Are Sun-Dried Raisins Actually Healthy?

Question:

What are the good and bad points of sun-dried raisins?

– Anthony A.

Answer:

Raisins are typically from Thompson Seedless Grapes in California that have been sun-dried (on vine or on paper trays), shade-dried or mechanically dehydrated. Regardless of the drying method, raisins usually undergo additional processing such as rinsing, stem removal and in the case of golden raisins, the addition of sulfur dioxide (to retain color). The benefit of sun-drying to a dark brown color is that the raisins are not chemically treated.

A ¼ Cup serving of raisins provide approximately 120 calories, 2 gm fiber, 310 mg potassium, 6% DV iron, 2% DV calcium, and antioxidants known as catechins. Depending on your perspective or weight goals, the energy density of raisins could be a good or bad point. Though they are more sugar-rich (by weight) than grapes, their vitamins and minerals are more concentrated, too. This is true of all dried fruits versus fresh.

Resources:

The California Raisin Industry. CalRaisins.org accessed 4/9/2019
Raisin growers find their place in the sun. Ching Lee. California Country Magazine, Jan./Feb. 2010. http://www.californiabountiful.com/features/article.aspx?arID=651 accessed 4/9/2019

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.