The shriveled yellow, brown, or purple morsels known as raisins are actually grapes that have been dried in the sun or in a food dehydrator. Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.
So the next time you’re craving candy or sweets, consider munching on some raisins to satisfy your yearning. Your body will reap the healthy benefits.
One-half cup of raisins has about 217 caloriesTrusted Source and 47 grams of sugar. For reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand. For this reason, raisins aren’t exactly a low-calorie, or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.” which is why keeping an eye on how many raisins you are eating in one sitting is key.
For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance. Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7 percent of the recommended daily amountTrusted Source for most adult females, and 16 percent for adult men. Iron is important for making red blood cells and helping them carry oxygen to the cells of your body. You need to eat enough iron in order to prevent iron-deficiency anemia.