Nutritional Health Benefits of Raisins and How to Include Them in Our Diet

Reviewed by: | Author: Alekhya Mangapuram

Who says eating healthy must be dreary? Mother Nature provides us with a plethora of delicious, healthy, and nutritious superfoods to enjoy guilt-free. Raisins are one such superfood. Why limit yourself to almonds and walnuts when raisins are also high in nutrients? Raisins are a nutritious snack that is suitable for people of all ages. Everyone knows what raisins taste like, but do you know what the benefits of raisins are and how to eat them?

Just as you shouldn’t judge a book by its cover, you shouldn’t judge raisins by their shriveled, aged, and dry appearance. These golden-colored dried fruits, also known as Kishmish, are nutrient-dense powerhouses. Raisins’ sweetness and stickiness make them a popular snack among young and old alike and a healthy alternative to commonly consumed sugary snack foods. Before we get into the benefits of eating raisins, let’s define them.

Nutritional health benefits of raisins

What are Raisins?

Raisins are classified as dried fruits because they are made by drying grapes. The grapes are thoroughly dried in the sun for about three weeks during this process to remove moisture.

Raisins are thought to be good for your health. It is high in many essential phytochemicals. It is also antibacterial and antioxidant. There are several types of raisins, the most common of which are listed below:

  • Brown Raisins
  • Golden Raisins
  • Black Raisins
  • Muscat Raisins
  • Monukka Raisins
  • Brown Raisins

Grapes are cleaned and left to dry for three weeks to make these raisins. After drying, these can turn brown.

  • Gold Raisins

This raisin is made by drying seedless sultana grapes. To make this raisin type, the grapes are soaked in an oily solution before drying. As a result, this raisin is golden/light brown.

  • Black Raisins

This raisin is also known as Vedana and is made from black grapes. The black raisin’s benefits are numerous. These are made by drying the grapes for three weeks as well.

  • Muscat Raisins

They’re made with Muscat grapes. They have a fruity flavor and seeds and are used in baking.

  • Monukka Raisins

These are made from grapes of the same name, and they are large, dark, and seedless. They are mainly grown and available in Asia.

Uses Of Raisins

Raisins have a broad spectrum of uses. They become accustomed to all the foods to which they are introduced. It can be used to flavor yogurt, salads, oatmeal, cereal, and granola. You can also incorporate them into your cakes and pastries. When raisins are added to pies, they add a vibrant flavor.

When you soak a few raisins in water overnight and then remove them, the water absorbs many properties and increases the benefits of the raisins. The benefits of soaked raisins in water on an empty stomach are high in potassium, which can help you balance the salt content in your body and, as a result, control your pulse.

Nutritional Benefits Of Raisins

Raisins are high in various nutrients that the body requires daily, making them an excellent example of a dietary supplement that naturally assists the body in its functions and processes. Raisins are said to be healthy food.

Raisins are generally thought to be cholesterol-free. They are a good source of antioxidants, phytonutrients, polyphenols, and dietary fibers. As a result, people with high cholesterol levels can consume it without difficulty.

  • Helps In Stomach problems

Raisins are rich in fiber and have a soothing effect on the stomach, so they help keep the digestive system healthy.

A healthy intake of raisins, particularly before bed or soaked raisins upon waking, relieves constipation, keeps bowel movements easy, and eliminates waste products and toxins from the body.

  • Helps To Put On Weight

Many people struggle with being underweight. Eating raisins is a healthy and tasty way to add extra calories to your body.

  • Gluten-free

Because these foods contain no wheat or gluten protein, gluten intolerant individuals can safely consume them as an alternative nutritious diet. Minerals in raisins include calcium, iron, manganese, magnesium, copper, fluoride, zinc, and potassium.

  • Treats Infertility

Natural sugars provide a lot of energy, which benefits men’s sexual health. Resins also contain arginine, which improves sperm cell mobility. This is an excellent way to counteract the adverse effects of a docile lifestyle on sexual health.

  • Beneficial To Vision

Regular screen use has put people’s eyesight at risk. Continuous exposure to blue light causes irreversible damage to the eyes. Resins are high in polyphenolic phytonutrients such as vitamin A, A-carotenoid, and beta-carotene. These things help maintain perfect vision and fight free radicals that harm vision.

  • Good Source Of Energy

Raisins are a natural source of carbohydrates and are a good energy source. It can keep blood glucose levels stable during exercise, allowing energy to flow throughout the body.

  • Rich Source Of Iron

Raisins are an excellent source of iron. Women who are menstruating or menopausal can drink raisin water because they are usually anemic.

