Raisins: Naturally Sweet, Fiber-Rich Dried Grapes
Chewy, naturally sweet snacks packed with potassium, polyphenols and convenient energy.
What Are Raisins?
Raisins are **dried grapes**. Common types include sun-dried brown raisins (Thompson), **golden sultanas** (often treated with sulfur dioxide for color), and tiny **Zante currants** (dried Corinth grapes). They’re sweet, chewy and pantry-friendly.
Nutrition Profile
Per **40 g** (~small box): **~120–130 kcal**, **~31–33 g carbs** (mostly natural sugars), **~1.5–2 g fiber**, **~300 mg potassium**, small amounts of **iron** and **B-vitamins**; **0 g fat**, **very low sodium**.
Health Benefits
- **Natural energy** for on-the-go snacks and sport.
- **Potassium** supports normal blood pressure.
- **Polyphenols** (grape antioxidants) offer modest oxidative support.
- **Fiber** aids digestion and helps with fullness.
Possible Downsides
- **Sugar-dense & easy to overeat**—portion out a small handful.
- **Sticky to teeth**: can cling and promote cavities—rinse or brush after eating.
- **Sulfites** in some **golden** raisins may affect sensitive individuals.
How to Use
- **Baking:** breads, muffins, cookies.
- **Savory:** pilafs, couscous, tagines, salads (with nuts & herbs).
- **Breakfast:** oatmeal, yogurt parfaits, granola.
- **Snacks:** trail mix with nuts and seeds.
Tip
For extra plumpness, **soak 5–10 min** in warm water, tea, or juice (or a splash of rum for desserts). In sweet recipes, you can often **reduce added sugar** when raisins are included.
- 1. Raisins
Raisins / grožđice – sušeno grožđe; sorte: smeđe (Thompson), zlatne (sultane—često sulfitirane), crne; male „currants“ su od sorte Corinth