Raisin

Nutrition per ~40 g · 1 medium piece

30.7 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 55.

What it feeds primary sources only

Systems

Pathways

Overview

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.

Health benefits 5

Pairs 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

In the kitchen

• Store raisins in an airtight container in a cool, dark place or refrigerator to preserve polyphenol content and prevent oxidation; avoid direct sunlight which degrades bioactive compounds
• Soak raisins in water for 30 minutes before eating to rehydrate them and increase bioavailability of polyphenols, or consume with beverages to enhance absorption
• Measure portions using a small handful (about 40g) rather than eating directly from the bag to maintain awareness of caloric intake; raisins are energy-dense at 301 kcal/100g
• Choose organic, unsulfited raisins when possible to minimize processing additives, though sulfites themselves are safe; avoid varieties with added oils or sugars
• Consume raisins with meals containing fat or protein rather than alone to moderate blood sugar response and improve satiety, particularly beneficial for metabolic health

When to eat it post 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

Breaks a fast

Best avoided

• late evening in large quantities

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.