Raisins are an easy, on-the-go snack you can also incorporate into cooked dishes and salads. A quarter-cup of raisins, or about 40 grams by weight, is considered one serving of fruit. Created by dehydrating grapes in the sun or through mechanical processes, raisins have the advantage of being less messy and more stable than many other fruits.
Basic Nutrition
A small box of raisins containing 43 grams, or 1.5 ounces, has approximately 129 calories. Raisins contain only 6.6 g of water per box, so they are highly nutrient- and energy-dense. There are 34 g of carbohydrates per box, including about 2 g of dietary fiber. The majority of the carbohydrates in raisins come from the sugars fructose and glucose. A box of raisins contains 1 g of protein and less than 1 g of fat, making raisins a low-fat food. Raisins contain no cholesterol and only 5 g of sodium per box.
Micronutrients
Raisins contain plenty of vitamins and minerals, although none are present in extremely high quantities. A box of raisins provides 0.8 mg of iron, about 4 percent of the daily recommended intake for a 2,000 calorie diet. Other minerals in raisins include calcium, manganese, magnesium, potassium, phosphorus, zinc, copper and fluoride. Raisins also supply folate, niacin, riboflavin, choline and vitamins C, B-6 and K.
Phytochemicals and Antioxidants
Raisins are a good source of antioxidants, with an ORAC rating of 3,037 per 3.5 oz. The ORAC, or Oxygen Radical Absorbance Capacity, test measures how many antioxidants are present in a given food. One type of antioxidant in raisins is a group of compounds called catechins, which are part of the group called flavonols. Catechins may help benefit colon health, according to California Raisins. A 2007 study published in the "Journal of Agriculture and Food Chemistry" found that of the many phytochemical components in raisins and grapes, flavonols were the best retained throughout the drying process of converting grapes to raisins.
Health Benefits
Some of the components in raisins may provide health benefits. A compound in raisins called oleanoic acid may help maintain oral health by preventing plaque formation on teeth and inhibiting the bacteria that cause tooth decay, according to research from the University of Illinois, College of Dentistry. The fiber in raisins contains a component called inulin, which can reduce bile acids in the digestive tract, potentially benefiting heart health and colon function, according to California Raisins.
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