It raises hemoglobin levels in the blood and purifies toxins, allowing the WBC and RBC to function generally without toxins and chemicals.

  • Cancer Prevention

Raisins contain antioxidants. They contain polyphenolic antioxidants, which have anti-free radical properties in the body. The fiber content promotes bile excretion from the body, flushing out toxins that can cause cancer. Oxidative stress is the primary cause of cancerous cell growth.

  • Controls Diabetes

Contrary to popular belief, a small number of raisins can control insulin levels. They also contain nutrients that help our bodies regulate hormones, making the person who eats the raisins naturally whole.

  • Regulates Blood Pressure

Resins are low in carbs and high in potassium, which regulates sodium levels in the body and aids in blood vessel relaxation. Too much salt in our diet causes blood pressure to fluctuate. That is due to an excess of sodium.

Nutrition Facts

Because raisins are dried grapes, their nutritional content is comparable to grapes. Because of the drying process, raisins have more antioxidants than grapes but less vitamin C.

  • Sugars – 28.03 g
  • Carbohydrates – 34.11 g
  • Fats – 0.11 g
  • Protein – 1.42 g
  • Calories – 129
  • Dietary fiber – 1.9 g
  • Vitamin C – 1 mg
  • Potassium – 320 mg
  • Sodium – 11 mg
  • Iron – 0.77 mg
  • Phosphorous – 42 mg
  • Magnesium – 15 mg
  • Calcium – 27 mg

Healthy Raisin Recipes

Raisins from India are among the most popular snacks, and they have numerous nutritional benefits! They can quickly improve the taste and nutritional value of a meal. Use them in your favorite recipe ideas to get the most out of them. The addition of raisins to many diets is beneficial. Eat them alone or in several ways, such as:

Early morning drink- Raisin Water for Liver Detox and Natural Colon Cleanse


The natural way of cleansing and detoxification

Mechanism of self-healing

It helps to strengthen digestive health

Improves mood

Boosts energy

Prep time: 30min, Soaking time: 24 hrs.

Per serving:

  • Calories: 90 Kcals
  • Protein: 0.9 g
  • Carbohydrate: 23 g
  • Fat :0.1 g
  • Chol: 0.0 mg
  • Ingredients:
  • Raisins – 30g
  • Mineral water – 1 liter
  • 1 pot or Steel bowl


In a pot add 3g of raisins and 500 ml of water, boil it till it becomes half

Let it cool and keep the mixture for another 24 hrs.’

Strain the mixture and drink

This mixture must be consumed in the early morning with an empty stomach

This drink should be consumed twice a month for reliable results

Breakfast – Make Protein-Rich Omelet with Raisins


  • Rich in antioxidants
  • Instant energy boosters
  • Good for weight loss
  • Improves bone health
  • Good for digestive health

Prep time: 15 min cooking time: 20min

Per serving:

  • Calories: 187 kcals
  • Protein :12.9 g
  • Carbohydrates :0.8 g
  • Fat: 14 g
  • Chol: 434 mg
  • Ingredients:
  • Eggs- 2
  • Raisins – 2 tbsp (powdered form)
  • Oat powder – 2 tbsp
  • Red bell peppers – 1
  • Green bell peppers -1
  • Salt – to taste
  • Oil- 2.5 ml
  • Chili flakes – optional


Whisk 2 eggs with raisin powder and oats powder, add finely chopped peppers, salt, chili flakes to the mixture

Whisk the whole mixture till it becomes frothy

Heat the pan and brush with oil, pour the mixture on it, roast it till it gets golden brown on both sides.

Enjoy the healthy breakfast meal on table

Mid-morning Snack – Banana Nut Oatmeal with Raisins


  • Prevents indigestion
  • Lowers blood sugar
  • Prevents acidity
  • Good for bowel moments
  • Prep time: 20 min, Blending time: 5 min
  • Per serving:
  • Calories: 129 kcals
  • Protein: 1.4 g
  • Carbohydrates :34 g
  • Fat:0.1 g
  • Chol :0.0 g
  • Ingredients:
  • Banana ripe – 1
  • Nuts – handful
  • Oats – 2 tbsp (soaked in warm water)
  • Raisins – 1 tbsp (soaked in warm water)
  • Fresh Coconut milk – 200 ml


In a blender add banana cubes, ice cubes, raisins, and cardamom powder

Blend well with coconut milk to form smoothie without any lump

Garnish the mixture with oats on top

Serve chilled!

