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Dried Raisins Calories
Natural energy source, rich in iron and potassium, high-fiber snack
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Dried Raisins (15 g) has 45 calories. That works out to 299 calories per 100 g. It contains 11.9 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 64 (high), so it raises blood sugar quickly.
What is Dried Raisins?
Dried Raisins are grapes that have been dried until their sweetness is concentrated and their skins wrinkle. Their colour ranges from golden amber to deep brown, and the flavour can be gently fruity or quite rich and sweet. Across many food traditions, they’re eaten by the handful or stirred into porridge, baked goods, rice dishes and salads; they’re also a familiar addition to snack mixes.
They provide quick energy from carbohydrates, with some fibre and very little fat. Because drying concentrates the grapes’ natural sugars, a modest serving can go a long way. Pair them with plain yoghurt, oats or nuts for a more rounded snack, or add a small handful to a savoury dish for a sweet contrast.
Dried Raisins Nutrition Facts
Selected: 100 g
299
KCAL / 100G
Carbs
79.2g
· 29% DV
Protein
3.1g
· 6% DV
Fat
0.5g
· 1% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 4% · Fat 1%
Dried Raisins Vitamins & Minerals
Vitamins
B2
0.18mg · 14% DV
B6
0.17mg · 10% DV
B1
0.11mg · 9% DV
B3
0.98mg · 6% DV
Minerals
Potassium ⭐
749mg · 22% DV
Phosphorus
101mg · 14% DV
Iron
2mg · 11% DV
Magnesium
32mg · 8% DV
How Nutritious Is Dried Raisins?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Dried Raisins Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Raisins
To burn the 299 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Dried Raisins Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dried Raisins Contain Allergens?
No known major allergens
Which Diets Is Dried Raisins Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dried Raisins Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
Compare Dried Raisins
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Frequently Asked Questions About Dried Raisins
Are dried raisins good for you?
Yes, dried raisins provide fibre and minerals and can be a convenient snack. Their water has been removed, so they are concentrated compared with fresh grapes; a modest portion is easier to manage than eating straight from the packet.
Can people with diabetes eat dried raisins?
Yes, people with diabetes can eat dried raisins, but their concentrated natural sugars can raise blood glucose. Keep the portion in line with your meal plan, and ask your doctor or dietitian for personalised guidance if you are unsure.
How are dried raisins made?
Dried raisins are made by removing water from ripe grapes, usually by sun-drying or using controlled drying equipment. The grape variety and drying method affect the raisins’ colour, flavour and texture.
What is the difference between dried raisins and sultanas?
Sultanas are a type of dried raisin, usually made from seedless green grapes and often lighter in colour. The names can vary by country, but “raisin” is commonly used as the broader term.
Should you wash dried raisins before eating them?
Yes, rinsing dried raisins is sensible, especially if they were sold loose or handled in bulk. Drain and dry them promptly after washing; leaving them damp can encourage spoilage.
How should you store dried raisins?
Keep dried raisins in a tightly sealed container in a cool, dry place, away from heat and moisture. Refrigerate them in an airtight container if you need to keep them for longer or live in a hot, humid climate.
Do dried raisins help with constipation?
They can help support regular bowel movements because they contain fibre. Drink enough fluid as well, since fibre works best with adequate hydration; dried raisins are not a treatment for persistent constipation.
Do dried raisins cause weight gain?
Dried raisins do not automatically cause weight gain, but they are easy to overeat because their energy is concentrated into a small volume. Portion some into a bowl rather than eating directly from the bag.
Should you soak dried raisins before eating them?
No, dried raisins do not need to be soaked before eating. Soaking softens them for recipes such as oatmeal or baking, but it does not make them nutritionally superior to eating them dry.
Can dogs eat dried raisins?
No, dogs should never eat dried raisins. They can cause severe kidney injury in dogs, and no safe amount is established; contact a veterinarian promptly if your dog eats any.
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Nutrition data compiled from USDA FoodData Central and scientific sources.