Super source
Energy
296 kcal · 15% DV target
A concentrated, chewy dried fruit with a deep caramel-like sweetness, raisins serve as a versatile pantry staple that provides a dense source of minerals and dietary fiber.
Raisins contribute to overall diet quality by providing dietary fibre and essential minerals like potassium and iron while remaining low-to-medium in energy density .49
Fructose makes up approximately 50% of the carbohydrate content in raisins, but systematic reviews indicate that substituting other carbohydrates with fructose in equal calorie amounts does not negatively affect long-term blood sugar control or lipid levels .3
Consumption of raisins before a meal may help regulate appetite by influencing satiety hormones (hormones that signal fullness), which can reduce subsequent energy intake during the meal .1
Early research from a systematic review of observational studies suggests that regular intake of dried fruits like raisins may be associated with a lower risk of certain digestive system cancers, though more prospective studies are needed .5
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
296 kcal · 15% DV target
68.7 g · 25% DV target
3.60 g · 13% DV target
65.5 g · 131% DV target
2.13 mg · 12% DV target
806 mg · 17% DV target
Seasonality has not been estimated for this ingredient yet.
Keeps them moist and prevents crystallization of sugars.
Dried fruits generally have a lower carbon footprint than fresh produce due to reduced spoilage and efficient transport.
The accidental discovery of raisins is attributed to the ancient Phoenicians and Egyptians, who found grapes that had naturally dried on the vine and realized they were both edible and long-lasting.