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Are Raisins Actually Good for Your Health?

Raisins should never be judged by their shriveled, dried, and aged appearance. In general, and when consumed in moderation, raisins are a tasty and healthful part of your diet. But what kind of nutritional value do they provide? Let’s find out together.

The Nutritional Benefits of Raisins

A fun fact regarding raisins is that they are dried grapes. During the process of drying, the water evaporates, and the sugars become concentrated. It is these sugars that make raisins tasty, and this taste is enhanced by a caramelization process. The raisins are cooked in the sun in a pan. This process is called “desiccation.” It is very important to understand that the formation of caramel is a process in which the water is evaporated.

This is also the reason why raisins are so healthy for you. In addition to containing calories, they’re jam-packed with vitamins and minerals. Let's look at some of the many benefits you can get from eating raisins:


Raisins contain two types of fiber, soluble and insoluble. Soluble fiber, better known as pectin, is found in the fruit’s skin and helps lower blood cholesterol levels. In addition, it may reduce the risk of some cardiovascular diseases and diabetes.

On the other hand, Insoluble fiber helps keep your bowels working properly by keeping your stool soft.


Folate is a B vitamin that is essential to your overall health because it plays a vital role in the formation of your DNA and red blood cells. It is also necessary for the proper development of fetuses. Raisins, like other dried fruits, also contain B-vitamin thiamine that helps you convert carbohydrates into energy.


Although iron is not present in raisins, it can be found in a soluble form in the fruit’s edible skin. Iron is one of the essential minerals the human body needs. It is a component of hemoglobin, which is in charge of carrying oxygen around your body.


Potassium is a mineral that the body needs to help regulate blood pressure and is also important to the maintenance of fluid and electrolyte balance. Potassium is also good for the health of the heart, muscles, and nerves.


Raisins are also a source of calcium, which is an essential mineral for the strength of your bones and teeth. It also helps maintain the health of your muscles and nerves.

Vitamin A

Vitamin A is essential for the maintenance of vision, the health of your skin, and your immune function. Vitamin A deficiency can lead to various eye diseases.


Magnesium is an essential mineral for your health, and it is required for the formation of bones and blood. It also helps regulate blood pressure.


One cup of raisins contains approximately two grams of protein, which is a great amount of protein for such a small food. Protein helps build your body tissues and produces enzymes that break down carbohydrates, fats, and proteins.

The Bottom Line—Raisins are Good for You!

Raisins are a fantastic snack choice, rich in vitamins and minerals. They are also an excellent choice for people on a diet because, unlike chocolate and other candies, they won’t affect your blood sugar levels. So, go to your local grocery store and buy a box of raisins for you to munch on!

What better way to consume raisins than eating them in your favorite pastry! Ana's Norwegian Bakeri specializes in making Norwegian-style cinnamon rolls, raisin rolls, sunshine butter rolls, sweet cardamom rolls, as well as baked Norwegian breads and cakes. If you want your baked goods fresh, delicious, and made from the finest ingredients, Ana's Norwegian Bakeri is the place to order it from. Contact us today to order!

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