Lunch – Brown Rice Pulao with Nuts and Raisins


  • Aids weight loss
  • Lowers blood sugar levels
  • Low in glycemic index
  • Prep time: 20 min Cook time: 35 min
  • Per Serving:
  • Calories: 313
  • Pro 6.3 g
  • Carbohydrates 47.1 g
  • Fat 11 g
  • Chol :0.4 mg


  • 1 Cup brown rice (Soak for 30 min)
  • Fried onions- 2 medium size
  • Whole spices – cinnamon, black pepper, shahi jeera, bay leaf
  • Oil- Extra virgin olive oil or ghee- 2 tbsp
  • Nuts – handful (walnuts, almonds)
  • Raisins – 2 tbsp
  • Green chilies- 2


Before you start cooking soak rice for 30 mins

Add sliced onions, nuts and raisins in a pan and roast in desi ghee till golden brown

Heat the oil in a 2-quart saucepan over medium heat. Add the onion and whole cooked spices, stir frequently for 2 minutes. Add rice and stir to coat in the oil.

Add 1 1/4 cups water and 1/2 tbsp of salt. Bring to a boil over high flame

Once it starts boiling cover with lid and cook until all the water is absorbed, cook for 35 minutes in pressure cooker in low flame and wait until you two to three whistles.

Once it releases pressure, open the lid once it gets cooled, decorate with roasted raisins and nuts on a plate.

Enjoy the healthy brown rice pulao with nuts and raisins on a table!

Dinner – Chicken Biryani with Raisins


  • Reliable source of protein
  • Keeps bone healthy
  • Builds muscle
  • Increases appetite

Prep time :20min, Cook time: 45 min, Total time: 1 hr. 5 min

Per servings:

  • Calories: 483 kcals
  • Protein :9 g
  • Fat:10 g
  • Chol: 0.0 mg
  • Ingredients:
  • Basmati rice – 1 cup (soaked for 30 Min)
  • Chicken –5 pieces of thigh bone
  • Onion – 1 big sized
  • Whole spices – 2 bay leaves, 4 cardamom pods,
  • 1 tablespoon salt,
  • 1 tbsp pepper,
  • 1/4 cup of diced onion
  • Ginger garlic paste – 2 tbsp
  • Raisins – 1 tbsp
  • Green chilies – 2
  • Curry leaves- 10


Marinate chicken with salt, red chili, 1tsp of oil, ginger garlic paste, onions and whole spices. keep aside for 30 minutes before starting the procedure.

Heat 1tbsp of oil in a 2-quart saucepan and add whole spices, curry leaves, salt.

Once water starts boiling add soaked basmati rice, cook till 70 % of it.

Meanwhile cook marinated chicken in a pan till it becomes tender. Add one layer of rice and another layer of chicken and close the lid.

Cook on low flame for 45 mins

Add raisins as topping and serve hot

Enjoy the tasty Indian spicy chicken biryani with raisins!

Our Take

Almost every dried fruit has health benefits, and raisins are no exception. A healthier alternative to sugared candies, Raisins can be incorporated into your regular yogurt, cereal, and granola diet to improve their taste and add a nutritional element.

So, if you’re trying to enhance your health, including these golden dry fruits in your diet is the way to go!


What are raisins?

Raisins are a type of dried grape. For about three weeks, grapes are dried to make raisins. Grapes turn a deep brown color during the drying process, giving raisins their distinct appearance.

What is raisin water?

Raisin water is a detox drink made by soaking raisins overnight, straining the liquid, and heating it. It is a fantastic addition to your diet, particularly for promoting liver health.

How are raisins made?

Raisins are made by drying grapes in the sun after removing the larger stems and thoroughly washing them

How do you make raisin water?

To make raisin water, soak raisins in hot water overnight, then strain the water and boil it on low heat the next morning.

How many raisins to eat per day?

You can consume about 1/4 cup of raisins per day.

Are raisins grapes?

Yes. Raisins are fermented grapes. Because the drying process concentrates both the nutrients and sugars found in grapes, raisins are both nutrient and calorie dense.

How to make raisin water for acne?

To make raisin water for acne:

Soak a handful of raisins in boiling water for a few minutes

Allow the mixture to cool and apply it to your face with a cotton ball

Leave it on for 15-20 minutes before rinsing with warm water.

Are raisins good for diabetics?

Yes. Raisins are high in fiber and natural sugars, so they do not cause a sugar spike, makes them ideal for diabetics.

Are raisins good for weight loss?

Yes. Soaked raisins can help to balance blood sugar levels, ensuring that our bodies do not receive extra calories. This aids in weight management.

How many soaked raisins to eat daily?

Eat 8-10 soaked raisins per day to reap the most health benefits.

Download App

Get our wellness newsletter

Health and Diet tips, Fitness,
Beauty and more.