Our expert says:
Raisins are an excellent food being rich in dietary fibre and iron. According to the SA Food Tables, raisins contain 1253 kJ/100g, so they are a moderate-energy food. If you eat approx. 30 g per day this would add 376 kJ per day to your diet, which represents 6% of your daily energy intake if you are slimming and 4,5% if you are not on a weight-reduction diet. They are indeed a much better option than sweets and cookies, but don't eat vast quantities because then they will cause weight gain.
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