Know2eat

Raisins

Vitis vinifera

What raisins has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
4 things to know first — allergies, interactions and intake limits

About raisins

Dried grapes. This USDA entry is the seeded type, dried from larger seeded varieties rather than the seedless Thompson grapes behind most supermarket raisins. Drying concentrates sugar to roughly four times that of the fresh fruit by weight.

Also known as Sultanas, Currants (dried grape), Kishmish

Blood Sugar & Metabolic HealthHeart Health

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Limited evidence

Some trials report that raisins produce a lower glucose response than an equal-carbohydrate portion of common snack foods, and a few report modestly lower HbA1c over weeks. The trials are small and mostly funded by the raisin industry.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Healthy blood pressure

Heart Health
Insufficient evidence

Evidence is limited. A handful of trials comparing raisins with processed snacks report modestly lower blood pressure with raisins. The comparator is usually a less healthy snack rather than no snack, which makes the finding hard to attribute to the raisins themselves.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Raisins

Ask about Raisins

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories296 kcal15%
Protein2.52 g5%
Total fat0.54 g1%
Carbohydrate78.5 g29%
Fibre6.8 g24%
Water16.6 g—
Fats
Saturated fat0.178 g1%
Monounsaturated fat0.022 g—
Polyunsaturated fat0.159 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.122 g—
Vitamins
Vitamin A0 µg0%
Vitamin C5.4 mg6%
Vitamin D0 µg0%
Thiamin (B1)0.112 mg9%
Riboflavin (B2)0.182 mg14%
Niacin (B3)1.11 mg7%
Pantothenic acid (B5)0.045 mg1%
Vitamin B60.188 mg11%
Folate3 µg1%
Vitamin B120 µg0%
Minerals
Calcium28 mg2%
Iron2.59 mg14%
Magnesium30 mg7%
Phosphorus75 mg6%
Potassium825 mg18%
Sodium28 mg1%
Zinc0.18 mg2%
Copper0.302 mg34%
Manganese0.267 mg12%
Selenium0.6 µg1%
Other measured compounds
Ash1.89 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Raisins, seeded (USDA FoodData Central, FDC ID 168166).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • driedIncreases sugar concentration

    Removing most of the water multiplies sugar, fibre, potassium and phenolic content per gram roughly fourfold, while vitamin C is largely destroyed.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Too much

    Sticky, sugary and cariogenic

    Raisins combine concentrated sugar with a texture that clings to teeth, which is the combination dentists worry about most. Frequent grazing on them through the day is worse for enamel than eating the same amount at once.

  • Too much

    Energy density and portion creep

    A small box of raisins carries the sugar of a large bunch of grapes with none of the water or volume, so satiety does not keep pace with intake. Portions in trail mixes and cereals add up quietly.

  • Worth knowing

    Toxic to dogs

    Grapes and raisins cause acute kidney injury in dogs, at doses that vary unpredictably between animals. Raisins in reach of a pet are a veterinary emergency waiting to happen, and this is one of the better-documented food toxicities in companion animals.

  • Allergy

    Sulphites in some dried fruit

    Golden sultanas and some dried grape products are sulphited to preserve colour. Sulphite-sensitive people, including a subset of those with asthma, may react; dark raisins are usually unsulphited.