Are Raisins Healthy?

Your mother did you a favor when she stashed the little red box of raisins in your lunch box. These little, pebble-sized dried fruits pack concentrated nutrition, fiber and antioxidants into small servings. Raisins are a healthy addition to baked goods, cereals, salads and as a snack on their own. Just 1/2 cup of these sweet dried grapes count as a serving of fruit.

Essential Vitamins and Minerals

A small, 1.5-oz. box of raisins provides vitamins C, K and B-6. Raisins are also a source of calcium, iron, magnesium, phosphorus, copper and manganese. You also get 322 mg of potassium in a box of raisins, making it a high-potassium food. Potassium helps you regulate the balance of fluids and minerals in your body, which contributes to healthy muscle function, blood pressure and digestion.

Macronutrients and Calories

In 1.5 oz. of raisins, you get 129 calories with no fat or cholesterol. Raisins contain 34 g of energy-producing carbohydrates per 1.5 oz. A box of raisins provides 2 g of fiber. Fiber helps with digestion and colon health. Fiber can also contribute to lower cholesterol, improving heart health.

Other Benefits

Raisins are a source of flavonoids and phenolic antioxidants, which can help reduce the impact of free radicals on your body's aging and development of disease. Raisins are one of the best sources of the mineral boron, which supports bone health and prevent arthritis. A compound in raisins, known as fructans, are a prebiotic. Prebiotics support digestive health by promoting the growth of healthy bacteria in the colon.

Considerations

Golden raisins contain sulfites, which help prevent darkening and flavor changes during drying. For certain people, sulfites can trigger an allergic reaction. If you need to avoid sulfites, seek out organic raisins which do not use the additive.