Skip to main content

Are Raisins Healthy?

New to reading nutrition labels? Want some practice and pointers? Don’t know what to look for? In this series, we will be giving a full breakdown of how to analyze a food’s nutrition label. Today? Raisins.

 

1. What Am I Eating?

The first step when reading a label is always to use your brain. Before doing any reading, it’s best to make a quick educated guess or a rough estimate of what you may find on the label.

Examples: Is it really savory? Might be high in salt. Is it sweet? You can bet on sugar. Is it a meat? Look for protein.

 

Making predictions like these will very quickly improve your reading skills, so you can reach a point down the road where you can estimate what’s in your food to a high degree of precision.

The nutrition label on a tub of raisins
An example of what a label may look like. Note the ingredient list in black on the bottom-right

 

In this case, you are eating raisins. Raisins are dried grapes. Grapes are fruit, and fruit is sugar (carbohydrates).

 

2. Check for Claims

Is there anything on the box, container, or bottle meant to entice or warn consumers? Examples: “Low calorieA unit commonly used to measure the amount of energy that is... More!” “High in fat” “A good source of vitamin C” and “No Salt Added”
Based on these, even before reading, you can observe how it compares to other products or even other brands of the same food.

 

3. Read the Ingredient List

Now it’s time to look at the back of the package. Make sure there is nothing added to your raisins that you disapprove of. The only ingredient: raisins. No added salt, sugars, or preservatives.

 

4. Read the Label

Steps one and two combined should have taken 10 seconds at most. Step 3, depending on the food, could talk anywhere from a second to 30 seconds.

See also: How to Understand and Apply the Nutrition Facts

 

Going top to bottom, or left to right, based on the label format, you will find serving, calorie, nutrient, and ingredient information. Don’t hang onto the DRV too much, but be sure to look at the micronutrient, or vitamin / mineral, percentages.

 

The nutrition label on a tub of raisins
Note the format of the label

For this example, it’s pretty simple. Depending on your preexisting knowledge of fruit,  you may have already known that you won’t be finding much protein or fat department.

See also: What’s on the Nutrition Label?

 

  • The first thing you will encounter is serving size: “1/4 cup (40g) / Servings Per Container About 14”

That means this label is telling you the nutrient profile and calories of 40 grams of raisins, which is roughly 1/4 cup, or a small handful. Another helpful estimation tool is that you now know the entire container is about 3 1/2 cups. So if you think you eat 1/4 cup of raisins a day, but buy a new one of these every week, you are underestimating how big a handful is.

 

  • Next: “Calories 120 / Calories from Fat 0”

Firstly, the calories from fat is not very useful. You can ignore it, and, as a matter of fact, it won’t even be found on labels in a couple of years’ time. This is discussed more here. The calories are what matters. If you have already used one of many very simple online calorie / macronutrient calculators, this number will mean something to you. If you don’t know your daily calorie needs, I highly suggest finding out. It’s very easy and helpful. Otherwise, you don’t really have a clue as too what is too many or too few calories.

See also: Get to Know Your Nutrients

 

  • “Total Fat 0g / Saturated Fat 0g / Trans Fat 0g”

Easy enough. Your raisins, like all other raisins, are fat-free.

 

  • “Cholesterol 0mg / Sodium 0mg / Potassium 300mg”
The nutrition label on a tub of raisins
Look for vitamins and minerals at the bottom, along with a calorie table and/or disclaimers

Your raisins have no cholesterol. Not a real shocker, considering they are fat-free. Your raisins are also sodium-free, which is nice if you are looking to avoid sodium in your diet. This company also opted to include the potassium levels. It has a good bit of potassium since it is, again, a fruit.

 

  • “Total Carbohydrate 32g / Dietary Fiber 2g / Sugars 24g”

This is where the calories come from. By process of elimination, if something has calories, but hardly any protein or fat, it is mostly carbs. Manufacturers break carbs up into 2 simple categories: fiber and sugar. If you thought to yourself, “But wait! 2 + 24 doesn’t equal 32!” congratulations. You are becoming a nutrition label expert. The last 6 grams are starch, which is not displayed on the label.

So most of the carbs are sugar, but don’t let that deter you from eating any. Keep in mind you are eating a very healthy source of fruit-based sugar, and not some junk-food added sugar. Second, this food has a bit a fiber, which is pretty cool. A person should shoot for a grams of fiber intake in the mid 20s per day.

