Nutrition of raisins کشمش
A typical serving of raisins contains 129 calories and 1.42 g of protein.
Raisins are dried grapes, which are the fruit from the Vitis vinifera plant. Because of this, their nutritional content will be similar to that of grapes.
There are some exceptions, however. For instance, while both are good sources of certain antioxidants, raisins may contain higher levels than grapes. This is because the drying process preserves the antioxidants. The drying also significantly decreases the vitamin C content.
According to the United States Department of Agriculture (USDA)Trusted Source, the nutritional facts for a serving around this size are:
Calories – 129
Protein – 1.42 g
Fats – 0.11 g
Carbohydrates – 34.11 g
Sugars – 28.03 g
Dietary fiber – 1.9 g
The same serving size also contains some valuable vitamins and minerals, including:
Vitamin C – 1 milligram (mg)
Calcium – 27 mg
Iron – 0.77 mg
Magnesium – 15 mg
Potassium – 320 mg
Phosphorous – 42 mg
Sodium – 11 mg
As a study posted to the Journal of Nutritional Health notes, raisins have very high antioxidant levels and phenol content compared to other popular dried fruits.
Specifically, raisins are a good source of antioxidants called flavonol glycosides and phenolic acids, and they have an ORAC value of about 3,400. ORAC stands for oxygen radical absorbance capacity and reflects the antioxidant value of a food.
It is worth noting that while the types of antioxidants and ORAC score of a fruit are important, it is crucial that these antioxidants are bioavailable, meaning the body can use them easily.
The review notes that the body can use antioxidants in raisins efficiently, which may make them a simple and effective source of dietary antioxidants.
Can you make your own raisins?
Raisins are the result of removing the moisture from a grape. Standard raisins typically derive from seedless grapes, though it is possible to produce raisins from most grapes.
While store-bought raisins are generally all natural, and inexpensive, with organic options available, some people prefer making their own. Luckily, making raisins is simple and straightforward using either a food dehydrator or oven.
Follow these steps to make raisins in a dehydrator or oven:
Thoroughly wash the grapes, picking out any damaged grapes.
Strain the extra water in a colander.
Bring a pot of water to a boil and add the grapes for a minute or so, just long enough to soften the skin.
Strain the grapes again and remove all excess moisture.
Add the grapes to an oiled baking tray or clean dehydrator tray.
For ovens, cook the grapes at 225°F for about 3 hours.
For dehydrators, set the temperature to 135°F and dehydrate for about 24 hours or until the excess moisture is gone.
Store uneaten raisins in an airtight container.
Raisins make a great addition to many diets. Eat them alone or enjoy them in a variety of other ways, such as:
sprinkled on a fresh green salad
added to a cooked broccoli salad or coleslaw
sprinkled on oatmeal or other breakfast cereals
added to some curries or spiced rice dishes
added to baked goods or pancakes to add sweetness without refined sugar
Raisins can be a simple way to add fruit, healthful nutrients and antioxidants to the diet. Regularly eating raisins may help keep the body healthy and prevent some disorders.
However, it is essential to eat raisins in moderation as they are high in sugars and calories, which may be an important factor for people to consider if they are trying to lose weight.
Overall, raisins are a healthful food and make a great addition to many diets.