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Raisins Calories
Source of fiber, potassium, and natural sugars
CALORIES
GI
POTASSIUM
FIBER
Raisins Nutrition Facts
Selected: 100 g
299
KCAL / 100G
Carbs
79.2g
· 95%
Protein
3.1g
· 4%
Fat
0.5g
· 1%
Fiber
3.7g
Raisins Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
B6
0.17mg · 10% DV
B1
0.11mg · 9% DV
B3
0.77mg · 5% DV
Minerals
Potassium ⭐
749mg · 22% DV
Phosphorus
101mg · 14% DV
Iron
2mg · 11% DV
Magnesium
32mg · 8% DV
Raisins Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Raisins Contain Allergens?
No known major allergens
Which Diets Is 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
Raisins Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
Foods Similar to Raisins
Raisins — Frequently Asked Questions
What is the best way to store raisins?
Keep raisins in an airtight container in a cool, dry cupboard. Refrigeration can be useful in hot weather or for longer storage, as it helps reduce the risk of spoilage and pantry pests.
Can raisins be frozen?
Yes, raisins freeze well in a sealed freezer bag or container for several months. Because they are small, they can usually be added directly to oatmeal, baking, or trail mix without thawing.
Why do raisins become hard?
Raisins harden when they lose moisture after exposure to air. Soaking them briefly in warm water, tea, or juice can plump them up before using them in a recipe.
Should raisins be washed before eating?
A quick rinse under running water is optional, especially before using raisins in recipes. Drain and pat them dry afterward so they do not add unwanted moisture to baked goods or salads.
Are raisins a good snack before exercise?
Their readily available carbohydrates can make raisins a convenient option before activity that needs quick fuel. For a more satisfying snack before a longer session, pair them with yogurt, kefir, or a small handful of nuts.
Is it bad to eat raisins at night?
Eating raisins at night is not inherently harmful; overall portion size and daily eating habits matter more. Since dried fruit can cling to teeth, brushing before bed is particularly important after eating them.
Can raisins help with constipation?
Their fiber and naturally occurring sugar alcohols may support softer, more regular stools for some people. Drink enough fluids, as large amounts of dried fruit can also cause gas or digestive discomfort.
Are raisins the same as fresh grapes nutritionally?
They come from the same fruit, but drying removes water and makes raisins much more concentrated in sweetness and energy by volume. Fresh grapes are more hydrating and bulky, while raisins are a compact snack.
What foods pair well with raisins?
Raisins work well with oats, yogurt, cinnamon, walnuts, almonds, and cheese. Pairing them with protein or fat can balance their sweetness and make a snack more filling.
Who should be cautious with raisins?
People managing diabetes or blood sugar should keep portions modest and include raisins as part of a balanced meal or snack. