Discover the Health Benefits of Raisins


When it comes to eating more fruits and veggies, don’t forget about your dried options. Raisins are one of the most popular dried fruits, and for good reason. They are shelf stable, great when you’re on the go, nutrient-dense, and kid-friendly.  

While you should always be on the lookout for healthy snack choices in our stores, April is a great time to rediscover raisins. Let’s celebrate Raisin Day with a handful of this sun-dried treat! 

Raisins Are Nutrient-Rich and Delicious 

Raisins are a healthy, sweet option that can be enjoyed at breakfast, lunch, or dinner. They are an excellent source of carbohydrates and natural sugar, which can fuel your active lifestyle and provide lasting energy. Some athletes even choose raisins as a natural alternative to energy and endurance supplements.  

Raisins are often referred to as “nature’s candy,” but they typically do not contain added sugar. In addition to natural sugars and carbohydrates, raisins provide us with fiber, potassium, iron, phytonutrients, and antioxidants. A serving of raisins is a quarter cup or 1.5 ounces and contains: 

  • 130 calories 
  • 31 grams of carbohydrates, including one gram of fiber 
  • 9% of the daily value for potassium 
  • 4% of the daily value for iron 

With a treat so sweet, it’s easy to eat more than we need. For portion control, we recommend purchasing pre-packaged individual servings or portioning out larger packages into single servings. 

Celebrate Raisin Day this April 

April 30 is Raisin Day. California’s raisin growers first celebrated this fun and healthy holiday in 1909. Today, California still produces the majority of the world’s raisin supply.  

Now is a great time to include more raisins in your diet. Here are a few of our favorite meals and snacks with raisins: 

  • Add raisins to oatmeal or other cereals 
  • Try raisins as a salad topping on greens 
  • Add them to tuna or chicken salads  
  • Bake raisin bread and muffins 
  • Use in place of chocolate chips in recipes where you do not melt the chocolate chips, such as cookies 
  • Cook raisins to make a sweet sauce  
  • Add to brown rice, pilaf, or a whole grain side dish 
  • Make trail mix with raisins 

Make the Most of Your Raisins with Our Trail Mix Recipe 

If you’re looking for a simple and delicious snack, trail mix is a great choice. Here is the recipe for our favorite Our Family Trail Mix made with low salt popcorn, whole grain oat cereal, nuts, seeds, and raisins!  

Our Family Trail Mix 

Source: Our Family Foods 


  • ½ cup low salt popcorn  
  • ¼ cup Cheerios cereal 
  • 1 tablespoon Our Family sunflower seeds 
  • 2 tablespoons Our Family natural almonds 
  • 1 tablespoon Our Family raisins  
  • 1 teaspoon Our Family semi-sweet chocolate chips, optional 


  1. Combine in a sealable bag or container, measure, gently shake to mix, and enjoy! 

Get Everything You Need at D&W Fresh Market

Throw some Our Family Trail Mix in your backpack and get outdoors! You can pick up all the ingredients you need in our stores, and our weekly ad has lots of great deals. 

This week, purchase two boxes of Cheerios and save $1 with your yes card. And to honor Earth Day, we’ll plant one tree for every participating Cheerios or General Mills coupon you redeem. 

This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. 

Stephanie Edson Wellness Specialist SpartanNash Company

Stephanie Edson - Regional Wellness Specialist
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.