What is the Difference Between a Raisin and Sultana

Updated on March 3, 2026

I’ve known Ligo raisins for over 40 years (oops… now you roughly know my age group!). As a child, I used to buy those little boxes either from the school canteen or the small neighbourhood “kedai” run from someone’s house. They were one of my favourite snacks. Fast forward to today, there are so many brands and types of dried grapes available — raisins, sultanas, golden raisins, currants. It can get confusing.

So what is the difference between a raisin and a sultana? Are raisins and sultanas the same? And more importantly, which is healthier?

If you’ve ever wondered about raisin vs sultana, let’s break it down clearly and simply — including their nutrition, health benefits, and how to use them in everyday meals.

Raisin vs Sultana. Their Similarities & Differences

Both raisins and sultanas are dried grapes. That’s the main similarity.

They are:

• Naturally sweet
• Nutrient-dense
• Rich in antioxidants
• Convenient snack options

However, the difference between raisins and sultanas lies mainly in the grape variety and the drying process.

How Raisins Are Made

Raisins can be made from various grape varieties. Traditionally, they are dried naturally for about three weeks. During this slow drying process, the grapes darken in colour — which is why raisins are typically deep brown or almost black.

They are firmer and less juicy compared to sultanas.

How Sultanas Are Made

Sultanas are made from seedless green grapes.

They are usually:

• Treated with a vegetable oil solution to speed up drying
• Dried in about one week
• Preserved with sulphur dioxide to maintain their lighter golden colour

Because of the faster drying process, sultanas are:

• Lighter in colour
• Softer
• Plumper
• Slightly sweeter

In the United States, sultanas are commonly called “golden raisins”.

In Malaysia, the terms sultanas and golden raisins are often used interchangeably — which is where confusion begins. Many assume the only difference is colour. I used to think so too!

Just So You Know… What About Currants?

You may have seen currants in baking shops and wondered if they’re the same as raisins. They look similar — just much smaller.

Currants are also dried grapes, but they come from much smaller grape varieties. They tend to have a slightly deeper, tangier flavour and are often a little more expensive.

While they’re not the focus of this raisin vs sultana discussion, it’s helpful to know the difference so you’re not caught off guard when baking.

Raisins vs Sultanas Nutrition: Is There a Difference?

Let’s compare raisins vs sultanas nutrition based on a 28g (1 oz) serving — about one small handful (60 raisins).

	Raisins	Sultanas
Calories	85	85
Total Fats	0.1g	0.1g
Total Carbohydrates	22g | 8% DV	23g | 8% DV
Fibre	1.3g | 5% DV	0.9g | 3% DV
Sugar	18g	19g
Protein	0.9g | 2% DV	0.9g | 2% DV
Iron	3% DV	2% DV
Potassium	4% DV	4% DV
Copper	9% DV	7% DV
Phosphorus	4% DV	4% DV
Riboflavin	3% DV	4% DV
Vitamin B6	4% DV	4% DV

As you can see, the differences are minimal.

Both are:

• Good sources of carbohydrates
• Provide fibre
• Contain potassium, copper and phosphorus
• Naturally rich in antioxidants

Because grapes lose water during drying, the nutrients become concentrated. By weight, dried grapes can contain up to four times the fibre, vitamins and minerals of fresh grapes.

Are Raisins and Sultanas Good for You

Yes — in moderation.

Let’s look at the key benefits.

1. Carbohydrates for Energy

Carbohydrates are your body’s main source of energy. They break down into glucose, which fuels your cells.

Some people avoid carbs when trying to lose weight. But removing carbohydrates entirely is not ideal. What matters is choosing better sources.

Raisins and sultanas:

• Provide quick energy
• Are useful before or after workouts
• Make convenient on-the-go snacks

In fact, studies have shown raisins can be a cost-effective carbohydrate source for short-term exercise, comparable to sports gels. (1)

2. Fibre for Constipation & Weight Loss

Fibre:

• Improves digestion
• Helps prevent constipation
• Keeps you feeling fuller for longer

That “full” feeling may help reduce overeating.

If you’re trying to manage your weight, adding a small portion of dried fruit into balanced meals (instead of snacking mindlessly) can help.

3. Antioxidants for Oxidative Stress & Inflammation 

Raisins contain phenolic antioxidants.

Antioxidants:

• Neutralise free radicals
• Reduce oxidative stress
• Support overall health

Chronic oxidative stress is linked to inflammation and long-term health conditions. A diet that includes antioxidant-rich foods — like fruits, vegetables, nuts and seeds — supports long-term wellbeing. (1, 2)

This is one reason I often pair dried fruits with nuts and seeds in my homemade mixes. You get fibre, healthy fats, minerals and antioxidants in one bowl.

4. Minerals for Bone Health

Most people think only of calcium for bone health.

But copper and potassium also play supporting roles.

Raisins and sultanas contain:

• Copper — supports connective tissue and bone strength (1)
• Potassium — associated with bone mineral density (2)

They are not miracle foods — but they can contribute to a balanced diet.

Why Can Raisins and Sultanas Be “Bad” for You?

With the good, there’s always something to be mindful of.

Raisins and sultanas may be natural, but they are still concentrated dried fruits. When grapes are dried, the water is removed — yet the sugar and calories remain. This means a small handful can contain far more sugar than you might expect.

And because they’re small and easy to snack on, it’s very easy to eat more than intended. A few turns into a handful, and before you know it, you’ve doubled or tripled a sensible portion.

