What Happens to Your Body When You Eat Raisins

Raisins are dried grapes that may help improve gut and heart health.
They contain fiber to feed bacteria in the gut and potassium to lower blood pressure.
Enjoy raisins in trail mix, baked goods, overnight oats or as a healthy snack.

Raisins are famous for being sweet little additions to bran cereal, oatmeal and trail mix. That said, they don't always have the best reputation, being painted as super-sugary pieces of fruit. Like other dried fruits, raisins contain sugar, which is often natural (not added) sugar. Raisins also offer other nutritional benefits such as vitamins, minerals and antioxidants. Here's why raisins can fit within a healthy diet.

Why We Love Raisins

They Provide Gut-Healthy Fiber

There's a reason cereal and oatmeal makers add raisins to their products. That added natural sweetness boost and an array of nutritional properties make them a great choice. Raisins offer 2 grams of fiber per ¼-cup serving. Consuming adequate fiber supports both your gut and heart health. Raisins can be a helpful way to reach the daily recommended requirement of 28 to 34 grams of total fiber each day.

Raisins can also be a great way to help you meet your daily fruit requirement, especially if fresh fruit isn't available

—Maggie Moon, M.S., RD

They May Help Boost Your Iron

Iron is an essential part of hemoglobin, which helps transfer oxygen from the lungs to the rest of the body. It is also important for growth and development. Raisins contain 1 mg of iron per 1/4 cup serving, which is 6% of daily needs. The iron from raisins is considered non-heme iron, which is not absorbed as well as heme iron, the type from animal foods. However, eating foods with vitamin C in tandem with non-heme iron sources, like raisins, can help boost absorption.

Getting more iron in the diet is important for children during periods of growth and development. Iron deficiency in adults can also lead to fatigue, poor temperature regulation and altered immune function.

They May Boost Your Potassium Intake

Raisins are also a great way to get more potassium into your diet. Potassium is an important electrolyte involved with muscle contraction, heartbeat regulation and fluid balance within your body. Eating more potassium can also help pull sodium out of your body, which may help lower blood pressure.

They May Help You Meet Your Daily Fruit Requirement

Raisins can also be a great way to help you meet your daily fruit requirement, especially if fresh fruit isn't available, says Maggie Moon, M.S., RD. There's also evidence that raisins may benefit health in other ways. "Research suggests snacking on raisins helps with long-term blood sugar control and may even lower blood pressure," Moon says. In addition, people who eat raisins tend to have healthier diets: Raisins contain antioxidants that may help bolster cardiovascular function, have antibacterial properties that can improve oral health and are prebiotics, which can promote gut health.

Don't Miss

What Happens to Your Body When You Eat Salmon

What Happens to Your Body When You Eat Greek-Style Yogurt Every Day

Greek Yogurt on tiled surface with grid overlay

Nutrition Information

As mentioned above in the health benefits of raisins, they provide a multitude of nutrients, including iron, potassium and fiber, among many others. One ¼-cup serving of raisins contains:

Calories: 120
Carbohydrate: 32 g
Dietary fiber: 2 g
Total sugars: 26 g
Protein: 1 g
Total fat: 0 g
Cholesterol: 0 g
Sodium: 10 mg
Potassium: 298 mg (6% DV)
Iron: 1 mg (6% DV)
Calcium: 25 mg (2%)

^{*Sugar in raisins is naturally occurring}

Are Raisins Safe for Everyone?

Too much of anything isn't good. The same is true for raisins. Luckily you'd have to consume a large amount before you'd run into trouble. Moon confirms that it's hard to over-consume natural foods to the point of a meaningfully negative outcome. She notes that, most likely, the worst thing to happen would be some stomach upset, possibly due to excessive fiber, potassium or sugars.

Stick with the recommended ¼-cup serving, and you should be fine. And if you have diabetes, consult your physician and registered dietitian for their recommendations, since even a small amount of raisins can be high in carbohydrates, so watch serving sizes.

4 Ways to Enjoy Raisins

Raisins can be enjoyed in several ways. Be sure to purchase raisins labeled "unsweetened" to avoid any added sugars.

Breakfast: A small handful can be tossed in your morning bowl of cereal or oatmeal.
Snacks: You can combine them with nuts, seeds and popcorn to create a homemade trail mix.
Dinner: Moon enjoys raisins in warm couscous or rice pilaf dishes to add a bit of contrasting sweetness to the dish.
Baking: Moon also recommends trying raisins as a substitution for dried cranberries in quick breads or no bake cookies.

Recipes to Try

Baked Oatmeal with Banana, Raisins & Walnuts

4.7

A recipe image of Cinnamon-Raisin Muffins.

Cinnamon-Raisins Muffins

5.0

Spiced Cauliflower Chraime

5.0

Our Expert Take

Raisins are a delicious way to add flavor and nutrition to your meals and snacks. They are rich in fiber that helps support your gut and heart health. Just keep an eye on the portion size and choose varieties labeled "unsweetened" or with "no added sugar."

Frequently Asked Questions

What are raisins and are they the same as sultanas?

Raisins are dried grapes. In the United States (mainly in California), Thompson grapes are the most common variety used to make raisins. After harvesting, mature grapes are placed in the sun to dry. The dehydration process turns the green grapes to a dark brown color and concentrates all of the natural sugars within. Alternatively, grapes can be dehydrated through a more controlled indoor process which involves being treated with lye and sulfur dioxide. This keeps the grape skins from turning brown as they dry, keeping them bright yellow, hence why they are often referred to as golden raisins or sultana raisins.
Are raisins and currants the same?

Raisins and currants are both made from grapes, but the variety is different. So similar but different.
Is it healthy to snack on raisins?

A quarter-cup of raisins can be a healthy snack, especially if you include various other foods in your diet.
Do raisins help you lose weight?

No food is a one-hit wonder for weight loss. However, raisins contain fiber, which may help with satiety and curb hunger. They can be high in calories, depending on your portion size. A quarter-cup of raisins has 120 calories. If you are looking to lose weight, make sure the amount you eat fits your nutrition goals.
Can I make my own raisins?

If you're up for it, you can absolutely make your own raisins at home. Buy fresh grapes and avoid any that look old, have mushy spots or show evidence of mold. Wash and dry the grapes thoroughly, and remove any stems. Spread them out on a large baking sheet lined with parchment paper, and bake at 225°F, until browned and dry, for 4 to 6 hours. Let cool before transferring to a jar and sealing. Store in the refrigerator for best results.

What Happens to Your Body When You Eat Raisins Every Day