See also: How are Nutrients and Calories Rounded?

 

  • “Protein 1g / Vitamin A 0% / Vitamin C 2% / Calcium 2% / Iron 4%”

One serving of this food is low in protein and does not contain a noticeable amount of Vitamin A. However, it contains 2% of your daily Vitamin C and Calcium, and 4% of your Iron needs.

 

5. The Verdict?

Raisins are a nutritious snack, but they are almost completely sugar. They are a smart choice time to time, but don’t go overboard.

 

That’s all! You have successfully analysed a box of raisins. Remember that as you get more and more proficient in label-reading, you can reduce the total time from 90 seconds to 1 or 2. All it takes is practice.

 

Thanks for reading!

 

 

 

Source(s):

The MacroNutrient Calculator, http://macronutrientcalculator.com/. Accessed 22 October 2016.

48 thoughts to “Are Raisins Healthy?”

  1. Hi Good information, I just inspecting the post to acquire an stimulus or else an motivating topic. Talented article, thank you for distribution. Sylvia

  2. Excellent goods from you, man. I have understand your stuff previous to and you are just extremely excellent. I actually like what you have acquired here, really like what you are saying and the way in which you say it. You make it entertaining and you still take care of to keep it sensible. I can not wait to read far more from you. This is really a wonderful web site.

  3. I would like to express my admiration for your kind-heartedness in support of people who really want assistance with that concern. Your special dedication to passing the message all through appears to be extraordinarily powerful and has all the time permitted women like me to get to their goals. Your important help implies much a person like me and much more to my fellow workers. Regards; from each one of us.

  4. Unquestionably believe that which you said. Your favorite reason appeared to be on the web the simplest thing to be aware of. I say to you, I definitely get irked while people think about worries that they just don’t know about. You managed to hit the nail upon the top and defined out the whole thing without having side effect , people can take a signal. Will likely be back to get more. Thanks

  5. Hi, Neat post. There’s a problem together with your web site in web explorer, would check this¡K IE still is the marketplace chief and a large component to folks will miss your excellent writing because of this problem.

  6. I just wanted to jot down a small word to be able to say thanks to you for all of the fabulous tactics you are giving here. My extended internet research has now been compensated with good facts and strategies to go over with my companions. I ‘d assert that we site visitors actually are really blessed to live in a decent network with very many marvellous professionals with good secrets. I feel very much happy to have used the webpage and look forward to plenty of more thrilling times reading here. Thanks once again for all the details.

  7. I am very happy to read this. This is the type of manual that needs to be given and not the accidental misinformation that is at the other blogs. Appreciate your sharing this best doc.

  8. Hi There! We are looking for some people that are interested in from working their home on a full-time basis. If you want to earn $500 a day, and you don’t mind writing some short opinions up, this is the perfect opportunity for you! Simply click the link here NOW!

  9. Wow, awesome blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your web site is magnificent, as well as the content!

  10. I loved as much as you will receive carried out right here. The sketch is attractive, your authored subject matter stylish. nonetheless, you command get bought an shakiness over that you wish be delivering the following. unwell unquestionably come more formerly again as exactly the same nearly a lot often inside case you shield this hike.

  11. I¡¦ve been exploring for a little for any high quality articles or blog posts in this kind of space . Exploring in Yahoo I finally stumbled upon this site. Reading this information So i am satisfied to express that I’ve an incredibly excellent uncanny feeling I discovered exactly what I needed. I so much no doubt will make certain to do not forget this web site and provides it a glance on a continuing basis.

  12. Hello There. I found your blog using msn. This is an extremely well written article. I’ll make sure to bookmark it and come back to read more of your useful info. Thanks for the post. I’ll definitely return.

  13. I was just searching for this info for some time. After 6 hours of continuous Googleing, finally I got it in your website. I wonder what’s the lack of Google strategy that do not rank this type of informative websites in top of the list. Generally the top web sites are full of garbage.

  14. Attractive section of content. I just stumbled upon your website and in accession capital to assert that I acquire in fact enjoyed account your blog posts. Anyway I will be subscribing to your augment and even I achievement you access consistently rapidly.

  15. Great tremendous issues here. I¡¦m very glad to look your post. Thanks a lot and i am taking a look ahead to contact you. Will you please drop me a mail?

  16. I’m still learning from you, while I’m trying to achieve my goals. I absolutely liked reading everything that is written on your site.Keep the tips coming. I loved it!

