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Raisin Nutrition
the nutritional value of raisins and full raisin nutrition information...
Raisins are grapes that have been dried and are considered one of the most nutritious dried fruits in the world.
Raisins are very high in boron which is a trace mineral that helps to protect against osteoporosis. Boron mimics the effect of estrogen therapy in postmenopausal women.
Raisins are an excellent source of vitamin B3 (niacin) which helps to stabilise blood sugar and
cholesterol
levels. B3 also helps your body to process fats.
Raisins are an excellent source of potassium which helps the muscles and nerves to function properly and also maintains the bodies' acid balance. Potassium also helps to lower the risk of high blood pressure.
Raisins also provide a very good source of dietary copper which helps the body to utilise dietary iron and also helps to reduce free radical damage to tissues. Copper also plays a part in bone health and helps with thyroid function.
Raisins are a good fruit source of
calcium
which we need for healthy bones and teeth. Calcium also plays a part in nerve and muscle function and helps with blood clotting.
Raisins also provide a good amount of magnesium which helps to relax the nerves and muscles, plays a part in bone health and also keep the blood circulating smoothly.
Very high in calories, one cup of raisins contains around 493 calories.
THE FULL NUTRITIONAL VALUE OF RAISINS:
Raisins, seedlessRefuse: 0%
Scientific Name: Vitis vinifera
NDB No: 09298 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup, packed
-------
165g
| | Proximates
|
|
Water
|
g
|
25.46
|
|
Energy
|
kcal
|
493
|
|
Energy
|
kJ
|
2066
|
|
Protein
|
g
|
5.07
|
|
Total lipid (fat)
|
g
|
0.76
|
|
Ash
|
g
|
3.05
|
|
Carbohydrate, by difference
|
g
|
130.65
|
|
Fiber, total dietary
|
g
|
6.1
|
|
Sugars, total
|
g
|
97.66
|
|
Sucrose
|
g
|
0.74
|
|
Glucose (dextrose)
|
g
|
45.79
|
|
Fructose
|
g
|
48.97
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
4.46
| | Minerals
|
|
Calcium, Ca
|
mg
|
82
|
|
Iron, Fe
|
mg
|
3.10
|
|
Magnesium, Mg
|
mg
|
53
|
|
Phosphorus, P
|
mg
|
167
|
|
Potassium, K
|
mg
|
1236
|
|
Sodium, Na
|
mg
|
18
|
|
Zinc, Zn
|
mg
|
0.36
|
|
Copper, Cu
|
mg
|
0.525
|
|
Manganese, Mn
|
mg
|
0.493
|
|
Fluoride, F
|
mcg
|
385.9
|
|
Selenium, Se
|
mcg
|
1.0
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
3.8
|
|
Thiamin
|
mg
|
0.175
|
|
Riboflavin
|
mg
|
0.206
|
|
Niacin
|
mg
|
1.264
|
|
Pantothenic acid
|
mg
|
0.157
|
|
Vitamin B-6
|
mg
|
0.287
|
|
Folate, total
|
mcg
|
8
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
8
|
|
Folate, DFE
|
mcg_DFE
|
8
|
|
Choline, total
|
mg
|
18.3
|
|
Betaine
|
mg
|
0.5
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
0
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
0
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
0
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.20
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.07
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
5.8
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.096
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.002
|
|
15:0
|
g
|
0.000
|
|
16:0
|
g
|
0.073
|
|
17:0
|
g
|
0.000
|
|
18:0
|
g
|
0.017
|
|
20:0
|
g
|
0.002
|
|
22:0
|
g
|
0.003
|
|
Fatty acids, total monounsaturated
|
g
|
0.084
|
|
14:1
|
g
|
0.000
|
|
15:1
|
g
|
0.000
|
|
16:1 undifferentiated
|
g
|
0.064
|
|
17:1
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.020
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.061
|
|
18:2 undifferentiated
|
g
|
0.046
|
|
18:3 undifferentiated
|
g
|
0.013
|
|
18:3 n-6 c,c,c
|
g
|
0.002
|
|
18:4
|
g
|
0.000
|
|
20:2 n-6 c,c
|
g
|
0.000
|
|
20:3 undifferentiated
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.083
|
|
Threonine
|
g
|
0.127
|
|
Isoleucine
|
g
|
0.094
|
|
Leucine
|
g
|
0.158
|
|
Lysine
|
g
|
0.139
|
|
Methionine
|
g
|
0.035
|
|
Cystine
|
g
|
0.031
|
|
Phenylalanine
|
g
|
0.231
|
|
Tyrosine
|
g
|
0.020
|
|
Valine
|
g
|
0.137
|
|
Arginine
|
g
|
0.681
|
|
Histidine
|
g
|
0.119
|
|
Alanine
|
g
|
0.173
|
|
Aspartic acid
|
g
|
0.181
|
|
Glutamic acid
|
g
|
0.271
|
|
Glycine
|
g
|
0.132
|
|
Proline
|
g
|
0.419
|
|
Serine
|
g
|
0.116
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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