What's Healthier: Raisins Or Dried Cranberries? (2024)

FAQs

What's Healthier: Raisins Or Dried Cranberries? ›

The bottom line. Raisins are the clear choice. They're slightly lower in calories and sugar, but offer more protein, potassium, and other good-for-you nutrients.

Our Pick: Raisins

In this nutrition faceoff, raisins win because they offer a high amount of potassium and have no sugar added. Practically speaking, both raisins and dried cranberries can be part of a diet consisting of minimally processed foods.

Prunes provide fiber, GI regularity, and calcium to strengthen bones. Dates have been shown to assist with fertility and labor, are the most nutrient-dense of dried fruit options, and have a low GI index (so they don't affect blood sugar levels as intensely).

Rich in proteins, vitamins, minerals and dietary fibre, dry fruits make for a delicious and healthy snack. Health experts recommend eating dry fruits like apricots, walnuts and pistachios to stay healthy.

Cranberry FAQs

However, they also have a lot of added sugar. One serving size (or recommended portion) of dried cranberries has nearly 25 grams of added sugar, which is the recommended daily limit for some people. There are some unsweetened versions, but they can be hard to find.

Safety and Side Effects

Cranberries and cranberry products are usually safe for most people if consumed in moderation. However, excessive consumption may cause stomach upset and diarrhea — and may also increase the risk of kidney stones in predisposed individuals.

Dried cranberries offers profuse amounts of vitamin C that confers anti-inflammatory properties to reduce swelling in the bladder, which is more common in women than men. Also, its antioxidant capabilities are useful in removing detrimental free radicals and harmful bacteria from the body.

Walnuts – loaded with minerals, vitamins, antioxidants, fibers, proteins, and omega-3 fatty acids. Dates, pistachios, and raisins – rich in proteins and vitamins. May help control diabetes and cholesterol and boost immunity in some cases.

Almonds. Almonds are high in nutrients and low in calories. Because of their high fiber content, almonds are among the best dry fruits for weight loss.

Dried Apricots: Dried apricots are a tasty dry fruit that is very low in sugar content and has a brilliant composition of antioxidants.

When should you not eat dry fruit? ›

Raisins, those bite-sized delights, are full of nutrients and natural sugars. However, consuming them on an empty stomach in the morning can lead to a sudden spike in blood sugar levels. Enjoy them as part of a balanced diet, perhaps sprinkled on curd or paired with nuts to counteract their concentrated sweetness.

Raisin consumption should not exceed 40 to 50 grams per day. More raisins, according to Jagriti Brar, can harm our digestive system. Raisins are high in fibre and can aid digestion, but too much fibre can harm the system and prevent other nutrients from being absorbed.

The bottom line. Raisins are the clear choice. They're slightly lower in calories and sugar, but offer more protein, potassium, and other good-for-you nutrients.

Cranberries come under the category of GRAS (generally regarded as safe), but consumption in large amounts can cause upset stomach and diarrhoea in young children. Concentrated extracts of cranberries contain a high amount of oxalates. Oxalates are a risk factor for kidney stones when consumed in high amounts.

The cranberry is also a contender when it comes to antioxidant content. While wild blueberries outperform them when it comes to measuring both antioxidant capacity and cellular antioxidant activity, cranberries pack their own health punch.

They both behave similarly in doughs and batters, absorbing liquids and softening throughout the baking process. For those seeking variety or catering to specific taste preferences, using dried cranberries as a substitute for raisins is a reliable and versatile choice.

Dried Apricots: Dried apricots are a tasty dry fruit that is very low in sugar content and has a brilliant composition of antioxidants.

Cranberries contain phytonutrients called A-type proanthocyanidins. These are antioxidants that may prevent urinary tract and kidney infections by reducing bacteria levels in urine. Cranberries are also low in potassium, phosphorus, and sodium.

Blueberries contain more thiamin, niacin, and folate, while cranberries have more pantothenic acid. Pantothenic acid helps turn the food you eat into the energy you need. Cranberries have a total antioxidant capacity of 8,983 per cup.