10 Benefits of Dry Grapes

This article is reviewed by an expert

dry grapes benefits

Dry grapes are also known as raisins, which are dried grapes that have lost most of their water content. They are usually made from seedless grapes and come in different colours, such as golden, green, black, and brown. Dry grapes are delightfully sweet, but also highly nutritious. They contain a good amount of fibre, antioxidants and number of essential minerals such as iron. They are also versatile and can be added to a variety of dishes, from baked foods and salads to kormas and kheer. The next time you’re craving sugar, just satisfy your sweet tooth with a handful or dry grapes.

Dry Grapes Benefits

  • Rich In Antioxidants

Primary Benefits: Dry grapes are packed with antioxidants that help protect the body from oxidative stress and damage caused by free radicals. A study published in the Journal of Agricultural and Food Chemistry found that raisins possess high antioxidant activity, which contributes to their potential health benefits [1]. Black dry grapes are particularly notable in this regard.

  • Digestive Health

Primary Benefits: Dry grapes contain dietary fibre, which promotes healthy digestion and helps prevent constipation. Studies suggest that raisin consumption improves bowel movement frequency and stool consistency in individuals with chronic constipation because of the presence of fibre and a sugar called sorbitol [2].

  • Bone Health

Secondary Benefits: Dry grapes are a good source of calcium, which is essential for maintaining strong and healthy bones. A study published in the Journal of Food Technology and Nutrition Sciences reported that raisins contain significant amounts of calcium, making them a potential dietary component for improving bone health [3].

  • Heart Health

Primary Benefits: Dry grapes may have a positive impact on heart health. They are a good source of dietary fibre, potassium, and polyphenols, which have been associated with reduced risk of cardiovascular diseases. A review of research that was published by the American College of Cardiology indicated that raisin consumption was associated with improvements in cardiovascular risk factors, including blood pressure and blood lipids [4].

  • Blood Sugar Control

Primary Benefits: Dry grapes have a low glycaemic index and contain fibre and polyphenols, which can help regulate blood sugar levels. A study published in the Journal of Nutritional Science showed that raisin consumption significantly reduced postprandial (after-meal) glucose levels in healthy adults and could also help people with diabetes [5].

  • Eye Health

Secondary Benefits: Dry grapes contain certain antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health and may help reduce the risk of age-related macular degeneration. A study published in the journal Public Health Nutrition demonstrated the presence of lutein and zeaxanthin in raisins, suggesting their potential role in supporting eye health [6].

  • Weight Management

Secondary Benefits: Dry grapes are a nutrient-dense snack that can help promote satiety and aid in weight management. A study published in the Journal of Food Science found that consuming raisins as a mid-morning snack resulted in increased feelings of fullness and reduced subsequent food intake compared to a processed snack [7].

  • Blood Pressure Regulation

Primary Benefits: The potassium content in dry grapes may contribute to the regulation of blood pressure. Potassium is known to have vasodilatory effects and can help lower blood pressure. A study published in the Journal of the American College of Cardiology suggested that raisin consumption could have antihypertensive effects in individuals with prehypertension or borderline hypertension [8].

  • Dental Health

Secondary Benefits: Dry grapes contain certain compounds that may inhibit the growth of oral bacteria and contribute to dental health. A study published in the Journal of Food Science reported the presence of antimicrobial compounds in raisins, which could potentially help prevent dental caries [9].

  • Cognitive Function

Secondary Benefits: Dry grapes contain polyphenols that have been associated with improved cognitive function and reduced risk of neurodegenerative diseases. A study published in the journal BMC Geriatrics found that raisin consumption increased antioxidant capacity and improved cognitive performance in healthy older adults [10].


Keep in mind that although dry grapes are highly nutritious and can be part of a healthy and balanced diet, they should be consumed in moderation. They are high in sugar and calories, which means that you should carefully monitor your serving size if you have prediabetes or diabetes, or are trying to lose weight. It may also be a good idea to choose specific types of dry grapes, because dry black grapes benefits may be the same as yellow or green dry grapes, but contain less sugar. If you want to add raisins to your diet to deal with any specific health condition, it would also be a good idea to talk to an Ayurvedic doctor for more personalized recommendations and other options.


1. What are the benefits of dry grapes soaked in water?

Dry grapes are healthy in any form, but soaking them in milk or water is believed to improve their efficacy by making polyphenols and other phytochemicals more accessible.

2. How does the colour of dry grapes matter?

The health benefits of dry grapes are similar no matter their colour, but there are some variations in sugar content and other minerals. Dry black grapes tend to have lower sugar and higher antioxidant content.

3. What is the ideal serving size of dry grapes?

Ideally, a serving of dry grapes should not exceed 50 grams, which would be about a handful of dry grapes.

Disclaimer: This article is written from a health and lifestyle perspective. It is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.


  1. https://pubmed.ncbi.nlm.nih.gov/17880162/
  2. https://assets.researchsquare.com/files/rs-1702671/v1/489108e0-3d3e-4916-902e-b2ccbb90c60c.pdf?c=1655782161
  3. https://www.onlinescientificresearch.com/articles/impact-of-lifestyle-and-nutritional-adaptation-strategies-on-bone-health-of-middle-to-older-aged-women-at-risk-of-osteoporosis.pdf
  4. https://www.acc.org/About-ACC/Press-Releases/2012/03/25/15/51/Raisins_BP
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153099/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10195438/
  7. https://ift.onlinelibrary.wiley.com/doi/10.1111/1750-3841.12070
  8. https://www.jacc.org/doi/10.1016/S0735-1097%2812%2961722-7
  9. https://pubmed.ncbi.nlm.nih.gov/23789933/
  10. https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-023-03882-6