Although the sugar in raisins and sultanas is naturally occurring (not refined sugar), it can still affect blood sugar levels — especially if eaten on their own or in large amounts. This is particularly important for those managing diabetes or watching their weight.

There’s also the fibre factor. While fibre supports digestion, suddenly increasing your intake — especially from dried fruits — may cause bloating, gas or stomach discomfort. If you’re trying to eat more fibre, increase it gradually and make sure you’re drinking enough water.

So, are raisins and sultanas unhealthy? Not at all. But like many nutrient-dense foods, they’re best enjoyed in moderation and as part of a balanced meal — ideally paired with protein or healthy fats to slow sugar absorption.

How Many Raisins Should You Eat Daily

Following the 5 A Day guideline, you only need 30g of dried fruits daily. This is equivalent to about one heaped tablespoon of raisins or sultanas. Because dried fruits are concentrated, this small portion already provides a similar amount of sugar and nutrients as a larger serving of fresh grapes.

That’s why portion control matters. It’s very easy to overeat dried fruits simply because they’re small and convenient.

This one portion of 30g dried fruits is based on the weight of the fresh fruits. Hence, the nutrients and sugar content are similar. This ensures you do not overeat.

Of course, individual needs vary. If you’re managing blood sugar levels or have specific health concerns, you may need to be more cautious.

Like most foods, raisins and sultanas aren’t “good” or “bad” — it’s how much and how often you eat them that makes the difference.

What is 5 A Day? 5 A Day is any of varied national campaigns in developed countries such as the United States, the United Kingdom, France, and Germany, to encourage the consumption of at least five portions of fruit and vegetables each day, following a recommendation by the World Health Organization.

What to Make with Raisins and Sultanas

One of the best things about raisins and sultanas is how versatile they are. You can use them almost interchangeably — but their texture does make a difference depending on what you’re preparing.

Raisins are firmer and slightly drier, which means they absorb and hold on to flavours beautifully. This makes them ideal for dishes where they’re soaked or cooked in liquid. Think rum fruit cake, biryani rice, couscous, meatballs or even curries. They take in the surrounding flavours and give you that deeper, richer bite. I especially love using raisins when soaking overnight oats — they plump up nicely and become naturally sweet.

Sultanas, on the other hand, are softer and juicier from the start. Their natural sweetness and plump texture make them perfect for oatmeal, muesli, muffins and scones. They also work wonderfully in salads, especially when paired with slightly bitter greens like rocket or kale. That little pop of sweetness balances everything out.

At Oatz N More, I often use sultanas in my muesli mixes because they add natural sweetness without the need for refined sugar. When combined with oats, nuts and seeds, they create a balanced bowl that’s satisfying and flavourful — not overly sweet.

Of course, there’s no strict rule. If you run out of one, simply substitute the other. Cooking should be flexible, not stressful.

Easy Ways to Add Raisins and Sultanas to Your Diet

Raisins and sultanas are incredibly easy to work into everyday meals.

Stir a spoonful into your morning oatmeal and let them soften slightly in the warmth — they add natural sweetness so you won’t need extra sugar. You can also mix them into homemade granola for little bursts of chewiness in every bite.

For a balanced snack, combine them with nuts and seeds to make your own trail mix. The healthy fats and protein help balance the natural sugars from the dried fruit.

They’re lovely tossed into salads too, especially alongside leafy greens, toasted nuts and a light vinaigrette. That hint of sweetness can completely lift a simple bowl of greens.

If you enjoy savoury dishes, try adding them to rice dishes such as Mediterranean-style rice or couscous. They pair beautifully with warm spices and herbs.

And of course, they’re always welcome in baked goods — breads, muffins and scones. They add texture, subtle sweetness and a satisfying bite.

They may be small ingredients — but they make a surprisingly big difference to flavour and texture.

In a Nutshell

So, what is the difference between a raisin and a sultana?

In simple terms, both are dried grapes — but they differ in grape variety, drying method, colour and texture. Raisins are typically darker and firmer, while sultanas are lighter, plumper and slightly sweeter.

When it comes to raisin vs sultana, the nutritional differences are minimal. Both provide fibre, antioxidants and minerals, and both contain natural sugars that should be enjoyed in moderation. Neither is “better” — it really depends on your taste preference and how you plan to use them.

The key takeaway? They can both be part of a balanced, healthy diet — as long as portion size is kept in check.

Now I’m curious — before reading this, did you think raisins and sultanas were the same? Which one do you usually buy or use in your kitchen?

Share your thoughts in the comments below. And if you found this helpful, do pass it along to someone who enjoys learning more about everyday foods. A simple share might clear up the same confusion for them too. Click the SHARE button!

Here are a few articles that may interest you.

• Basil Seeds vs Chia Seeds. Spot the Difference and Pick the Best
• How to Curb Sugar Cravings with Healthy Snacks
• Low-Carb Snacks for Diabetics
• How Healthy is Yoghurt

Thanks for reading.

Disclosure: This blog post contains affiliate links as part of the Amazon.com Services LLC Associate Programs and other affiliate services. This means that oatznmore.com receives a small commission by linking to amazon.com and other sites at no extra cost to the readers.

Medical Disclaimer: I am not a doctor or medical professional, and this post should not be taken as medical advice. Please do your own research. The material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual and is not a substitute for your own doctor’s medical care or advice.