Raisins (Seeded) – Nutritional Profile
Raisins are a naturally sweet, energy-dense snack made from dried grapes. Often used in baking, cooking, or enjoyed on their own, seeded raisins provide a wealth of nutrients that support overall health. With a rich carbohydrate content and a small amount of healthy fats and proteins, raisins are an excellent source of quick energy. They are also packed with essential vitamins and minerals, making them a versatile addition to a balanced diet.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 296 kcal |
| Protein | 2.52 g |
| Total Fat | 0.54 g |
| Saturated Fat | 0.18 g |
| Carbohydrates | 78.47 g |
| Fiber | 6.8 g |
| Sugar | 0.0 g |
| Calcium | 28 mg |
| Iron | 2.59 mg |
| Magnesium | 30 mg |
| Phosphorus | 75 mg |
| Potassium | 825 mg |
| Sodium | 28 mg |
| Zinc | 0.18 mg |
| Copper | 0.302 mcg |
| Manganese | 0.267 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 5.4 mg |
| Thiamin (B1) | 0.112 mg |
| Riboflavin (B2) | 0.182 mg |
| Niacin (B3) | 1.114 mg |
| Vitamin B6 | 0.188 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Raisins do not contain any common allergens such as nuts, dairy, or gluten. However, as with any dried fruit, it is essential to check for cross-contamination with other allergens during the packaging process.
Dietary Preferences:
- Vegan: Raisins are entirely plant-based, making them suitable for vegan diets.
- Gluten-Free: This ingredient is naturally free of gluten, ideal for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.54g of fat per 100g, raisins are a healthy snack for those on low-fat diets.
- High in Fiber: The high fiber content (6.8g) can be beneficial for digestive health.
Nutritional Benefits:
Raisins are not only a great source of energy but also rich in several essential nutrients. Their high carbohydrate content makes them an excellent choice for quick energy, especially for athletes or individuals needing an energy boost throughout the day. The fiber in raisins promotes digestive health and helps maintain regular bowel movements. Raisins are also a good source of iron, which is essential for transporting oxygen throughout the body, and potassium, which helps balance fluids and electrolytes.
Furthermore, raisins provide a modest amount of magnesium, phosphorus, and calcium, all vital minerals that support bone health, muscle function, and overall metabolic processes.
The natural antioxidants in raisins, including vitamin C, copper, and manganese, support immune health and protect the body from oxidative stress.
Conclusion:
Incorporating raisins into your diet offers both convenience and health benefits. Whether added to baked goods, sprinkled on salads, or enjoyed as a snack, they provide a natural and nutritious alternative to processed snacks. Their naturally sweet flavor, coupled with their nutrient-dense profile, makes them an excellent addition to any balanced, healthy eating plan.