  17. This is very interesting, You are a very skilled blogger. I have joined your feed and look forward to seeking more of your excellent post. Also, I’ve shared your site in my social networks!

  18. I’ve been surfing online more than three hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. Personally, if all webmasters and bloggers made good content as you did, the web will be much more useful than ever before.

  19. I loved as much as you’ll receive carried out right here. The sketch is tasteful, your authored material stylish. nonetheless, you command get got an shakiness over that you wish be delivering the following. unwell unquestionably come further formerly again since exactly the same nearly a lot often inside case you shield this increase.

  20. Heya i am for the first time here. I found this board and I find It truly useful & it helped me out much. I hope to give something back and help others like you aided me.

  21. I’ve been browsing online more than 3 hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. In my view, if all site owners and bloggers made good content as you did, the web will be a lot more useful than ever before.

  22. I like the helpful info you provide in your articles. I will bookmark your blog and check again here frequently. I am quite sure I’ll learn lots of new stuff right here! Good luck for the next!

  23. Wow, amazing weblog structure! How long have you ever been running a blog for? you make running a blog glance easy. The entire look of your site is excellent, let alone the content material!

  24. What i don’t realize is in reality how you are now not actually much more smartly-liked than you might be now. You are very intelligent. You understand therefore considerably in terms of this matter, made me in my view consider it from a lot of various angles. Its like men and women are not involved except it is one thing to accomplish with Woman gaga! Your personal stuffs outstanding. All the time handle it up!

  25. whoah this weblog is magnificent i love reading your articles. Keep up the great work! You recognize, many persons are searching around for this information, you could help them greatly.

  26. I am also writing to make you know of the wonderful discovery our girl obtained checking the blog. She figured out a wide variety of details, with the inclusion of what it’s like to possess a wonderful coaching nature to get other people completely learn various advanced subject areas. You actually exceeded my expectations. Thank you for offering these beneficial, safe, revealing and also cool guidance on your topic to Lizeth.

  27. You actually make it seem so easy with your presentation but I in finding this topic to be actually one thing that I believe I’d never understand. It sort of feels too complicated and extremely large for me. I’m looking ahead in your next put up, I¡¦ll attempt to get the grasp of it!

  28. I loved as much as you will receive carried out right here. The sketch is tasteful, your authored material stylish. nonetheless, you command get bought an edginess over that you wish be delivering the following. unwell unquestionably come further formerly again since exactly the same nearly very often inside case you shield this increase.

  29. This is very interesting, You’re a very skilled blogger. I have joined your rss feed and look forward to seeking more of your magnificent post. Also, I’ve shared your web site in my social networks!

  30. Usually I don’t learn post on blogs, but I would like to say that this write-up very pressured me to take a look at and do so! Your writing taste has been surprised me. Thank you, very nice article.

  31. Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but instead of that, this is great blog. An excellent read. I will definitely be back.

  32. Wonderful beat ! I wish to apprentice while you amend your web site, how can i subscribe for a blog site? The account aided me a acceptable deal. I had been a little bit acquainted of this your broadcast provided bright clear idea

  33. You can certainly see your enthusiasm within the work you write. The arena hopes for more passionate writers like you who are not afraid to mention how they believe. All the time go after your heart.

  34. Normally I do not read post on blogs, however I would like to say that this write-up very compelled me to try and do so! Your writing style has been amazed me. Thanks, quite great article.

  35. It is actually a nice and useful piece of info. I am happy that you just shared this useful info with us. Please keep us up to date like this. Thank you for sharing.

  36. Wow, marvelous blog layout! How lengthy have you been blogging for? you made running a blog look easy. The overall glance of your site is great, as well as the content!

  37. I’ve been browsing on-line greater than 3 hours today, yet I by no means discovered any attention-grabbing article like yours. It is beautiful worth enough for me. Personally, if all web owners and bloggers made excellent content as you probably did, the net shall be a lot more useful than ever before.

  38. I loved as much as you will receive carried out right here. The sketch is attractive, your authored subject matter stylish. nonetheless, you command get got an edginess over that you wish be delivering the following. unwell unquestionably come more formerly again as exactly the same nearly very often inside case you shield this increase.

  39. It¡¦s really a cool and helpful piece of info. I am satisfied that you shared this helpful information with us. Please keep us informed like this. Thank you for sharing.

Leave a Reply

Your email address will not be published. Required fields are marked *