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 oz (28g) has about 84 calories. It is a calorie-dense food, with most calories coming from carbs.
Practical Portion Guide for Raisins
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 84 kcal | 0.9g | 22.2g | 21.1g | 0.1g |
| 50g snack portion | 150 kcal | 1.6g | 39.6g | 37.8g | 0.3g |
| 100g reference | 299 kcal | 3.1g | 79.2g | 75.5g | 0.5g |
| 200g larger portion | 598 kcal | 6.2g | 158.4g | 151.0g | 1.0g |
Fruit portions are usually larger than 100g, so use the serving calculator when counting total calories or net carbs (75.5g per 100g).
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Raisins: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Raisins?
Raisins contains 299 calories per 100g serving. This includes 12 calories from protein, 317 calories from carbohydrates, and 5 calories from fat.
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 oz (28g), which is about 84 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 exercise caution with Raisins, which has a glycemic index of 64. Its carbohydrate content may affect blood sugar levels. Consult your healthcare provider.
What vitamins and minerals are in Raisins?
Raisins is a good source of vitamins B6, C, K and minerals including Potassium, Iron, Manganese, Copper. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 17, 2026.
Related Calculators
Apple
52 cal · 0.3g protein per 100g
Banana
89 cal · 1.1g protein per 100g
Orange
47 cal · 0.9g protein per 100g
Mango
60 cal · 0.8g protein per 100g
Strawberry
32 cal · 0.7g protein per 100g
Blueberry
57 cal · 0.7g protein per 100g
Grapes (Red)
69 cal · 0.7g protein per 100g
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