A single-serving of raisins is a practical, satisfying, nutritious snack. The dehydration process depletes grapes of some nutrients, leaving them low in vitamin content, but they contain antioxidant flavonoids, pigments that give plants their color, that offer health benefits. Although colorful fruits are often richer in antioxidants because they contain more flavonoids, golden raisins have more of some flavonoids than regular raisins, so choose your raisin type based on your health goals.
Vitamins and Minerals
Golden and regular raisins are nearly identical in terms of most nutrients and daily value. A 1.5-ounce, single-serving box of either provides about 130 calories, 1.7 grams of fiber, 1.5 grams of protein and 25.5 grams of natural sugar. Each gives you less than 5 percent of your recommended daily intake for calcium, iron, magnesium and most B vitamins. Each provides 5 to 10 percent of the potassium and phosphorus you need each day.