Sultanas 101: Nutrition, Benefits, How To Use, Buy, Store | Sultanas: A Complete Guide

What are Sultanas

Sultanas are a type of dried grape, specifically a seedless variety of grape known as the “Thompson Seedless” grape. They are often small, golden-yellow to light brown in color, and have a sweet and tangy flavor. Sultanas are commonly used in baking, cooking, and as a snack on their own. They are popular ingredients in various dishes, including fruitcakes, bread, muffins, cookies, and salads.

Sultanas are similar to other dried grapes, such as raisins and currants, but they are made from a different grape variety and typically have a lighter color and a sweeter taste. They are often used in both sweet and savory dishes to add a touch of natural sweetness and texture. Sultanas are commonly found in various cuisines around the world and are a versatile ingredient in many recipes.

Other Names of Sultanas

Sultanas are known by different names in various parts of the world. Some common alternative names for sultanas include:

1. Golden Raisins: In the United States, sultanas are often referred to as golden raisins. This is because they are made from the same Thompson Seedless grape variety as regular raisins but are treated differently during processing to maintain their light color.
2. Thompson Seedless Raisins: As mentioned earlier, sultanas are made from the Thompson Seedless grape, so they are sometimes simply called Thompson Seedless raisins.
3. Sultanina: In some European countries, such as Spain, sultanas are known as “sultanina.”
4. Sultane: This is the French name for sultanas.
5. Moscatel Raisins: In some Spanish-speaking regions, sultanas may be referred to as “moscatel raisins” due to their association with the Muscat grape variety.
6. Lexia Raisins: In Australia and New Zealand, sultanas are sometimes called “lexia raisins,” a reference to their light and golden color.

It’s important to note that while these names may be used interchangeably in various regions, sultanas, golden raisins, Thompson Seedless raisins, and similar terms generally refer to the same type of dried grape made from the Thompson Seedless grape variety.

Nutritional Value of Sultanas

Here is the nutritional value of sultanas (100 grams) in a tabular form:

Nutrient	Amount per 100g
Calories	299 kcal
Carbohydrates	79.18 g
Sugars	59.19 g
Dietary Fiber	3.7 g
Protein	2.18 g
Fat	0.46 g
Saturated Fat	0.123 g
Monounsaturated Fat	0.089 g
Polyunsaturated Fat	0.081 g
Vitamins
– Vitamin C	2.3 mg (4% DV)
– Vitamin K	3.5 µg (4% DV)
Minerals
– Potassium	746 mg (16% DV)
– Phosphorus	67 mg (10% DV)
– Magnesium	32 mg (8% DV)
– Iron	1.88 mg (10% DV)
– Calcium	50 mg (5% DV)
– Zinc	0.22 mg (2% DV)

Please note that the values are approximate and can vary based on factors such as the drying process and specific brands or varieties of sultanas. Sultanas are a good source of natural sugars, dietary fiber, and certain vitamins and minerals, making them a relatively healthy and nutritious snack or ingredient in various dishes.

Benefits of Sultanas

Sultanas, like other dried fruits, offer several potential health benefits when consumed as part of a balanced diet. Here are some of the benefits of sultanas:

1. Rich in Nutrients: Sultanas contain essential vitamins and minerals, including potassium, iron, magnesium, and certain B vitamins. These nutrients are important for various bodily functions, such as maintaining healthy blood pressure, supporting red blood cell production, and aiding in energy metabolism.
2. Natural Source of Energy: Sultanas are a concentrated source of carbohydrates, particularly natural sugars like glucose and fructose. These sugars can provide a quick energy boost, making sultanas a good choice for athletes, hikers, or individuals needing a rapid energy source.
3. Dietary Fiber: Sultanas are a good source of dietary fiber, which can help regulate digestion, prevent constipation, and support overall gut health. Fiber also contributes to a feeling of fullness and can aid in weight management.
4. Antioxidants: Like fresh grapes, sultanas contain antioxidants, such as resveratrol and quercetin, which can help protect cells from damage caused by free radicals and potentially reduce the risk of chronic diseases.
5. Potassium: Sultanas are relatively high in potassium, which plays a role in maintaining healthy blood pressure, proper muscle and nerve function, and fluid balance in the body.
6. Bone Health: Sultanas contain small amounts of calcium, which is important for maintaining strong bones and teeth.
7. Iron Absorption: The iron content in sultanas, when consumed alongside iron-rich foods, may help improve the absorption of non-heme iron, which is the type of iron found in plant-based foods.
8. Weight Management: Sultanas can be a satisfying and sweet addition to a balanced diet. Including them in your meals or snacks may help reduce the consumption of less healthy, high-calorie snacks.
9. Natural Sweetener: Sultanas can be used as a natural sweetener in recipes, reducing the need for added sugars and potentially making dishes or baked goods healthier.
10. Versatile Ingredient: Sultanas can be incorporated into various dishes, including salads, cereals, baked goods, and trail mix, adding flavor, texture, and nutrition.

