Raisins as well as most foods containing raisins are rich in fiber. They can help us meet our daily needs, as a serving provides up to 7% of the DV. Raisins contain between 3.3 and 6.8 g of fiber per 100g.
What’s the recommended daily intake of fiber?
We should consume at least 28 g of fiber per 2,000 calories. Higher amounts are better, though. Consuming high amounts of fiber is rather unlikely to cause any side effects.
A high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may reduce high blood pressure and cholesterol, enhance immune functions, and improve insulin sensitivity.[1]
Most people who follow a standard Western diet fail to meet the recommended daily intake of fiber, though. In fact, about 90% of Americans don’t get enough fiber.
Are raisins rich in fiber?
Raisins are great dietary sources of fiber. Seeded varieties have the richest fiber content. They contain up to 6.8 g of fiber per 100g, or 11.2 g per cup. A handful provides about 1.9 g of fiber, or almost 7% of the Daily Value (DV).[2]
Seedless raisins have a lower amount of fiber. For instance, golden seedless raisins contain 3.3 g of fiber per 100g, 5.4 g of fiber per cup, or 0.94 g of fiber per handful. So, a serving of golden seedless raisins provides about 3.4% of the DV.
Black seedless raisins have a much higher fiber content than golden varieties. Actually, black raisins have about 36% more fiber than golden raisins! They have 4.5 g of fiber per 100g, or 7.4 g of fiber per cup. A handful provides 1.3 g of fiber, or about 4.6% of the DV.
What’s the fiber content of raisin-based foods?
Furthermore, most foods containing raisins contain decent amounts of fiber. Raisin bagels, muffins, pies, tarts, and bread can help us meet our daily needs.
| fiber (g) per 100g | fiber (g) per serving | $ DV | |
| raisin bagel | 1.9 | 2.5 | 9% |
| raisin muffin | 3.6 | 2.1 | 7% |
| raisin pie | 1.3 | 1.95 | 7% |
| raisins, seeded | 6.8 | 1.93 | 7% |
| raisin bread | 4.3 | 1.85 | 7% |
| raisin tart | 1.4 | 1.68 | 6% |
| dark seedless raisins | 4.5 | 1.3 | 4.6% |
| golden seedless raisins | 3.3 | 0.94 | 3.4% |
| raisin cookies | 1.2 | 0.54 | 2% |
However, we should consume these foods in moderation. Most of them contain many calories, saturated fat, and added sugar. Hence, overconsumption of foods with raisins can make you gain weight.
Even eating too many raisins can make you gain weight. However, despite their high calorie content, eating reasonable amounts of raisins can actually help you lose weight. The best time to eat raisins for weight loss is after exercise or at breakfast.
Try to consume foods with whole-grain flours, instead of refined flours. Whole grains can boost your daily fiber intake as well.
Do raisins have more fiber than grapes?
Raisins have more fiber than grapes. Actually, they have up to 7 times more fiber than most seeless grape varieties!
What’s the main type of fiber of raisins?
Raisins contain both insoluble and soluble fiber. About 70% is insoluble fiber. Only 30% is soluble fiber.[3]
Insoluble fiber doesn’t dissolve in the water. It absorbs water, making the stool softer. It helps defecation. On the other hand, soluble fiber dissolves in water, turning to a gel. It slows down digestion, it’s filling, and supports weight loss.
Fiber and other compounds of raisins may help reduce cardiovascular risk, colon cancer, and improve bowel function. Actually, soluble fiber can decrease high cholesterol levels.
Fiber in raisins prevents spikes of blood sugar!
In addition, fiber in raisins can slow digestion of macronutrients, improve insulin sensitivity, and reduce postprandial glucose response.
Despite their high sugar content, and their low protein content, raisins don’t spike blood sugar levels. They have a moderate glycemic index between 50 and 66. It depends on the raisin variety.[4]
Actually, even people with diabetes can consume raisins. They can consume 1/2 handful (or 2 tbsp) of raisins a day. Certainly, they should be very cautious with portion sizes. though.[5,6]
Always consult your physician before changing your diet habits.
Common foods high in fiber
Only plant-based foods contain fiber. Eat a wide variety of vegetables, fruits (e.g. avocado, prunes), beans, legumes, whole grains, pseudocereals (e.g. quinoa), mushrooms, seeds, and nuts (e.g. almonds, walnuts), to meet your daily needs.
Beans, in particular, can skyrocket your daily fiber intake. They’re the richest foods in fiber. For instance, a serving of lentils, chickpeas, or soybeans can provide up to 55% of the DV.
Berries, like raspberries, blackberries, blueberries, and strawberries are particularly rich in fiber as well.
On the contrary, animal-derived, like dairy, eggs, and meat, or refined foods have a poor fiber content.
Do other dried-fruits have more fiber than raisins?
Actually, most dried-fruits are excellent dietary sources of fiber. Dried goji berries, figs, apples, blueberries, prunes, dates, and even dehydrated bananas, have a much higher fiber content than raisins.
| fiber (g) per 100g | fiber (g) per 1 oz | % DV | |
| goji berries | 13 | 3.7 | 13% |
| bananas | 9.9 | 2.8 | 10% |
| figs | 9.8 | 2.8 | 10% |
| apples | 8.7 | 2.5 | 9% |
| blueberries | 7.5 | 2.1 | 8% |
| dates | 6.7 | 1.9 | 7% |
| cranberries | 5.3 | 1.5 | 5% |
| papaya | 4.5 | 1.3 | 5% |
| currants | 4.4 | 1.2 | 4% |
| pineapples | 3.7 | 1 | 4% |
| apricots | 2.6 | 0.7 | 3% |
| cherries | 2.5 | 0.7 | 3% |
| mangoes | 2.4 | 0.7 | 2% |
