Origins:      USA, Turkish, Chilean

Raisins contain some vitamins and minerals, and they’re fat-free. Since they’re dehydrated, they’re an energy-dense source of carbohydrates. Raisins also contain quercetin, a type of polyphenol that acts as an antioxidant that protects the cells in your body from free radical damage.

One-quarter cup of raisins (about 70 raisins) is equal to a one-half cup serving of fruit. The United States Department of Agriculture suggests you eat at least 1 1/2 to 2 cups of fruit each day.

Nutrients per one-quarter cup of regular raisins:

  • 108 calories
  • 28.7 grams carbohydrate
  • 1.3 grams fiber
  • 18 milligrams calcium
  • 0.68 milligram iron
  • 12 milligrams magnesium
  • 272 milligrams potassium
  • 0.08 milligram zinc
  • 0.108 milligram manganese
  • 0.6 microgram selenium
  • 0.278 milligram niacin
  • 0.038 milligram thiamine
  • 0.045 milligram riboflavin
  • 0.063 milligram vitamin B-6
  • 2 micrograms folate
  • 0.8 milligram vitamin C
  • 1.3 micrograms vitamin K

Dehydration doesn’t change the nutritional value much – raisins retain most of the nutritional value of grapes, except for the loss of water. If you need to compare nutritional values of grapes and raisins, remember that dried fruits take up less space, so they’re going to have more calories and nutrients by volume even though one grape has the same nutritional value as one raisin.