and stews for a touch of sweetness.
- Desserts & confectionery – Added to puddings, chocolates, or energy bars.
Health & Nutritional Uses
- Natural energy booster – High in carbohydrates and natural sugars for quick energy.
- Digestive health – Dietary fiber helps promote regular digestion.
- Rich in antioxidants – Helps protect cells from damage.
- Heart health – Potassium supports healthy blood pressure.
- Iron source – Contributes to preventing anemia.
