Not knowing how many calories are in raisins, people gladly ate it since ancient times. In Russia, the vine began to be grown in the XVII century with the light hand of Tsar Mikhail Fedorovich, and soon learned to make raisins.
Material Content:
Chemical composition and nutritional value
Raisins are obtained by drying grapes of various varieties. Dried fruits are valued for their high content of fiber, minerals and vitamins. They have the nutrients needed to replenish energy reserves.
The composition of the BJU in 100 g of product (average):
- proteins - 2.5 g;
- fats - 0.5 g;
- carbohydrates - 65 g;
- fiber - 6.5 g.
Sulphurous anhydride is sometimes used to make raisins of light varieties. If the dried berries are soft, oily to the touch, golden yellow, then they have been chemically treated. Such raisins contain not only useful substances. Before eating, any dried fruit must be washed and soaked in warm water for 15 minutes.
Calorie content of different varieties of raisins
The product is highly nutritious, 100 grams contains an average of about 276 kcal. Conventionally, 4 varieties of raisins are distinguished:
- light, small, from white table grape varieties, sold under the name sabza or kishmish (275 kcal per 100 g);
- dark, bluish, black or burgundy, very sweet or slightly sweet, seedless, the names of the varieties are bidan, shigani, cinnamon (280-300 kcal per 100 g);
- light green with a stone (260 kcal per 100 g);
- fleshy, large, sweet, amber in color, with several seeds, it is made from Lady's fingers grapes (265 kcal per 100 g).
The carbohydrates that make dried berries so high in calories are represented by approximately equal proportions of glucose and fructose. How many calories in black raisins can be approximately determined by taste - the sweeter the berries, the more calorie they are.
The content of vitamins and minerals
Dried berries have more mineral salts than vitamins, just like in fresh grapes. Vitamin content in raisins (percentage of the daily norm in 100 g of product):
- thiamine - 7.1%;
- riboflavin - 6.9%;
- choline - 2.2%;
- pantothenic acid - 1.9%;
- pyridoxine - 17.5%;
- folates - 1.3%;
- ascorbic acid - 2.6%;
- alpha tocopherol - 0.8%;
- phylloquinone - 2.9%;
- vitamin PP - 3.8%.
The content of macro- and microelements:
- potassium - 33%;
- calcium - 5%;
- magnesium - 8%;
- phosphorus - 16%;
- iron - 13%;
- Manganese - 16%;
- copper - 37%;
- fluorine - 6%.
These are average indicators, in black raisins the concentration of vitamins and mineral elements may be higher.
Daily intake
For an adult, from 1 to 3 tbsp is enough. l raisins per day to get the least benefit to the body. The use of only 100 g of dried berries makes up for some of the minerals important to the body, the main of which is potassium. Vitamins, although partially lost during the preparation of dried fruits, have beneficial effects on health and strengthen immunity.
It is worth limiting the use of sweet dried berries to a minimum with type 2 diabetes, peptic ulcer of the stomach and intestines, enterocolitis and tuberculosis. The caloric content of raisins is high, so it can not be eaten in large quantities by people who are overweight, but 1 tbsp. a spoonful of dried berries per day can be beneficial.
Useful properties of dried fruits
Dried grapes are used in the confectionery and bakery industries. The product is also recommended for use in a healthy diet for the prevention of diseases:
- nervous system;
- heart and blood vessels;
- lungs and upper respiratory tract.
A large amount of fiber in raisins helps to normalize stool and strengthen immunity. Dietary fibers in the large intestine swell, absorbing toxins and carcinogens, remove them from the body. Fiber is the “food” for beneficial intestinal bacteria that are responsible for human immunity.
There is a lot of potassium in raisins; it is one of the three plant champions in the content of this element. Potassium helps prevent swelling, removes sodium from the body, which retains excess fluid. The use of raisins is useful for the prevention of edema and the regulation of pressure.
Dried grapes are useful for children and pregnant women, it contains a large amount of copper. The insufficient intake of this element into the body provokes cardiovascular pathologies, the development of dysplasia, and disorders in the formation of the skeleton.
Pyridoxine or vitamin B6, which is rich in raisins, is responsible for the normal functioning of the nervous system, prevents stress, participates in the processes of nucleic acid metabolism and the formation of red blood cells. Lack of this vitamin leads to a decrease in immunity, poor appetite, skin diseases and anemia.
Raisins are good for health, despite the high calorie content. Berries rich in vitamins and minerals improve the body's resistance to various infections and viruses.
