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If you have a sweet tooth but want to resist reaching for candy, you may keep raisins on your snack roster, which could have you wondering: Are raisins good for you, actually? After all, raisins are technically a fruit, which makes it easy to assume that they automatically fall into the healthy food category. That isn’t totally untrue. However, eating the dried grapes regularly can have its ups and downs.
We asked dietitians to explain those nuances, plus share more information on how raisins can fit into a balanced diet. Keep reading for everything you need to know.
Meet the experts: Lena Bakovic, M.S., R.D.N., C.N.S.C., is a dietitian at Live it Up. Katie Schimmelpfenning, R.D., is the founder of Eat Swim Win.
Raisin nutrition
According to the United States Department of Agriculture (USDA), a small 1.5-ounce box of raisins contains the following:
Calories: 129 calories
Protein: 1.4 grams (g)
Carbs: 34 g
Fat: 0.1 g
Fiber: 2 g
Sugars: 28 g
“Raisins are a fairly concentrated source of nutrients,” says Lena Bakovic, M.S., R.D.N., C.N.S.C., a dietitian at Live it Up. Despite their high natural sugar content, research has found them to be healthy when enjoyed at the right times and in the right amounts. Here’s more of a breakdown on their nutrition:
Carbohydrates
With 34 grams of carbs in one small box, Katie Schimmelpfenning, R.D., founder of Eat Swim Win, says that she often recommends raisins as a snack to active individuals for quick energy and people who struggle to meet their daily carbohydrate needs.
Vitamins and minerals
Raisins are rich in antioxidants, which “prevent oxidative stress and positively contribute to chronic disease prevention,” says Bakovic. Schimmelpfenning adds that a small handful “offers about a third of a banana’s potassium and nearly as much iron as a small serving of chicken.”
Fiber
Raisins also contain small amounts of dietary fiber, “which essentially functions as a prebiotic, helping to fuel beneficial gut bacteria, which is important for digestive function and overall gut health,” Bakovic explains.
Raisins and weight loss
If you have weight loss goals, raisins can be incorporated into a balanced diet, Bakovic says. However, because they are high in natural sugars and relatively calorie-dense for their size, “portion control would be of essence,” she adds. She suggests paying attention to and following packaging’s recommended serving size, which is typically around 1.5 ounces.
Raisin benefits
“Raisins are a great source of fiber, potassium, and antioxidants, which support digestion and heart health, and help manage blood pressure,” Schimmelpfenning says. “They also provide a natural energy boost thanks to their carbohydrates, making them a great snack for a quick pick-me-up.” She reiterates that they’re a good option before a workout for energy and potassium to help prevent muscle cramps.
Raisin downsides
Compared to fresh grapes, raisins are less hydrating but far more nutrient-dense, Schimmelpfenning explains. They’re also low in protein and fat, which means they may not be satiating long-term, she adds. Consuming too many raisins at once can also spike blood sugar levels.
“For those managing diabetes or looking for more lasting fullness, it’s a good idea to pair raisins with nuts or other protein-rich foods to help stabilize blood sugar and keep you satisfied longer,” she concludes.
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