..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, seedless
Refuse: 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)
Raisins are grapes that have been dried and are considered one of the most nutritious dried fruits in the world.
