Raisins vs. Dried Cranberries: A Comprehensive Nutrition Faceoff
Discover the nutritional differences between raisins and dried cranberries, and find out which dried fruit packs the healthiest punch.
Raisins vs. Dried Cranberries: Which Shriveled Fruit is Healthier?
Dried fruit is a popular go-to for quick snacking, salads, and trail mixes. But not all dried fruits have the same nutritional benefits. Raisins and dried cranberries often appear side by side on the grocery shelf, yet their nutrition profiles differ in substantial ways. This comprehensive guide explores their calorie content, key nutrient differences, health effects, and whether one stands out as the healthier choice.
Table of Nutritional Comparison
| Nutrient | Raisins (per serving) | Dried Cranberries (per serving) |
|---|---|---|
| Calories | 120 | 123 |
| Protein | 1.2g | 0.03g |
| Fat | 0.2g | 0.6g |
| Sugar | 24g | 26g* |
| Carbohydrates | 11% DV | 11% DV |
| Fiber | 6% DV | 9% DV |
| Sodium | 4mg | 1mg |
| Calcium | 2% DV | 0.4% DV |
| Iron | 4% DV | 1% DV |
| Magnesium | 3% DV | 0.5% DV |
| Potassium | 9% DV | 0.5% DV |
| Folate (Vitamin B9) | 2mg | 0mg |
| Vitamin C | 5.4mg | 14mg |
| Vitamin E | Negligible | 1.3mg |
*Note: Most dried cranberries contain added sugars, while raisins are naturally sweet.
Calories
Calories are often a primary consideration for healthy snacking. Raisins provide 120 calories per small box, slightly less than dried cranberries at 123 calories. While the calorie difference is modest, those tracking total calorie intake may favor raisins for a slight reduction.
For those comparing per 100 grams, the gap widens; raisins supply 296 calories, while cranberries deliver only 46 calories per the same weight when unsweetened, though commercial dried cranberries tend to have more due to added sugar.
Protein
Neither dried fruit is high in protein, but raisins contain considerably more: 1.2g per serving compared to only 0.03g for cranberries. Protein is crucial for muscle maintenance and satiety.
Fat Content
Both fruits are naturally low in fat, with raisins at 0.2g and cranberries at 0.6g per serving. This slight uptick in cranberries is negligible and unlikely to impact dietary fat intake.
Sugar Content and Added Sugars
Raisins have 24g of sugar, almost exclusively natural. Dried cranberries contain 26g, much of which is added sugar, making them less ideal for those minimizing sugar intake.
- American Heart Association (AHA) recommends no more than 25g of added sugar per day for women and 36g for men.
- Most dried cranberries use sweeteners during processing; check labels for “no sugar added” or “low sugar” products.
Carbohydrate Impact
As dried fruits, both have similar carb content—each delivers approximately 11% of the daily value per serving. They offer instant energy, beneficial for athletes or active individuals.
Dietary Fiber
Fiber helps with gut health and provides satiety. Dried cranberries nudge ahead slightly in fiber, with 9% DV versus 6% DV in raisins. However, when measured per 100 grams, raisins offer 6.8g fiber—almost double that of cranberries.
Sodium Levels
Both are low sodium snacks; raisins have 4mg and cranberries just 1mg, making them suitable for people monitoring sodium intake.
What others are reading
Calcium for Bone Health
Raisins provide 2% DV calcium, compared to just 0.4% DV in cranberries. Calcium strengthens bones and may reduce osteoporosis risk.
Iron Content
Iron is crucial for oxygen transport in the blood. Raisins offer 4% DV iron, while cranberries supply just 1% DV. People with low iron levels may benefit from the modest increase provided by raisins.
Magnesium and Blood Pressure
Raisins: 3% DV
Dried Cranberries: 0.5% DV
Magnesium supports heart function, energy production, and blood pressure regulation. Raisins are a modest but more substantial source.
Potassium Levels
Raisins deliver an impressive 9% DV of potassium—almost as much as a small banana. Dried cranberries offer only 0.5% DV, making raisins the clear winner for this heart-healthy mineral.
Folate (Vitamin B9)
Folate is essential for healthy cell function and may reduce heart disease risk. Raisins: 2mg per serving. Dried Cranberries: none.
Other Vitamin Content: C, A, and E
- Vitamin C: Dried cranberries (14mg per 100g) contain nearly three times the vitamin C of raisins (5.4mg per 100g).
- Vitamin E: Cranberries offer 1.3mg per 100g; raisins offer negligible amounts.
