Raisin Nutrition for Kids

If you're trying to steer your kids away from snacks high in refined sugar and fat, a box of raisins can send them in a healthier direction. A snack-size box of raisins will provide kids with fiber and iron with very little sodium and fat. However, although raisins have no added sugar, they do contain the sugar that naturally occurs in grapes before dehydration. When eaten in moderation, raisins are a naturally sweet, nutritious treat for kids.

Nutritional Content

A 1.5-oz. box of raisins weighing 43 g has 129 calories, less than one gram of fat, 34 g of carbohydrates, 2 g of fiber and 25 g of sugar. Vitamins and minerals include 1 mg of iron, 322 mg of potassium, and 22 mg of calcium. This serving also provides B vitamins, including riboflavin, niacin, vitamin B-6 and folate. Dehydration removes the water content in grapes, concentrating the fruit's natural sugars. By comparison, a serving of 10 ten fresh grapes weighing 49 g has 34 calories, less than a gram of fat, 9 g of carbohydrates, 0.4 g of fiber and 8 g of sugar.

Significance

Kids need iron for growth, energy and oxygen usage. The recommended dietary allowance, or RDA, of iron is higher for children than for adults to accommodate their growing bodies. The RDA of iron for children 1 to 3 years old is 7 mg per day. The RDA of iron increases to 10 mg per day for kids 4 to 8 years old. A 1.5-oz. box of raisins provides 10 percent of the RDA of iron for an 8-year-old child. The carbohydrates in raisins offer low-fat energy, but most of those carbohydrates come from fructose and glucose. Although raisins are a healthy alternative to candy and other sugary treats, fresh grapes have less concentrated sugar and may be a more filling snack.

Alternatives

If your kids refuse to eat dark raisins, a different variety or a blend of raisins might tempt a picky palate. Raisins come in different sizes, colors and tastes. Offer them golden raisins or a mix of raisin varieties. Kids who prefer fresh grapes will benefit from the fruit's vitamins, minerals and antioxidant phytonutrients.

Suggestions

Make trail mix to pack in your kids' school lunches using raisins and nuts or pretzels. For an after-school snack, cut up apples or celery, spread them with peanut butter and let your kids decorate them with raisins. Blend raisins into pancakes, breads and other baked foods to add extra iron and fiber.

Considerations

Because raisins contain sugar and are sticky, you might have concerns about whether they promote tooth decay. Researchers at the University of Illinois at Chicago, or UIC, found that raisins contain phytochemicals that inhibit the growth of the oral bacteria that cause cavities. Added sugar in the form of sucrose is more harmful to teeth and gums than the natural fructose and glucose in raisins, says Christine Wu, Ph.D. of the UIC College of Dentistry. To be on the safe side, have your kids brush their teeth thoroughly after meals and snacks to avoid tooth decay.