The health benefits of raisins include improved digestion, bone health, iron levels, acidosis, fever, and sexual dysfunction. They have also been known for aiding in a healthy weight gain, as well as for their positive impact on eyes, teeth, and hair.
What are Raisins?
Raisins are created by drying grapes, either in the sun or in driers, which turns the grapes into golden, green or black dried fruit gems. They are naturally sweet in flavor and are widely used in cultural cooking around the world, especially in desserts.
Are Raisins Good For You?
Raisins may be tiny in size, but they pack a nutritional punch! They are considered part of the fruit group, according to a report by the USDA Center for Nutrition Policy & Promotion.  These dried fruits boost energy and are usually added to health tonics, snacks, and compact, high-energy food supplements for mountaineers, backpackers, and campers.
As per the USDA National Nutrient Database, raisins are a good source of energy, fiber, protein, and carbohydrates.  They are high in sugar and calories but still have a low glycemic index. Raisins contain zero cholesterol and are rich in various nutrients that include:
- Vitamins: Vitamin C, folate, thiamin, niacin, riboflavin, vitamin B-6, pantothenic acid
- Minerals: Potassium, calcium, magnesium, phosphorus, iron, zinc and sodium
Calories in Raisins
A 43 gram serving of raisins contains around 129 calories. Since they are high in calories, it is recommended that in a day, you should eat ¼ cup of raisins or 1 small snack box (one and a half oz.) which is available in most grocery stores.