- Vitamin A: Comparable trace amounts in both.
Preservatives and Ingredients
- Standard raisins do not contain preservatives like sulfur dioxide. However, golden raisins do contain added preservatives.
- Most commercial dried cranberries are free of preservatives. Always check ingredient lists for confirmation.
- ‘Low sugar’ versions of dried cranberries are available and may contain up to 50% less sugar.
Health Benefits and Risks
- Dried fruit is shelf-stable and portable, making it a good snack option for busy lifestyles.
- Due to drying, some water-soluble vitamins (like vitamin C and B vitamins) may diminish in both fruits.
- Fiber content helps digestion and feeling full, but high sugar content means consumption should be moderate, especially for those monitoring blood sugar.
- Fresh fruit generally provides more nutrients and less sugar than dried fruit; prioritize fresh when possible.
Which is Healthier: Raisins or Dried Cranberries?
- Raisins are slightly lower in calories and sugar, contain more protein, potassium, iron, magnesium, calcium, folate, and dietary fiber per serving.
- Dried cranberries offer more vitamin C and E but usually contain added sugars.
- Both can fit into a healthy, minimally processed diet, but raisins are the more nutrient-rich option for most people.
The Winner: Raisins
When comparing nutrient density and ingredients, raisins generally come out ahead. Their natural sweetness, higher levels of key minerals and vitamins, and lower reliance on added sugars make them a superior choice for most nutrition goals.
Tips for Healthier Snacking
- Read ingredient lists carefully—look for ‘no sugar added’ or ‘low sugar’ on dried cranberry packages.
- Pair dried fruit with a protein source (like nuts or seeds) to curb sugar spikes.
- Use dried fruit as a salad topper or oatmeal mix-in for natural sweetness.
- Limit portion sizes to keep sugar and calories in check.
- Rotate dried fruit snacks with fresh fruit for optimal nutrition.
Frequently Asked Questions (FAQs)
Q: Can I eat dried cranberries on a low-sugar diet?
A: Most commercial dried cranberries contain added sugar. Seek out varieties labeled “reduced sugar” or “no sugar added,” but be sure to check nutrition labels before purchase.
Q: Are golden raisins healthier than regular raisins?
A: Golden raisins contain sulfur dioxide as a preservative; regular (brown) raisins do not. Both share similar nutrition profiles, but some prefer regular raisins for fewer additives.
Q: Which fruit helps increase iron intake?
A: Raisins provide more iron per serving than dried cranberries, making them a good choice for boosting dietary iron. However, other iron-rich foods include red meat, leafy greens, seafood, and beans.
Q: Can dried fruit replace fresh fruit for nutrition?
A: Dried fruit offers convenience and nutrients but usually with less vitamin C and more sugar than fresh fruit. For optimal health, include fresh fruit in your diet regularly.
Q: Do all dried cranberries contain preservatives?
A: Most brands (including Ocean Spray) do not use preservatives in dried cranberries, but it’s best practice to read labels to confirm.
Explore More for a Healthier Diet
- Top Foods for Better Kidney Health
- Protein-Packed Snacks for Every Diet
- Foods That Lower Cholesterol Naturally
- Easy Ways to Boost Iron Intake
- Smart Fast Food Choices for Balanced Eating
- Foods High in Potassium
- Gut-Friendly Options for Digestive Wellness
The Bottom Line
Raisins emerge as the nutritious choice—they provide slightly fewer calories, more minerals (potassium, iron, magnesium, calcium), more fiber, and less added sugar (with natural sweetness). Dried cranberries have benefits, especially as a source of vitamin C and E, but their reliance on added sugar for palatability makes them a less optimal pick for daily snacking. Moderation and variety are key, so enjoy both in balance, but reach for plain raisins when prioritizing overall nutrition.
References
- https://www.prevention.com/food-nutrition/a19828540/raisins-vs-dried-cranberries/
- https://www.soupersage.com/compare-nutrition/raisins-vs-cranberry
- https://www.healthcastle.com/nutrition-faceoff-craisins-dried-cranberries-vs-raisins/
- https://foodstruct.com/nutrition-comparison/raisin-vs-cranberry
- https://www.foodandhealth.com/blog/cranberries-raisins-sugars
- https://americanpress.com/2020/12/16/16-food_cover-raisins-vs-cranberries/
- https://www.dvo.com/newsletter/monthly/2016/march/remedy1.html
- https://www.health.harvard.edu/digital_first_content/dried-fruit-healthy-snack-sugary-treat-or-somewhere-in-between
Similar Articles
Read full bio of Sneha Tete
