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Raisins: Naturally Sweet, Fiber-Rich Dried Grapes

Chewy, naturally sweet snacks packed with potassium, polyphenols and convenient energy.

Raisins: Naturally Sweet, Fiber-Rich Dried Grapes

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