Are Yogurt-Covered Raisins Good For You? The Surprising Truth

October 4, 2025 •

3 min read

Over 60% of consumers mistakenly believe that 'yogurt-covered' snacks are healthier than their chocolate-covered counterparts. But the truth is, most commercial yogurt-covered raisins are far from the nutritious treat they appear to be, packing an unhealthy dose of added sugar and saturated fat.

Quick Summary

This nutritional breakdown of commercial yogurt-covered raisins reveals why they are more akin to candy than a healthy snack. It details the high sugar, saturated fat, and lack of real yogurt, providing comparisons to plain raisins and offering healthier alternatives. The article provides guidance on what to look for and how to create a more nutritious homemade option.

Key Points

Misleading Labeling: The 'yogurt' coating on commercial raisins is mostly sugar and palm oil, not real yogurt.
High in Added Sugar and Fat: These snacks are surprisingly high in added sugars and saturated fats, unlike the healthy perception.
No Probiotic Benefits: The heat process used for commercial production destroys any potential probiotic content, eliminating a key health benefit of real yogurt.
Better Alternatives Exist: Combining plain raisins with real Greek yogurt is a far more nutritious and beneficial snack option.
Treat, Not Health Food: Because of their high sugar and fat content, commercial yogurt-covered raisins should be considered an occasional treat, not a regular part of a healthy diet.

The Hidden Dangers in Commercial Coatings

While a snack combining yogurt and raisins might sound healthy, the reality is that the commercial coating is often highly processed and bears little resemblance to real, nutrient-rich yogurt. The 'yogurt' coating is typically a mix of sugar, hydrogenated palm kernel oil, whey powder, and a small amount of yogurt powder, essentially making it a confectionary shell. This sweet frosting significantly increases the snack's sugar and saturated fat content, negating the potential benefits of the raisins themselves.

The Sneaky Sugars and Unhealthy Fats

Most commercial varieties are loaded with added sugars. For example, a single ¼-cup serving can contain upwards of 19 grams of sugar, with a significant portion of that being added sugar. To put this in perspective, that's more than the amount of added sugar in a popular frosted cupcake. This high sugar intake contributes to weight gain, tooth decay, and a higher risk of chronic health issues like heart disease and type 2 diabetes.

Furthermore, the use of hydrogenated palm kernel oil introduces saturated fats into the diet. High consumption of saturated fats is known to raise bad (LDL) cholesterol levels, which can increase the risk of heart disease. The average ¼-cup serving contains around 4-5 grams of saturated fat, a notable percentage of the recommended daily limit.

Processing Destroys the Goodness

Another major issue is the heat processing involved in creating these snacks. The heat required to produce the stable, shelf-friendly coating effectively destroys any potential probiotics that might have been present in the yogurt powder. Unlike fresh yogurt, which is rich in live and active cultures that support gut health, commercial yogurt-covered raisins provide no such benefit.

Comparison: Yogurt-Covered Raisins vs. Plain Raisins

To truly understand the difference, a side-by-side comparison of commercial yogurt-covered raisins and plain raisins is eye-opening. The following table highlights the stark nutritional contrast:


Nutritional Aspect	Commercial Yogurt-Covered Raisins (¼ cup)	Plain Raisins (¼ cup)
Calories	~130-140 kcal	~108 kcal
Total Fat	~5 g (primarily saturated)	~0 g
Saturated Fat	~4 g	~0 g
Sugars	~19 g	~29 g (natural fruit sugar)
Added Sugars	~10-12 g	0 g
Fiber	~1 g	~1.4 g
Probiotics	Absent	Absent

As the table shows, while plain raisins contain more naturally occurring sugar, they are fat-free and contain no added sugars. The added fats and sugar in the 'yogurt' coating result in a less nutritious, more calorically dense snack overall.

Healthier Alternatives and Homemade Options

For those who enjoy the combination of raisins and yogurt, there are several healthier and more beneficial alternatives:

Mix Plain Raisins with Greek Yogurt: Combine a handful of plain raisins with a serving of plain or low-sugar Greek yogurt. This delivers the protein, probiotics, and calcium of real yogurt with the fiber and nutrients of raisins, all while controlling the sugar intake.
Homemade Yogurt Bites: Create your own healthier versions by dropping spoonfuls of Greek yogurt mixed with raisins onto a parchment-lined tray and freezing them. This offers a crunchy, satisfying snack with minimal added sugar.
Trail Mix: Add plain raisins and other unsweetened dried fruits to a homemade trail mix with nuts and seeds for a balanced, fiber-rich snack.

The Verdict: Treat, Not Health Food

So, are yogurt-covered raisins good for you? The answer is a resounding no, at least in their commercial form. While plain raisins offer nutritional benefits, the candy-like coating of most packaged products adds excessive amounts of sugar and saturated fat. Treat them as an occasional indulgence, not as a staple of a healthy diet. For optimal health, choose fresh fruits, whole grains, and real dairy products instead.

For more information on decoding nutrition labels and choosing healthier snacks, a great resource is the American Heart Association’s guide to healthy snacking.

Conclusion

In conclusion, the 'healthy halo' effect surrounding yogurt-covered raisins is misleading. The product is a high-sugar, high-fat confectionary snack, not a nutritious health food. By understanding the ingredients and choosing healthier, less-processed alternatives, consumers can make more informed decisions that truly benefit their well-being.

Frequently Asked Questions

No, most commercial yogurt-covered raisins are not a healthy snack. The coating is a confectionary blend of sugar and palm oil, which adds significant amounts of sugar and unhealthy saturated fats.

The coating is typically made from sugar, hydrogenated palm kernel oil, whey powder, yogurt powder, and other emulsifiers. It lacks the live, active cultures found in real yogurt.

Plain raisins are the healthier choice. While they have naturally occurring sugar, they are fat-free and have more fiber per serving. The yogurt-coated version adds excessive fats and sugar, increasing the calorie count.

No, they do not. The high-heat process used to create the shelf-stable coating kills any beneficial probiotics that were present in the yogurt powder.

A much healthier alternative is to mix plain raisins with plain or Greek yogurt. You get the probiotics, protein, and calcium of real yogurt with the benefits of the fruit.

Yes, making them at home allows you to control the ingredients, using real yogurt and less sugar. You can create healthier frozen yogurt bites or use a quality yogurt powder mix.

It is better to offer them as an occasional treat rather than a daily health food. Their high sugar content can promote a preference for overly sweet, candy-like snacks.