4 Health Benefits of Raisins

Raisins are dried grapes — small, sweet and surprisingly nutritious. Because drying concentrates both nutrients and sugar, portion size is what makes them a healthy snack.

1. Fiber for digestion

A small box (about 1 ounce / 28 g) has around 1–2 g of fiber, including soluble fiber that supports healthy digestion and helps you feel full.

2. Potassium for blood pressure

That same portion contains about 210 mg of potassium and almost no sodium. Potassium helps the kidneys excrete sodium; diets rich in potassium are linked to lower blood pressure. Small trials have even found modest blood pressure reductions with regular raisin snacks compared with processed snacks. More potassium-rich foods: 5 Foods That Help Lower Blood Pressure.

3. Antioxidants

Raisins contain polyphenols such as flavonoids and phenolic acids, which have antioxidant effects in the lab. How much they matter for long-term health in people is still unclear.

4. Iron and other minerals

Raisins provide some iron (about 0.5 mg per ounce), plus copper and B vitamins. Eating them with vitamin C-rich foods helps your body absorb the plant iron.

What to watch

• Sugar and calories: about 85 calories and 17 g of natural sugar per ounce. A handful is a snack; a cup is a dessert.
• Blood sugar: raisins have a moderate glycemic index; people with diabetes can include small portions, ideally with nuts or yogurt.
• Teeth: sticky dried fruit can cling to teeth — drink water or brush afterwards.
• Pets: raisins and grapes are toxic to dogs.

Easy ways to use raisins

Stir them into oatmeal or plain yogurt, add a handful to a salad with carrots or spinach, or mix with unsalted nuts for a trail mix.