12 Amazing Golden Raisin Benefits That Will Make You Add This Superfood To Your Diet

12 Amazing Golden Raisin Benefits That Will Make You Add This  Superfood To Your Diet

Punchline:  From a glowing skin to a healthy heart - these golden raisin benefits make it a must have superfood for your kitchen pantry

Golden raisins are a power packed with minerals and vitamins such as

  • Calcium, 
  • Iron, 
  • Magnesium, 
  • Potassium, 
  • zinc, 
  • Vitamin C, 
  • Vitamin E and lots more,

Let us explore and understand the health benefits of including raisins in your diet.

What Are Raisins?

Raisins are a very popular dry fruit that is prepared by drying grapes in the sun or by using a food dehydrator. It was the Middle East that introduced raisins to Europe, where they enjoyed enormous popularity among the Greeks and Romans. In fact, Early Greeks and Romans used raisins as decorations in places of worship, and they awarded raisins as prizes in athletic competitions.

Today, raisins can now be found in all online or offline stores and are no longer confined to temples. No matter what your preference regarding dried foods, you might still encounter these tasty little morsels of sweetness in cookies, cakes, granolas, or perhaps as a topping on salads, savoury roasts, or Indian curries.

Despite their shrivelled appearance, there are numerous golden raisin benefits as these tiny nuggets of sweetness pack a nutritional punch like no other.

What Are Golden Raisins?

Golden raisins are those raisins in which the antioxidant sulphur dioxide is added during the drying process to preserve its characteristic gold colour. They are dried at controlled temperatures and controlled humidity levels.

Golden raisins are also called white raisins or muscats. They are distinguished from other raisins such as Golden, Sultana, Malayer, Green, Black Raisins, and Crimson raisins, based on the processing through which they are dried, including sun drying, in the dark, in the oven, with or without sulphites, etc.

What Are The Major Differences between Golden Raisin and Regular Raisin?

The major differences between golden raisins and normal raisins are as below:

Golden Raisins

Normal Raisins

Method Of Drying

Dried in oven or sun which gives them a distinctive brown colour

Dried with the antioxidant sulfur dioxide which gives them their golden colour. 


Lighter and fruitier than normal raisins.

Not as fruity as light as golden raisins.


Golden raisins are a little juicier and plumper.

Chewier when compared to golden raisins.


Golden raisins have more antioxidant and anti-inflammatory properties.

Not as many antioxidant and anti-inflammatory properties when compared to golden raisins.


Why Are Golden Raisins Better Than Regular Raisins?

Golden raisins are better than regular raisins because they have more phytonutrients called flavonoids that give plants their antioxidant properties. Golden raisins also have higher antioxidant and phenolic contents, compared to dry raisins and grapes. Additionally, the use of sulfur-containing compounds used in drying golden raisins provides a host of anti-inflammatory health benefits. 

Besides this, golden raisins and regular raisins have similar nutritional content and offer substantial health benefits because of ‌beneficial minerals present in raisins, such as iron, copper, and magnesium.

Golden Raisins Nutritional Information

Nutrient per 100 gms

Golden Raisins










Fiber (total dietary)



Sugars (total)




























Vitamin C (total ascorbic acid)












Folate (DFE) 1



Vitamin E (alpha-tocopherol)



Vitamin K (phylloquinone)









How to Eat Golden Raisins?

Golden raisins are versatile and can be eaten for breakfast, snacks, lunch, dinner and dessert.

Here are some ideas on how to make golden raisins a part of your everyday diet

Breakfast And Mid-Morning Snack

Golden raisins can be included in breakfast by sprinkling a handful over oats, yoghurt, or porridge. They can be mixed into pancakes. Mixing raisins into trail mix is a healthy way to add a pop of sweetness to your mid-morning snack.

Lunches, Dinners And Desserts

No matter your food and cuisine choice, Mediterranean salads, Indian Biryanis and English Sunday Roasts golden raisins complement every dish. Golden raisins are also the perfect partner for puddings, cookies, cakes, and Indian sweets such as halwas and mithais if you have a sweet tooth and enjoy desserts.

What Do Experts Suggest?

