White or golden raisins are similar to black raisins in health benefits but specific nutritional values differ slightly for some of the nutrients they contain. Raisins are a healthy addition to a well-balanced diet and appear in a variety of dishes, including salads, breads, muffins and trail mix. Raisins are typically sold with other varieties of dried fruit in supermarkets and should be stored in a cool, dry place and eaten before the expiration date.
Fiber
Dried fruit, including raisins, is a healthy source of fiber. A 1/4-cup of unpacked black raisins contains just over 1 g of fiber and the same amount of white raisins has about 1.5 g. Fiber helps control blood sugar and cholesterol, which offers protection from both heart disease and diabetes. Including fiber-rich foods in your meals fills you up and keeps hunger at bay. Healthy digestion and bowel function also relies on adequate fiber intake. Women need 22 to 28 mg of fiber daily and men need 28 to 34 mg.
Sugar
Dried fruit is often high in sugar, making it something you should limit. Too much sugar contributes to weight gain because it contains calories. Enjoy raisins in combination with fresh fruits and a variety of foods from each food group to help control your sugar intake. A 1/4-cup of unpacked black raisins contains more than 21 g of sugar and a 1/4-cup of unpacked golden raisins has about the same amount.
Fat and Calories
The amount of fat and calories in black raisins and white raisins is very similar. The former has 108 calories and less than .5 g of fat per ¼ cup; the latter has 109 calories and very little fat. Including low-fat and low-calorie foods are a good addition to a weight-loss diet. A diet low in fat and calories also reduces your risk of many health complications, including obesity, heart disease, diabetes and sleep problems.
Vitamin C
Vitamin C supports immunity, healthy skin and wound healing. It is also an antioxidant, meaning that adequate daily intake may protect you from free radical damage that contributes to health problems, including cancer and heart disease. Women need 75 mg of calcium daily and men need 90 mg. A 1/4-cup of unpacked black raisins contains less than 1 mg of vitamin C, while the same amount of white raisins has close to 1.5 mg.
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