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Raisins: Rich in B vitamins and important minerals


General information about raisins

Raisins, dried grapes, are a popular sweet snack that also contains many nutrients. With 68 grams of sugar per 100 grams, raisins provide a lot of energy.

However, due to the combination of different dietary fiber, fiber and swelling agents in the raisins, the sugar enters the blood only slowly and continuously. Among sweet foods, raisins are among the best sources of dietary fiber.

It is important to note when buying raisins: to allow for a longer shelf life, raisins are often still sulfured, but this is considered harmful to health. You can avoid sulfurization by buying organic produce. In addition, this also ensures that no pesticides were/are on the fruit.

Nutrients and effect of raisins

Especially rich in B vitamins, potassium and iron

B vitamins are indispensable in our body for numerous metabolic processes. Several B vitamins are present in raisins, especially B1, B3, B5 and B6.

Vitamin B1 (thiamine) is also called the nerve vitamin and fulfills important tasks in energy metabolism and helps ensure that energy can be produced from food. Accordingly, vitamin B1 is involved in all muscle activities, cell functions, growth and healing processes.

In addition, vitamin B1 is involved in collagen formation and thus supports healthy bones, cartilage and joints.

Vitamin B2 (riboflavin) is also crucial in energy and cell metabolism, and can improve energy production in the cell and thus energy metabolism in muscles and brain.

Raisins also have a high potassium content: 100 grams contain about 750 mg of potassium, which covers about 20 percent of the daily potassium requirement. Potassium is important for muscle building and muscle activity, among other things.

Raisins also support a good supply of iron: 100 grams already cover around 20 percent of the daily requirement of 10 to 15 mg of iron. Among other things, iron plays a very important role in the adequate supply of oxygen to the cells.


per 100 g raisins


1.88 mg


32 mg


0.32 mg


0,75 g


Vitamin B1

0.11 mg

Vitamin B2

0.13 mg

Nutritional values



79,18 g


0,46 g


3,07 g

Dietary fiber

3,7 g

Flavonoids with antioxidant potential

In addition to the high content of B vitamins and important minerals, raisins contain a high proportion of secondary plant substances such as flavonoids/anthocyanins. 

These are said to have a high antioxidant potential, which can protect cells from damage due to oxidative stress caused by free radicals. Oxidative stress occurs, for example, during high physical stress such as intense workouts.

Full carbohydrate power with fruity support

Every athlete knows how important a powerful snack can be before training or during long endurance races. Our PORRIDGE BAR not only provides long-term energy, but is also super compatible and easy to digest due to the natural ingredients.

The raisins make the PORRIDGE BAR pleasant but not too sweet. This is especially important for very long loads, as overly aggressive flavors can be off-putting after a while.


Our sports nutrition product with raisins

Other interesting active ingredients

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