It’s important to consume sultanas in moderation because they are calorie-dense due to their sugar content. Also, be aware that some commercially prepared sultanas may have added sugar, so it’s a good idea to check the ingredient label when purchasing them.

Varieties of Sultanas

Sultanas are typically made from Thompson Seedless grapes, which are a specific seedless grape variety. These grapes are characterized by their small size, sweet flavor, and light color. While the primary variety used to make sultanas is the Thompson Seedless, sultanas themselves are not typically classified into different varieties like fresh grapes or raisins. However, you might come across variations or specific brands that may offer different types of sultanas. These variations are often related to how the sultanas are processed, dried, or treated. Some common variations include:

1. Organic Sultanas: These are sultanas made from organically grown grapes, which means they are produced without synthetic pesticides, herbicides, or chemical fertilizers.
2. Flame Sultanas: Sometimes, sultanas are sold under the name “Flame Sultanas.” These may be Thompson Seedless grapes processed in a slightly different way or from a different stage of ripeness, resulting in a slightly darker color and potentially a different flavor profile.
3. Sun-Dried Sultanas: While sultanas are typically made by drying grapes in the sun, some brands might emphasize the use of traditional sun-drying methods.
4. Gold or Jumbo Sultanas: These sultanas are often larger in size and may be marketed as a premium or gourmet variety.
5. Muscat Sultanas: These sultanas may be processed in a way to enhance their sweetness and flavor, similar to Muscat grapes.

These variations are often subtle, and the primary distinction between sultanas is their common source grape variety, Thompson Seedless. The choice between these variations largely depends on personal preference and intended culinary use. Regardless of the variation, sultanas are typically used in a variety of culinary applications, from baking to snacking.

What Does Sultanas Taste Like

Sultanas have a sweet and tangy flavor with a rich, fruity taste. Their flavor is often described as milder and less intense compared to raisins, which are made from different grape varieties. The sweetness of sultanas comes from the natural sugars in the Thompson Seedless grapes from which they are made, primarily glucose and fructose.

Sultanas are known for their delicate and slightly floral undertones, which can make them an appealing addition to various dishes and recipes. Their flavor can vary depending on factors like the grape’s ripeness, the drying process, and storage conditions, but in general, sultanas are prized for their pleasant, fruity, and naturally sweet taste.

Because of their flavor profile, sultanas are commonly used in baking, particularly in fruitcakes, cookies, muffins, and bread. They are also a popular addition to salads, trail mixes, and a wide range of sweet and savory dishes where their subtle sweetness can complement other ingredients.

How to Make Sultanas

Sultanas are not made from scratch like a recipe; rather, they are dried grapes made from a specific grape variety called Thompson Seedless grapes. To make sultanas, you follow a drying process. Here’s a simplified overview of how sultanas are made:

Ingredients:

• Thompson Seedless grapes

Instructions:

1. Harvest the Grapes: Sultanas are made from ripe Thompson Seedless grapes. The grapes should be harvested at the peak of their ripeness, usually in late summer or early fall.
2. Washing: The harvested grapes are thoroughly washed to remove dirt, debris, and any potential contaminants.
3. Blanching (Optional): In some cases, the grapes may be briefly blanched in hot water or steam to help soften the skin and make it easier to remove.
4. De-stemming: The grapes are then de-stemmed, which means the stems are removed to ensure that only the grape fruit is processed.
5. Drying: The prepared grapes are spread out in the sun or placed in drying facilities. Sun drying is the traditional method, where the grapes are laid out on trays or on the ground and exposed to sunlight. This process can take several days or even weeks, during which the grapes lose their moisture and turn into sultanas. In some commercial settings, grapes are dried using controlled temperature and humidity conditions.
6. Inspection: Throughout the drying process, the grapes are often inspected to remove any damaged or unsuitable fruit.
7. Packaging: Once the grapes have reached the desired level of moisture content (usually around 15-20% moisture remaining), they are packaged for distribution and sale. Sometimes, sultanas may be treated with vegetable oil to preserve their moisture content and maintain their plumpness.

