Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 2.3 MG | 3% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.8 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 5 UG | 1% | |
| Choline, total | 11.1 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 3.5 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 62 MG | 5% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 36 MG | 9% | |
| Phosphorus, P | 98 MG | 8% | |
| Potassium, K | 744 MG | 16% | |
| Sodium, Na | 26 MG | 1% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.3 MG | 30% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (4.5g per 100g).
- Good source of Copper, Cu (30% DV).
About Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
These dried grapes offer a concentrated source of nutrients and sweetness, making them a popular and versatile food. Produced through a natural dehydration process, the resulting dark, seedless pieces retain much of the original grape's nutritional value. They are a good source of dietary fiber, which aids in digestion and promotes a feeling of fullness. Additionally, they provide potassium, important for maintaining healthy blood pressure, and iron, crucial for oxygen transport throughout the body. The naturally occurring sugars in raisins contribute to their energy-boosting qualities, making them a convenient snack for sustained activity.
While beneficial, it's essential to consume these in moderation due to their high sugar and calorie content. Serving sizes should be mindful, as the drying process concentrates the sugars. Raisins are incredibly adaptable in the kitchen. They can be enjoyed as a simple snack, added to breakfast cereals or oatmeal, or incorporated into baked goods like cookies, muffins, and bread. They also add a touch of sweetness and texture to savory dishes, such as salads, stews, and tagines. They are a key component of foods included in the USDA's Food Distribution Program, ensuring access to nutritious options within the program.
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