Raisins, seeded
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
489
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 518 (100%) |
| Protein | 17 (3.4%) |
| Fat | 8.0 (1.6%) |
| Total | 489 (100%) |
Serving: 1 cup, packed [165g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 130 (78.5%) |
| Water | 27 (16.6%) |
| Protein | 4.2 (2.5%) |
| Ash | 3.1 (1.9%) |
| Fat | 0.9 (0.5%) |
| Total | 165 (100%) |
Serving: 1 cup, packed [165g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that protect cells from damage and may reduce risk of chronic diseases
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Rich in vitamins and minerals like potassium, copper and manganese which support overall health
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Provide a natural source of energy through natural sugars while being low in calories
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May help control blood sugar levels due to fiber and antioxidant content
Risks
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High in natural sugars which can contribute to weight gain if consumed in large quantities
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May cause digestive issues like constipation in some people due to their high fiber content
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Contains sulfites which can trigger asthma attacks and headaches in sulfite-sensitive individuals
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Seeds may cause choking if consumed by young children
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When consumed in excess, the natural sugars in raisins can contribute to tooth decay
Additional Information
Raisins, seeded, are dried grapes that have had their seeds removed. They are a popular and convenient snack that can be enjoyed on their own or incorporated into various dishes. Packed with essential nutrients, raisins offer several health benefits. However, it is important to note that they also come with some risks if consumed excessively. Let's explore both the nutritional benefits and risks associated with seeded raisins.
Nutritional Benefits:
1. Fiber: Raisins are an excellent source of dietary fiber. Just a quarter-cup serving of raisins provides around 2 grams of fiber, which aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut.
2. Antioxidants: Raisins contain various antioxidants, including phenolic compounds and flavonoids, which help protect the body against damage caused by harmful free radicals. These antioxidants contribute to overall health and may reduce the risk of chronic diseases, such as heart disease and certain types of cancer.
3. Micronutrients: Seeded raisins are rich in several essential micronutrients. They are particularly high in potassium, which helps regulate blood pressure and maintain proper heart function. Raisins also contain iron, which is essential for the production of red blood cells and oxygen transport in the body.
4. Natural Energy Boost: Raisins are a concentrated source of natural sugars, mainly fructose and glucose. This makes them a quick and easy energy source, providing a natural boost during physical activities or when feeling fatigued.
5. Bone Health: Raisins contain calcium and boron, both of which are essential for maintaining healthy bones and preventing conditions like osteoporosis. Regular consumption of raisins can contribute to bone strength and overall skeletal health.
Nutritional Risks:
1. High Sugar Content: While the natural sugars found in raisins can provide an energy boost, they also contribute to their high sugar content. This means that excessive consumption of raisins can lead to an increased calorie intake and potentially contribute to weight gain or blood sugar imbalances, especially for individuals with diabetes or those watching their sugar intake.
2. Dental Health: Raisins are sticky and can cling to the teeth, potentially increasing the risk of tooth decay and cavities. It is important to practice good oral hygiene by rinsing the mouth or brushing teeth after consuming raisins to minimize the risk of dental issues.
3. Sulfites: Some raisins may contain sulfites, which are commonly used as a preservative to maintain their color and freshness. Sulfites can cause adverse reactions in individuals who are sensitive or allergic to them, leading to symptoms such as headaches, breathing difficulties, or digestive issues.
In conclusion, seeded raisins offer numerous nutritional benefits, including fiber, antioxidants, essential micronutrients, and natural energy. However, it is crucial to be mindful of their high sugar content, potential dental risks, and the presence of sulfites for those with sensitivities. As with any food, moderation is key to enjoying the benefits of seeded raisins while minimizing any potential risks.