Sweet and Nutritious: A Guide to Sultana Raisins

Sweet and Nutritious: A Guide to Sultana Raisins

Sultanas, a kind of raisins, are widely favored dried fruits savored globally. These small, sweet seeds are not just tasty but also full of nutritional advantages. Nonetheless, there is often uncertainty about their nutritional value and appropriate daily consumption. This article explores the nutritional profiles of organic sultana raisins and raisins and offers recommendations on how many raisins to eat per day to support informed dietary decisions.

how many raisins to eat per day

Nutritional Insights into Sultanas and Raisins

When analyzing the nutritional profile of sultanas nutrition 100g, it offers a notable energy boost along with essential nutrients. Within this portion, approximately 299 calories are present, mainly sourced from 79 grams of carbohydrates, mainly sugars, complemented by roughly 3.7 grams of dietary fiber. The other sultana raisins nutrition facts are that they serve as a source of vitamins and minerals like potassium, iron, and vitamin B6, boosting overall health.


Comparing Sultanas to Raisins: Unveiling Nutritional Facts

How much raisins to eat per day? To answer this question, let’s consider more factors about different kinds of raisins such as sultanas. The nutritional profiles of sultanas and raisins share resemblances yet exhibit indirect differences. Both variants boast elevated levels of carbohydrates and sugars. For instance, a 100-gram serving of raisins typically delivers around 299 calories, 79 grams of carbohydrates, and 3.7 grams of dietary fiber. Notably, raisins have higher iron content relative to sultanas. Additionally, both varieties are known as commendable sources of antioxidants, essential in counteracting oxidative stress and curbing inflammation within the body.

how many raisins to eat per day

Caloric Content and Optimal Portion Sizes

How many raisins per day? Suitable portion sizes are pivotal when integrating sultanas into one’s dietary regimen.  Per 10 grams or 1 tbsp sultanas calories is approximately 30 Cal. This modest serving size presents a convenient avenue to delight in their sweetness without increasing excessive caloric intake. Incorporating such small portions into meals or snacks can facilitate effective caloric management while harnessing their nutritional abundance.


Sultanas and raisins are rich in essential nutrients like carbohydrates, fiber, potassium, iron, and vitamin B6, providing around 300 calories per 100 grams. While they share similarities, raisins often have higher iron content.


Portion Size and Daily Intake Recommendations

Portion sizes for sultanas and raisins can vary contingent on individual dietary requisites and health aspirations. How many raisins a day? A standard serving size typically spans around 1/4 cup or 40 grams, roughly 120 calories. For individuals who seek to fill sweetness into their dietary regimen without surplus caloric intake, limiting portion sizes to tiny servings, such as a tablespoon, is advisable.

Generally, if not suffering from problems like diabetes, according to individual dietary conditions and health objectives, a daily intake of raisins ranges from 1/4 cup to 1/2 cup, corresponding to 40-80 grams is suitable.

benefits of eating raisins at night

Navigating Weight Management Activities

Raisins can be beneficial in weight management if the portion size is taken into account:

·      How Many Raisins to Eat Per Day for Weight Loss?

For individuals trying to lose weight, attentive monitoring of raisin intake is important due to their elevated sugar content. To understand how many raisins per day for weight loss, remember that consumption of approximately 1-2 tablespoons (10-20 grams) of raisins per day is suggested. Raisins can be a healthy addition to weight loss plans when eaten in moderation and balanced with other nutrient-rich foods.

  • How Many Raisins to Eat Per Day to Gain Weight?

Conversely, individuals striving to increase their weight may integrate raisins into their dietary repertoire. How many raisins per day for weight gain? Incorporating more substantial portions, such as 1/2 to 1 cup (80-160 grams) of raisins daily, can facilitate a healthful escalation in caloric consumption. The inherent sugars in raisins confer rapid energy refill, while their fiber content aids digestion.

how many raisins to eat per day


Warning: Considering Health Implications

While raisins offer countless health benefits, excessive consumption can potentially result in rapid adverse health effects, including elevated blood sugar levels and undesired weight gain. Maintaining a balance between raisin consumption and other nutrient-rich edibles is imperative for sustaining overall health. Individuals who suffer from diabetes or other medical conditions are advised to consult healthcare professionals for tailored guidance regarding raisin intake.


Portion sizes for sultanas and raisins vary, with a standard serving at about 1/4 cup or 40 grams, providing roughly 120 calories. For weight management, moderation is key. Aim for 1-2 tablespoons (10-20 grams) daily for weight loss and 1/2 to 1 cup (80-160 grams) for weight gain.


1 tbsp sultanas calories


Practical Tips for Raisin Incorporation

Adding raisins to your meals and snacks can be easy and fun. Here are some simple ideas to help you include these healthy dried fruits in your daily diet:

  • For breakfast, shake raisins on your oatmeal, cereal, or yogurt for a tasty and nutritious boost.
  • Add raisins to salads to add a touch of sweetness and texture.
  • Include raisins in baking recipes like muffins, bread, and cookies to enhance flavor and nutrition.
  • Mix raisins with nuts and seeds to make a healthy and satisfying trail mix for snacks.
  • Incorporate raisins into savory dishes such as couscous, rice pilaf, or curry for a delicious combination of flavors.


Sultanas and raisins offer sweetness and nutrition to diets worldwide. This article explored their nutritional content and addressed common questions about daily consumption like how many raisins to eat per day. Understanding portion sizes is important, with small servings recommended for caloric control. Tailoring intake to individual needs, such as 1/4 to 1/2 cup per day, can support health goals. Raisins can aid weight management when balanced with other foods, but moderation is key, especially for those with conditions like diabetes. Incorporating raisins into meals and snacks is an easy way to enjoy their benefits while enhancing flavor and nutrition. To prepare Iranian raisins such as organic golden raisins or Sultana Raisins, contact us on kourosh website.

Quality Raisins in Kourosh Foods

At Kourosh Foods , our commitment to excellence extends to our premium selection of different kinds of raisins such as sultanas, renowned for their exceptional quality and rich flavor. With careful attention to details at every stage of production, from sourcing to packaging, we ensure that each raisin meets standards. Our customers trust us to deliver nothing but fine and fresh raisins every time. When it comes to shipping, we prioritize reliability and efficiency, employing the best methods to ensure that your order arrives punctually and in perfect condition. Do not hesitate to call us now to place your order.

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