Raisins (Seedless) – Nutritional Information
Raisins, the dried version of grapes, are a naturally sweet and energy-dense snack, offering a wide range of nutritional benefits. These small, bite-sized fruits are rich in vitamins, minerals, and antioxidants that contribute to overall health. They’re an excellent choice for adding a natural sweetness to your recipes, from baked goods to salads, or simply enjoyed on their own.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 299 kcal |
| Protein | 3.07 g |
| Total Fat | 0.46 g |
| Saturated Fat | 0.058 g |
| Carbohydrates | 79.18 g |
| Dietary Fiber | 3.7 g |
| Sugars | 59.19 g |
| Calcium | 50.0 mg |
| Iron | 1.88 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 101.0 mg |
| Potassium | 749.0 mg |
| Sodium | 11.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.318 mcg |
| Manganese | 0.299 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 2.3 mg |
| Thiamin (B1) | 0.106 mg |
| Riboflavin (B2) | 0.125 mg |
| Niacin (B3) | 0.766 mg |
| Vitamin B6 | 0.174 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Seedless Raisins
Raisins are a convenient and nutritious snack, providing a natural source of energy. They are high in carbohydrates, especially sugars, which can give an instant energy boost. Raisins also provide significant amounts of potassium, helping to maintain proper heart function and muscle health. With their good fiber content, raisins support digestive health and can help regulate blood sugar levels.
Additionally, the small quantities of vitamins and minerals such as calcium, iron, and magnesium contribute to bone health, immune support, and energy production. Although they do not contain Vitamin A or B12, they offer a range of other B vitamins that are essential for maintaining metabolism and supporting the nervous system.
Allergen Information
Raisins, being a dried fruit, are naturally free from common allergens such as nuts, dairy, and gluten. However, always ensure that your raisins are sourced from a trusted supplier to avoid potential contamination during processing. Some brands may pack raisins in facilities that handle other products containing allergens, so checking for any specific allergen warnings on packaging is advised.
Dietary Preferences
Raisins are a versatile ingredient that can fit into various dietary preferences and restrictions. They are:
- Vegan and Vegetarian-Friendly: No animal-derived ingredients are used.
- Gluten-Free: Naturally gluten-free, making them a safe choice for those with gluten sensitivities or celiac disease.
- Low in Fat: Raisins are very low in fat, making them suitable for low-fat and heart-healthy diets.
- High in Fiber: This makes them a great addition to a high-fiber diet, helping to promote digestive health.
Usage Tips
Raisins can be used in a variety of dishes, such as:
- Baking: Incorporate raisins into breads, cakes, cookies, or muffins for a burst of natural sweetness.
- Snacking: Enjoy them on their own as a quick and healthy snack or pair them with nuts for a balanced energy boost.
- Salads and Grain Dishes: Add them to salads or grain bowls for an unexpected touch of sweetness that balances savory flavors.
- Smoothies: Blend raisins into smoothies for a natural sweetener packed with nutrients.
Conclusion
Raisins, with their sweet flavor and numerous health benefits, are a nutritious addition to your diet. Whether used in cooking, baking, or snacking, these little dried fruits provide essential vitamins and minerals, especially for those looking for a quick, healthy energy source. Make sure to enjoy them as part of a balanced diet and take advantage of their versatility in many delicious recipes!
