Golden Seedless Raisins: A Nutritional Breakdown
Golden seedless raisins are a delightful and nutritious dried fruit that brings a natural sweetness and energy boost to your meals and snacks. Packed with essential vitamins and minerals, they are a versatile ingredient that can be added to a wide variety of dishes, from baked goods to salads, and even enjoyed on their own as a snack.
Nutritional Information for Golden Seedless Raisins (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 302 kcal |
| Protein | 3.39 g |
| Fat | 0.46 g |
| Saturated Fat | 0.151 g |
| Carbohydrates | 79.52 g |
| Fiber | 4.0 g |
| Sugar | 59.19 g |
| Calcium | 53.0 mg |
| Iron | 1.79 mg |
| Magnesium | 35.0 mg |
| Phosphorus | 115.0 mg |
| Potassium | 746.0 mg |
| Sodium | 12.0 mg |
| Zinc | 0.32 mg |
| Copper | 0.363 mcg |
| Manganese | 0.308 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 3.2 mg |
| Thiamin (Vitamin B1) | 0.008 mg |
| Riboflavin (Vitamin B2) | 0.191 mg |
| Niacin (Vitamin B3) | 1.142 mg |
| Vitamin B6 | 0.323 mg |
| Folate (Vitamin B9) | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Golden Seedless Raisins
Golden seedless raisins are not only a delicious snack but also offer numerous health benefits. Here’s how they can contribute to your well-being:
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Rich in Energy: With 302 kcal per 100 grams, golden seedless raisins provide a quick energy source, perfect for boosting endurance during physical activities.
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Natural Sweetness: The high sugar content (59.19g per 100g) makes them a great natural sweetener for various recipes, allowing you to cut down on refined sugars without sacrificing taste.
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High in Potassium: Golden seedless raisins are an excellent source of potassium (746 mg per 100g), a mineral essential for maintaining proper muscle function and heart health.
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Packed with Fiber: The 4 grams of fiber per 100g can aid in digestion and help maintain a healthy gut, contributing to overall wellness.
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Antioxidants and Micronutrients: Golden seedless raisins contain important minerals such as calcium, magnesium, and iron, which support bone health, blood circulation, and overall cellular function.
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Vitamins for Immunity: With a decent amount of Vitamin C (3.2 mg), B vitamins, and trace minerals, these raisins contribute to boosting your immune system and helping with energy metabolism.
Allergen Information
Golden seedless raisins are naturally free from common allergens such as dairy, eggs, nuts, and gluten, making them a suitable snack option for most dietary needs. However, as with all dried fruits, it’s essential to check for any added preservatives or sulfur dioxide, which can be present in some commercial varieties.
Dietary Preferences
Golden seedless raisins are suitable for a wide range of dietary preferences, including:
- Vegan: They are plant-based and contain no animal-derived ingredients.
- Gluten-Free: They are naturally gluten-free and can be safely consumed by individuals with celiac disease or gluten intolerance.
- Vegetarian: Golden seedless raisins are perfect for those following a vegetarian lifestyle.
- Low-Sodium: With only 12 mg of sodium per 100g, they are an excellent choice for those on a low-sodium diet.
- Dairy-Free: They do not contain any dairy, making them ideal for those avoiding lactose.
Usage Tips
- Baking: Add golden seedless raisins to your favorite baked goods, such as bread, muffins, or cakes, to provide natural sweetness and a chewy texture.
- Snacks: Enjoy them on their own as a healthy snack or mix them with nuts and seeds for a nutritious trail mix.
- Salads: Sprinkle them over salads to add a touch of sweetness that complements savory ingredients.
- Oatmeal or Yogurt: Stir them into your morning oatmeal or yogurt for an extra burst of flavor and nutrients.
- Smoothies: Blend them into your smoothies for natural sweetness and additional fiber.
Conclusion
Golden seedless raisins are a versatile, nutrient-rich food that offers numerous health benefits. Whether you incorporate them into your baking, snacking, or meals, they provide a wholesome addition to your diet. With their natural sweetness, high fiber, and impressive array of vitamins and minerals, they are a great choice for anyone looking to enjoy a healthy, flavorful treat.
