Some people love them; other people hate them. Raisins have their benefits, but it’s far too easy to overindulge on them. Today, however, we’re looking at their potassium levels. Are raisins high in potassium?
Are raisins high in potassium?
Generally, raisins come naturally loaded with potassium. However, if you stick to the recommended serving of raisins (1 oz/60 raisins), you should be okay if you’re following a low-potassium diet. And if you’re looking to boost your potassium intake, simply eat some more raisins.
Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).
How much potassium is in raisins?
The most popular raisins – seedless and golden seedless, have 200-220 mg of potassium per serving (1 oz/60 raisins). On the other hand, seeded raisins have more potassium in them, closer to 300 mg per serving.
The 200 mg potassium per serving is around 5% of the recommended daily intake of potassium, which stands at 4,700 for adults. By eating two servings, you’d already be at 10%.
If you’re following a low-potassium diet, one serving of raisins will give you between 6 and 10% of the recommended daily intake (2,000-3,000 mg).
Raisins Nutrition Facts: 1 oz (60 raisins/28.4 g), seedless
- 85 Calories
- Total Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Cholesterol 0 mg 0%
- Sodium 3.1 mg 0%
- Potassium 212.3 mg 6%
- Total Carbohydrate 22 g 7%
- Dietary fiber 1 g 4%
- Sugar 17 g
- Protein 0.9 g 1%
- Vitamin C 1%
- Calcium 1%
- Iron 2%
- Vitamin D 0%
- Vitamin B6 0%
- Cobalamin 0%
- Magnesium 2%
Are raisins good for you?
Raisins have many health benefits. They do come from grapes, after all. Let’s see some of the main ones.
1. Raisins are full of antioxidants
Raisins contain a good amount of antioxidants called polyphenols. They help control inflammation and fight free radicals in your body.
They also help with cognitive function and help protect from dementia, Alzheimer’s, and other cognitive diseases.
2. Raisins contain iron and calcium
A single serving of raisins can help you boost your iron, calcium, and vitamin B6 by a few percent. I don’t have to tell you how important iron and calcium are for our bodies.
And vitamin B6, or pyridoxine, can be naturally found in many foods and is routinely added to foods and supplements. Because our bodies can’t produce it, we have to get it from foods or supplements.
It’s important for optimal health to consume a sufficient amount of it as it may even prevent and treat chronic diseases.
3. Raisins are a good source of fiber
One ounce of raisins typically has one gram of dietary fiber. Although that’s not earth-shattering, it does help you increase your intake of fiber.
Can you take in too much potassium from raisins?
It’s too easy to overeat on raisins as they’re delicious. That’s if you’re a fan, of course. Which I am. Some people can’t stand raisins and refuse to eat anything that has them.
To keep an eye on how many raisins you eat, never eat them straight out of the bag. It’s better to put them in a smaller cup or bowl, so you don’t go overboard. They are known to be quite full of calories due to their high levels of natural sugar, just like any other dried fruit.
Can you eat raisins on a low potassium diet?
It’s easy to incorporate raisins into a low-potassium diet. Your only tasks are to stick to seedless raisins because they’re lower in potassium than seeded ones and to not overeat on them.
As we already mentioned, raisins are chock-full of antioxidants, iron, calcium and are an excellent source of fiber. That’s why I wouldn’t skip them even on a low-potassium diet. However, if you aren’t sure if you should eat them or not, it’s best to ask your doctor or dietitian.
Which has more potassium grapes or raisins?
Since raisins come from grapes, one would expect that they’d have a similar potassium content. However, raisins have much more potassium in them than grapes, pound per pound.
That’s because grapes are mostly water, and raisins are de-hydrated and are left with just the essence. If we look at 3.5 ounces (100 g) of grapes vs. raisins, we come at 749 mg for raisins and only 191 mg for grapes. That’s more than 3 times more potassium in raisins than in the same amount of grapes.
However, you’re probably not going to eat three and a half ounces of raisins in one sitting, but it’s easy to eat the same amount of grapes and then some. For example, eating 14+ ounces (400 g) of grapes in one go isn’t a big deal.
Therefore, you’re going to get similar or more potassium from grapes than you would from raisins, even though on paper, raisins have more potassium.
How are raisins made?
Raisins come from grapes that are usually sun-dried or de-hydrated. All the water from grapes has to evaporate for them to become wrinkly and delicious. The different colors of raisins come not because they’re made of different grapes but because of the way we dry them.
Sun-dried grapes will become purple, and de-hydrated ones will be golden raisins due to the use of sulfur dioxide used in other dry fruit as well.
Seeded raisins vs. seedless raisins
Seeded raisins were the first raisins made before people developed seedless grapes. They are still made today by popping out the seed before drying the grapes.
Raisin varieties depend on the kind of grape and come in an assortment of sizes and colors that include yellow, purple, green, black, brown, and even blue.
Which dried fruit is low in potassium?
Dried fruits typically have a considerable amount of potassium in them. But there is a type of dried fruit that has a much lower amount of potassium in them, making them ideal for people on low-potassium diets.
Dried fruit with low amounts of potassium is dried cranberry that has only 40 mg of potassium per 3.5 ounces (100 g). That’s more than 18 times less potassium than what raisins have (749 mg per 100 g).
Which dried fruit is high in potassium?
Dried fruits that are high in potassium include dehydrated bananas (also banana powder) and dried apricots. 3.5 ounces (100 g) of dried bananas contain 1,490 mg potassium which is almost a third of recommended daily intake of potassium.
On the other hand, dried apricots aren’t lagging far behind bananas. They have a respectable 1,162 mg of potassium per 100 g. That’s far more than raisins.
Raisins have a respectable amount of potassium per serving. However, you can easily add more (or less) potassium to your diet by eating more (or less) raisins.
No matter how many raisins you add to your diet (within bounds), you’ll be benefiting from added fiber, iron, antioxidants, and, of course, potassium.
Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.