Raisins score a very good 82/100, primarily due to their rich micronutrient profile and high fiber content, making them a nutritious dried fruit option.
Raisins are a minimally processed (NOVA 1) whole food, offering a concentrated source of nutrients.
A 100g serving provides 6.9g of fiber, contributing significantly to daily intake.
They are an excellent source of iron, supplying 59% of the Daily Value per 100g.
With 332% of the Daily Value for Vitamin A, raisins offer a substantial amount of this key nutrient.
Be mindful of the 516mg of sodium per 100g, which is higher than many other dried fruits.
Scores +13 points above the nut seed category average (69/100 across 30 foods).
Fiber
6.9g
25% of Daily Value
Protein
8.82g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
516mg
22% of Daily Value
+
What it brings to the table
Fiber (6.9g)+8
Protein (8.8g)+4
Micronutrients (Calcium, Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Folate, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Sodium (516mg)-2
Why it scores 82
Raisins achieve a strong FoodScore of 82/100, placing them in the 'Very good' category. This high score is largely driven by several significant bonuses. Their substantial fiber content, at 6.9g per 100g, earns a notable +8 points, supporting digestive health and satiety. The impressive array of micronutrients, including 23% DV for calcium, 59% DV for iron, 22% DV for magnesium, and an exceptional 332% DV for Vitamin A, collectively contribute a significant +12 points. Additionally, the 8.8g of protein per 100g adds another +4 points. As a minimally processed food (NOVA class 1), raisins receive a substantial +10 points for being a whole food. The primary deduction comes from their sodium content, with 516mg per 100g resulting in a -2 point penalty. If the sodium content were lower, raisins would score even higher, but overall, their nutrient density and unprocessed nature make them a highly rated food.
Health benefits
What the nutrients in raisins actually do for you, grounded in established dietary science.
Supports Bone Health
Raisins contribute to bone health through their notable content of essential minerals. A 100g serving provides 297mg of calcium, which is 23% of the Daily Value, and 92mg of magnesium, or 22% of the Daily Value. Both calcium and magnesium are crucial for bone formation and maintenance, helping to ensure bone density and strength. While raisins are not a primary dairy source, their contribution to these minerals can be a valuable part of a varied diet aimed at supporting skeletal integrity, especially for those who may not consume enough dairy products.
Aids in Red Blood Cell Formation
Raisins are an excellent source of iron, a mineral vital for red blood cell formation and oxygen transport throughout the body. A 100g serving delivers 10.7mg of iron, which is a substantial 59% of the Daily Value. This makes them a particularly beneficial food for individuals at risk of iron deficiency, such as menstruating women or those following vegetarian and vegan diets. Consuming iron-rich foods like raisins can help prevent fatigue and other symptoms associated with low iron levels, supporting overall energy and vitality.
Promotes Digestive Health
The high fiber content in raisins is beneficial for digestive health. With 6.9g of fiber per 100g, raisins contribute significantly to the recommended daily fiber intake. This fiber, primarily insoluble, helps to add bulk to stool and promote regular bowel movements, which can prevent constipation. Adequate fiber intake is also associated with a healthy gut microbiome, as it serves as a prebiotic for beneficial gut bacteria. Incorporating raisins into your diet can be a simple way to boost your fiber intake and support a well-functioning digestive system.
Supports Vision and Immune Function
Raisins are exceptionally rich in Vitamin A, a nutrient critical for vision and immune function. A 100g serving provides an impressive 332% of the Daily Value for Vitamin A. This vitamin is essential for maintaining healthy eyesight, particularly in low light, and plays a key role in the development and function of various immune cells. Including foods high in Vitamin A like raisins can help support your body's natural defenses and maintain good vision, making them a valuable addition to a nutrient-dense diet.
Raisins score a very good 82/100, primarily due to their rich micronutrient profile and high fiber content, making them a nutritious dried fruit option.
How to eat it
Raisins are a versatile dried fruit, commonly enjoyed as a snack or incorporated into both sweet and savory dishes in the US diet. They offer a concentrated burst of sweetness and nutrients. A typical serving size is often around a quarter cup, but their calorie density means mindful portioning is key. They pair well with nuts, seeds, and whole grains for a balanced intake.
Add raisins to oatmeal or yogurt for natural sweetness and an extra boost of fiber and micronutrients.
Incorporate them into trail mixes with unsalted nuts and seeds for a convenient and energy-rich snack.
Use raisins in baked goods like muffins or bread, but be aware of added sugars in other ingredients.
Sprinkle raisins over salads or roasted vegetables to add a sweet counterpoint and textural variety.
Things to keep in mind
While generally safe for most people in typical serving sizes, the high sugar content in raisins means they should be consumed in moderation, especially for individuals managing blood sugar levels. Their concentrated nature also means they are calorie-dense, so portion control is important for weight management. Some individuals may experience mild gastrointestinal discomfort if consuming very large amounts due to the fiber content, particularly if not accustomed to a high-fiber diet. There are no widely documented common allergies or significant drug interactions associated with raisins.
Yes, raisins are considered a healthy food, scoring a 'Very good' 82/100 on FoodScore. They are rich in fiber, iron, calcium, magnesium, and Vitamin A. However, their high natural sugar content and moderate sodium mean they are best enjoyed in mindful portions as part of a balanced diet.
Are raisins good for weight loss?
Raisins can be part of a weight loss diet, but moderation is key due to their calorie density. While they offer fiber and nutrients that can promote satiety, their high sugar content means overconsumption can contribute to excess calorie intake. Pairing them with protein or healthy fats can help manage hunger.
Are raisins ultra-processed?
No, raisins are not ultra-processed. They are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. They are simply dried grapes, with no added sugars, fats, or artificial ingredients, making them a whole food option.
How should I store raisins?
Raisins should be stored in an airtight container in a cool, dark place, such as a pantry. This helps prevent them from drying out further or becoming too sticky. Properly stored, they can maintain their quality for several months.
What can I use as a substitute for raisins?
If you need a substitute for raisins, other dried fruits like dried cranberries, chopped dates, or dried cherries can work, though their nutrient profiles and sweetness levels may differ. For a lower-sugar option, fresh berries or apple pieces can be used in some recipes.
Are raisins good for heart health?
Raisins can contribute to heart health due to their fiber and potassium content. Fiber helps manage cholesterol levels, and potassium is important for blood pressure regulation. However, their moderate sodium content should be noted, and overall dietary patterns are most important for cardiovascular well-being.
Do raisins have a lot of sugar?
Yes, raisins are naturally high in sugar because the drying process concentrates the sugars from the grapes. While this is natural sugar and not added sugar, it contributes to their calorie density. Individuals managing blood sugar should consume them in controlled portions.