It’s important to note that the quality of the sultanas largely depends on factors such as the grape variety, the ripeness of the grapes, and the drying conditions. Additionally, commercial sultana production often involves specialized equipment and facilities to ensure consistent quality and safety.

You can purchase sultanas at most grocery stores and use them in a wide variety of recipes or enjoy them as a snack.

How To Use Sultanas

Sultanas can be used in a variety of ways in cooking and baking to add natural sweetness, flavor, and texture to your dishes. Here are some common ways to use sultanas:

1. Baking:
   • Sultana Muffins: Add sultanas to your muffin batter for a sweet and fruity twist.
   • Sultana Bread: Include sultanas in your bread dough for a fruity and slightly sweet homemade bread.
   • Sultana Scones: Mix sultanas into your scone dough for a delightful addition to this classic treat.
   • Fruitcakes: Sultanas are a common ingredient in fruitcakes, providing sweetness and texture.
2. Salads:
   • Green Salad: Sprinkle sultanas on top of your green salad for a sweet and tangy element.
   • Couscous Salad: Combine sultanas with couscous, vegetables, and herbs for a Mediterranean-inspired salad.
3. Rice and Grain Dishes:
   • Pilaf: Add sultanas to rice pilaf for a sweet and fruity contrast to the savory flavors.
   • Couscous or Quinoa: Mix sultanas into cooked couscous or quinoa for an extra layer of flavor.
4. Curry and Tagine:
   • Many curry and tagine recipes use sultanas to add a touch of sweetness and complexity to the dish.
5. Oatmeal and Breakfast Cereals:
   • Sprinkle sultanas on your morning oatmeal or cereal for a natural sweetener.
6. Trail Mix:
   • Create your own trail mix with a combination of sultanas, nuts, seeds, and other dried fruits for a nutritious and satisfying snack.
7. Chutney and Relish:
   • Sultanas can be used to make sweet chutneys or relishes that pair well with cheese, meats, and sandwiches.
8. Stuffing:
   • Include sultanas in your stuffing recipes for roasted poultry, such as turkey or chicken.
9. Sweet Sauces:
   • Sultanas can be used in sweet sauces for dishes like roasted meats or desserts.
10. Cakes and Cookies:
    • Use sultanas in various cake and cookie recipes for a burst of sweetness and flavor.
11. Smoothies:
    • Blend sultanas into your smoothies for a natural sweetener and an extra dose of fruit flavor.

When using sultanas, consider soaking them in warm water or a liquid like juice or wine for a short period to plump them up and enhance their flavor and texture. This step is particularly useful in baking recipes. Additionally, be mindful of sultanas’ natural sweetness and adjust your recipes to suit your taste preferences.

Substitute for Sultanas

If you don’t have sultanas on hand or if you’re looking for a substitute due to personal preference or dietary restrictions, there are several alternatives you can use in your recipes. The choice of substitute depends on the specific recipe and the intended flavor and texture. Here are some common substitutes for sultanas:

