Raisins are an excellent choice that helps regain the energy used in sports and activities thanks to its rich fiber content and aids in increasing performance. One serving (30 grams) of raisins contains 85 calories of energy, potassium and iron. However, raisins are like natural sugar, so portion management is important! Raisins are antioxidant and rich in fiber. Research shows that a diet including fruits and vegetables rich in fiber can help reduce the risk of high blood pressure, heart disease and diabetes. Research also supports that such a diet can help provide a low blood pressure, blood glucose management and satiety.