scored 54/100
Raisins are dried grapes concentrated in natural sugars, fiber, and polyphenols, providing sustained energy and bioactive compounds linked to cardiovascular and digestive health.
30.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 54.
Raisins are produced by drying fresh grapes, a process that concentrates their nutritional density and extends shelf stability. Originating in the Mediterranean and Central Asia, raisins have been a nutritional staple for millennia. Their unique value for longevity lies in their polyphenol content—particularly resveratrol and proanthocyanidins—which persist through the drying process and exert antioxidant and anti-inflammatory effects. With 3.3g fiber per 100g and substantial potassium (746mg), raisins support digestive regularity and cardiovascular function. The natural fruit sugars (glucose and fructose) are rapidly absorbed, making raisins an efficient carbohydrate source, though portion control is important due to caloric density. Unlike many dried fruits, raisins lack added sugars in whole-food form. Their boron content supports bone health, and emerging research suggests certain compounds in raisins may enhance satiety signals, potentially aiding weight management when consumed mindfully. The concentration of bioactive compounds per gram makes raisins a nutrient-dense addition to longevity-focused diets, particularly for cardiovascular protection and metabolic health.
Polyphenols and potassium work synergistically to reduce vascular inflammation, improve endothelial function, and support healthy blood pressure through increased nitric oxide availability and reduced arterial stiffness
Insoluble fiber content stimulates peristalsis and increases stool bulk, while polyphenols act as prebiotics, feeding beneficial bacteria and supporting microbial diversity
Resveratrol, catechins, and proanthocyanidins neutralize free radicals and suppress inflammatory pathways (NF-κB signaling), reducing oxidative stress-related cellular damage
Boron content enhances calcium absorption and magnesium bioavailability, while polyphenols stimulate osteoblast activity and inhibit osteoclast-mediated bone resorption
Soluble fiber and natural sugars trigger GLP-1 and peptide YY secretion, promoting fullness signals and potentially improving glucose homeostasis when consumed with protein or fat
Raisins' concentrated natural sugars and carbohydrates efficiently replenish muscle glycogen post-exercise, while their potassium supports electrolyte rebalancing and recovery; polyphenols enhance adaptation signaling
Breaks a fast
While raisins can be enjoyed anytime as part of a balanced meal, they are particularly valuable post-workout. Avoid large quantities before sleep due to sugar content, which may elevate nighttime glucose. Small portions (1-2 tablespoons) are compatible with intermittent fasting protocols if breaking a fast with whole foods.
Per 100 g of the default form. Bars show how much higher or lower raisin is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Raisin is classified as a fruit. Raisins are dried grapes concentrated in natural sugars, fiber, and polyphenols, providing sustained energy and bioactive compounds linked to cardiovascular and digestive health.
Raisin scores 54/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Copper, Potassium, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 40 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Not really. A 40 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
In a 40 g serving, raisin is highest in Copper (~10% DV).
Not really. A 40 g serving has about 30.7 g of net carbs (32 g total minus 1.3 g fiber).
Best after a workout. Raisins' concentrated natural sugars and carbohydrates efficiently replenish muscle glycogen post-exercise, while their potassium supports electrolyte rebalancing and recovery; polyphenols enhance adaptation signaling
A typical serving is around 40 g (~120 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating raisin alongside several other fruit sources.
Raisin pairs nicely with: Pair with almonds or walnuts because the fat slows raisin sugar absorption, reducing glycemic impact while enhancing polyphenol absorption through lipid-mediated transport; Combine with Greek yogurt or cottage cheese because protein synergizes with raisin carbohydrates to stabilize blood sugar, improve amino acid absorption, and enhance satiety; Mix with oatmeal because the soluble oat beta-glucans bind with raisin polyphenols, enhancing cholesterol reduction and creating a sustained energy release; Pair with cinnamon because cinnamaldehyde enhances insulin sensitivity and works additively with raisin polyphenols to improve glucose regulation.
Encyclopedia entries that supply the same signature nutrients raisin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients raisincontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.