1. Raisins: Raisins are a suitable one-to-one substitute for sultanas in most recipes. They have a similar sweet and slightly tangy flavor but are made from different grape varieties. Keep in mind that raisins are usually darker in color.
2. Currants: Currants are smaller and darker than sultanas, but they have a sweet and tangy flavor. They are a good choice for baked goods and can be used as a sultana replacement.
3. Golden Raisins: Golden raisins are essentially sultanas, as they are made from the same Thompson Seedless grape variety. They are a perfect substitute if you’re looking for the same flavor and appearance.
4. Dried Apricots: Chopped dried apricots can be used as a substitute for sultanas in recipes where you want a different flavor and texture. Apricots are sweeter and have a distinct fruity taste.
5. Dried Cranberries: Dried cranberries have a sweet-tart flavor and are a good substitute for sultanas in recipes where you want a more tangy element.
6. Chopped Dates: Chopped dates are sweet and sticky and can add a different kind of sweetness and texture to your recipes compared to sultanas.
7. Chopped Prunes: Prunes have a rich, sweet flavor and can be used in recipes for added sweetness and texture.
8. Chopped Figs: Chopped dried figs have a unique, honey-like sweetness and are an excellent alternative for sultanas in some recipes.
9. Chopped Dried Pineapple: Dried pineapple pieces can be used in recipes where you want a tropical fruit flavor and chewy texture.

When substituting for sultanas, consider the flavor and texture you want to achieve in your dish, as different substitutes will bring different characteristics to the recipe. Adjust the quantity of the substitute as needed to match the amount of sultanas called for in the original recipe.

Where to Buy Sultanas

You can buy sultanas at a variety of places, including grocery stores, supermarkets, specialty food stores, and online retailers. Here are some common places to purchase sultanas:

1. Grocery Stores and Supermarkets: Most well-stocked grocery stores and supermarkets carry sultanas in the dried fruit section. Look for them in the aisle where other dried fruits like raisins and apricots are sold.
2. Specialty Food Stores: Stores specializing in gourmet and specialty foods often offer a wider selection of dried fruits, including sultanas. These stores may provide various brands and variations of sultanas.
3. Health Food Stores: Health food stores and natural food markets often carry organic or natural varieties of sultanas, as well as other dried fruits.
4. Online Retailers: You can find a wide range of sultanas, including organic and specialty varieties, on online marketplaces like Amazon, specialty food websites, or the websites of dried fruit producers and distributors.
5. Bulk Food Stores: Some stores sell dried fruits, including sultanas, in bulk. This allows you to purchase the quantity you need without excess packaging.
6. Farmers’ Markets: In some regions, local farmers’ markets may have vendors selling dried fruits, including sultanas. This can be an opportunity to support local producers.

When purchasing sultanas, check the product label to ensure they meet your specific preferences or dietary requirements, such as organic, non-GMO, or any other considerations. Additionally, consider the quantity you need for your recipes or snacking purposes, as sultanas are available in various package sizes, from small boxes to larger bags or containers.

How To Store Sultanas

Proper storage of sultanas is important to maintain their quality and prevent them from drying out or becoming stale. Here are some guidelines for storing sultanas:

1. Use an Airtight Container: Transfer the sultanas from their original packaging to an airtight container with a secure lid. This will help keep air and moisture out, which can lead to the sultanas drying out or becoming hard.
2. Keep in a Cool, Dry Place: Store the airtight container in a cool, dry place away from direct sunlight and heat sources. Sultanas are sensitive to temperature and moisture fluctuations, so avoid storing them in the kitchen near the stove or in a humid environment.
3. Seal the Container Tightly: Make sure the container’s lid or seal is closed securely after each use. This prevents air from getting in and helps maintain the sultanas’ moisture content.
4. Check for Pest Infestations: Periodically inspect your stored sultanas for any signs of pests or insects. If you notice any unwanted critters, discard the affected sultanas and consider using airtight containers that are pest-resistant.
5. Label and Date: Consider labeling the container with the purchase or storage date. This will help you keep track of the sultanas’ freshness and usage.
6. Avoid Refrigeration: While it’s crucial to keep sultanas in a cool place, refrigeration is generally not recommended for dried fruits like sultanas, as the moisture in the refrigerator can lead to the loss of quality and texture.
7. Freezer Storage (Long-Term): If you need to store sultanas for an extended period (several months to a year or more), consider freezing them. Place the sultanas in an airtight container or a freezer bag, remove excess air, and seal tightly. Frozen sultanas can last quite a long time, but they may become slightly firmer in texture when thawed.

Properly stored sultanas can retain their flavor, texture, and nutritional value for an extended period. If you follow these storage tips, you can enjoy your sultanas in various recipes and as a convenient snack for an extended period without worrying about them becoming dry or stale.

Frequently Asked Questions (FAQs) Sultanas