According to nutritionists and dietitians, the best way to enjoy the benefits of raisins is to soak them in water and eat them directly. In addition, many believe soaking golden raisins in gin increases its medicinal value and reduces symptoms of arthritis. No matter how you like to enjoy raisins, when it comes to cooking with raisins experts suggest that you should only use golden raisins for their sweet, fruity flavour and plump texture.

12 Golden Raisin Benefits For Your Health

1) A Boost Of Energy

Raisins are an abundant source of simple carbohydrates in the form of glucose and fructose. They provide the body with ready energy. Your body does not need to break down these sugars any further because they are already in their simplest form for absorption. Thus, giving you a boost of energy just when you need it. 

2) Help You Lose Weight

One of the lesser-known golden raisin benefits is that they help in weight loss. Raisins are naturally sweet, low in calories, and quite fibrous. The sweetness from the raisins satisfies reduces any sweet cravings while the fibre content in golden raisins helps satiate the appetite. This helps you  lose weight. 

3) Improve Your Oral Health

All foods that are sweet and sticky, such as raisins, are assumed to cause cavities. However, researchers have found that phytochemicals found in raisins seem to ‌fight bacteria that cause cavities and gum disease in the mouth.

4) Improves Your Cardiovascular Health And Helps Lower Cholesterol

Another golden raisins advantage is that it improves your heart health. Several studies have shown that raisins can lower your risk of heart disease by reducing blood pressure and blood sugar. Raisins contain fibre, which lowers the bad cholesterol, thus reducing the strain on your heart. 

5) Helps Lower Blood Pressure

The potassium content in golden raisins is high. Studies have shown that potassium helps the walls of our blood vessels to relax, making it a natural vasodilator. By helping the walls  of our blood vessels to relax, it not just improves blood circulation but it also lowers blood pressure & reduce the risk of a stroke.

6) Can Improve Eyesight

Golden raisins contain polyphenolic phytonutrients that fight free radical damage to vision and prevent degeneration of the eye muscles. As a result, golden raisin benefits your eye health and vision.

7) Helps With  Gastrointestinal And Colon Health

Golden Raisins are an excellent source of fibre that aids digestion, improves bowel movements and can ease stomach issues. Additionally, raisins contain tartaric acid. Several studies suggest this protein has anti-inflammatory properties, improves intestinal function, and regulates the balance of gut bacteria. The study also suggests that golden raisin benefits by reducing the risk of colorectal cancer.

8) Golden Raisins For Arthritis Relief

Golden raisins health advantages  include pain relief from inflammatory conditions such as arthritis and gout due to their antioxidant and polyphenol content.

9) Helps Treat Insomnia

It has been proved that golden raisin benefits include treating insomnia because of their high iron content. Besides increasing the production of haemoglobin, iron also improves metabolism, transports oxygen, and improves sleep.

10) Golden Raisins Reduce Risk Of Cancer

Phytonutrients are some of the most powerful antioxidants found in golden raisins and the drying process of golden raisins preserves the antioxidants in them. There is evidence that these plant-based compounds can reduce the risk of cancer.

11) Improve Your Immunity

Vitamin B and C, found in raisins, support the body's overall immunity and make it less prone to infection. It also protects against multiple types of infections, fevers, and other forms of illness thanks to its anti-inflammatory properties.

12) Healthy Hair And Skin

Golden Raisins are a rich source of fibre, iron, calcium, magnesium, phosphorus, Vitamin C, Selenium, Zinc and other essential nutrients. Adding this combination of nutrients and antioxidants to a diet focuses on creating healthy, glowing skin and hair.

In Conclusion

Many people consider golden raisins to be a superfood because of the numerous golden raisin benefits ranging from improving your sleep, your skin and hair to preventing cardiovascular diseases and cancer.

With these vast and varied health benefits, golden raisins are a great addition to your daily diet. However, like all dried fruit, it is important to maintain a balance and not eat more than a handful of these delicious golden treats at one time. 

You can trust Nutrilitius to bring you the finest quality organic golden raisins, carefully sourced from the best farms in India and delivered right to your door.

Related Resources

You may also like View all