Raisins are inexpensive, convenient, easy to store and offer many nutritional benefits. Whether you eat raisins as a snack or use them as ingredients in recipes, this dehydrated fruit is a healthful food. When watching your calories, however, you may be concerned about whether raisins are bad for your diet because they contain a high concentration of natural sugars. As long as you limit your portion size, raisins can be a flavorful, satisfying addition to most diets.
Carbohydrates
Manufacturers produce raisins by drying grapes naturally in the sun or placing them in mechanical drying devices. The concentration of natural sugars and other carbohydrates in the grapes increases as water evaporates from the fruit. A 1/4-cup serving of raisins contains approximately 29 g of carbohydrates and 21 g of sugar. A small, 1.5-oz. snack-size box of raisins contains 34 g of carbohydrates and 25 g of sugar. A better option when dieting may be the 0.5-oz. miniature box of raisins, which contains 11 g of carbohydrates and 8 g of sugar. Although a few diet programs strictly limit carbohydrate intake, many diet plans encourage the inclusion of natural carbohydrates, such as those found in raisins, as part of a healthful nutrition program.
Calories
Raisins are an energy-dense food, which means they contain a high number of calories in a small amount of food. A 1/4-cup serving of regular or golden raisins contains approximately 130 calories. Because your sense of fullness comes from the volume of food in your stomach rather than the number of calories you eat, it may be more effective when dieting to mix a small amount of raisins with another low-calorie food. Sprinkling 1 tbsp. of raisins into a cup of nonfat yogurt, a bowl of low-sugar cereal or on top of a small salad gives these foods a sweet flavor without adding a large number of calories.
Baking Raisins
Because they are dried less, baking raisins are moister and plumper than regular raisins. The higher water content equates to approximately 15 percent fewer calories per serving compared to regular raisins. Baking raisins may be a better option than regular raisins if you are cutting back on your calorie intake. You can buy packaged baking raisins at the grocery store or make your own by soaking regular raisins in hot water. Drain the excess water and pat the raisins dry after they have plumped.
Nutritional Benefits
It is important to maintain good nutrition whether you are trying to maintain your weight or lose a few extra pounds. Including raisins in your nutrition plan affords you with a source of dietary fiber, vitamin B-3, iron and potassium. The carbohydrates in raisins also provide you with a source of quick energy when participating in strenuous exercise. Raisin contain only a trace of fat and no cholesterol.
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