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Raisin Calories
Natural sugar, source of iron and fiber
CALORIES
GI
POTASSIUM
FIBER
Raisin Nutrition Facts
Selected: 100 g
299
KCAL / 100G
Carbs
79.2g
· 95%
Protein
3.1g
· 4%
Fat
0.5g
· 1%
Fiber
3.7g
Raisin Vitamins & Minerals
Vitamins
Biotin
7µg · 23% DV
B2
0.18mg · 14% DV
B6
0.17mg · 10% DV
B1
0.11mg · 9% DV
Minerals
Potassium ⭐
749mg · 22% DV
Phosphorus
101mg · 14% DV
Iron
2mg · 11% DV
Magnesium
32mg · 8% DV
Raisin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raisin 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 Raisin Contain Allergens?
No known major allergens
Which Diets Is Raisin Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raisin Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Raisin
Raisin — Frequently Asked Questions
Are raisins and sultanas the same thing?
Both are dried grapes, but the name can refer to different grape varieties and drying methods depending on the country. Sultanas are often lighter in colour and softer, while many raisins are darker and have a deeper flavour.
Why do raisins become hard or develop sugar crystals?
Raisins can dry out when exposed to air, and their natural sugars may crystallize on the surface. This is not automatically a sign of spoilage; soaking them briefly in warm water can soften them.
How should opened raisins be stored?
Keep opened raisins in a tightly sealed container in a cool, dry place. Refrigeration is useful in hot weather or if you want to keep them fresh for longer.
Can raisins be frozen?
Yes, raisins freeze well in an airtight container or freezer bag. They remain easy to use straight from the freezer in porridge, baking, or trail mix.
Should raisins be washed before eating?
Washing is optional for packaged raisins, but a quick rinse in a colander is fine if you prefer. Use them soon after rinsing rather than storing them wet.
Are raisins useful before or after a workout?
Raisins are a convenient source of carbohydrate before activity when you want a quick, portable snack. After training, pairing them with a protein food such as yogurt, milk, or nuts makes a more balanced recovery snack.
Do raisins stick to teeth and cause cavities?
Their sticky texture can leave sugars on teeth, which may raise cavity risk when eaten frequently. Drinking water afterward, maintaining good oral hygiene, and avoiding constant grazing can help.
Can raisins help with constipation?
Their fibre and naturally occurring compounds may support regular bowel movements when eaten with enough fluids. Large amounts can cause bloating or digestive discomfort in some people.
Are raisins better than fresh grapes?
Fresh grapes contain more water and are more filling by volume, while raisins are compact, shelf-stable, and intensely sweet. Neither is inherently better; raisins simply call for more attention to portion size.
Do all raisins contain added sugar?
Plain raisins are sweet because of sugars naturally present in grapes and do not necessarily contain added sugar. Check the ingredient list for sweetened, coated, or snack-mix products, which may include sugar, syrup, or oil.
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Nutrition data compiled from USDA FoodData Central and scientific sources.