Raisins Calories & Nutrition Facts
Dried grapes concentrated in natural sugars and nutrients, a good source of iron and potassium.
Quick answer
How many calories are in Raisins?
Raisins has 299 calories per 100g. A 1 cup (not packed) (145g) has about 434 calories. It is a calorie-dense food, with most calories coming from carbs.
Start with your portion
Turn Raisins into a daily plan
Practical Portion Guide for Raisins
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (not packed) (145g) | 434 kcal | 4.5g | 114.8g | 109.5g | 0.7g |
| 1 cup, packed (165g) | 493 kcal | 5.1g | 130.7g | 124.6g | 0.8g |
| 1 miniature box (.5 oz) (14g) | 42 kcal | 0.4g | 11.1g | 10.6g | 0.1g |
| 100g USDA reference | 299 kcal | 3.1g | 79.2g | 75.5g | 0.5g |
Fruit portions are usually larger than 100g, so use the serving calculator when counting total calories or net carbs (75.5g per 100g).
% Daily Value: 1 cup (not packed) (145g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 168165 (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup (not packed) (145g) | % DV |
|---|---|---|---|---|
| Protein | 3.1g | 6% | 4.5g | 9% |
| Dietary fiber | 3.7g | 13% | 5.4g | 19% |
| Total carbohydrate | 79.2g | 29% | 114.8g | 42% |
| Total fat | 0.5g | 1% | 0.7g | 1% |
| Sodium | 11mg | 0% | 16mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 744mg | 16% | 1079mg | 23% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 168165.
Where Raisins Ranks (USDA Comparisons)
Raisins appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 64 (Medium)
How Raisins Fits Into a Diet
Raisins works best as a fiber-rich carbohydrate source for snacks, breakfast bowls, or pre-workout meals.
Pair fruit with protein or fat, such as yogurt, cottage cheese, nuts, or seeds, when you want slower digestion and better satiety.
Fruit size, ripeness, and variety can change water and sugar content, so gram-based tracking is more reliable than counting pieces.
Plan Around Raisins
Compare Raisins With Similar Fruits
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Raisins | 299 kcal | 3.1g | 79.2g | 0.5g | 3.7g |
| Apple | 52 kcal | 0.3g | 14g | 0.2g | 2.4g |
| Banana | 89 kcal | 1.1g | 23g | 0.3g | 2.6g |
| Orange | 47 kcal | 0.9g | 12g | 0.1g | 2.4g |
| Mango | 60 kcal | 0.8g | 15g | 0.4g | 1.6g |
| Strawberry | 32 kcal | 0.7g | 7.7g | 0.3g | 2g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Raisins: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup (not packed) Raisins?
1 cup (not packed) (145g) of Raisins has about 434 calories, 4.5g protein, 114.8g carbohydrates, 5.4g fiber, and 0.7g fat. The 145g portion weight is the USDA FoodData Central household measure for FDC ID 168165 (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)), scaled from the 100g reference values.
Is Raisins high in protein?
Raisins has 3.1g protein per 100g, which is 6% of the 50g FDA Daily Value. 1 cup (not packed) (145g) supplies about 4.5g, or 9% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Raisins a good source of potassium?
USDA FoodData Central lists 744mg potassium per 100g for Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) (FDC ID 168165), which is 16% of the 4,700mg Daily Value. 1 cup (not packed) (145g) provides about 1079mg, or 23% DV, a high-potassium serving by the FDA 20% guide.
How many calories are in Raisins?
Raisins contains 299 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 12 calories from protein, 317 calories from carbohydrates, and 5 calories from fat; these estimates may not add up exactly to the listed total.
Is Raisins good for weight loss?
Raisins is calorie-dense at 299 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Raisins?
Raisins contains 3.1g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Raisins?
Track Raisins by grams when precision matters. A practical starting point is 1 cup (not packed) (145g), which is about 434 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Raisins keto-friendly?
Raisins is not ideal for strict keto diets due to its 79.2g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Raisins good for diabetics?
People with diabetes should use caution with Raisins, which has a listed glycemic index of 64. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Raisins?
Calorique's food profile lists vitamins B6, C, K and minerals including Potassium, Iron, Manganese, Copper for Raisins. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Raisins?
Calorique standardizes Raisins nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
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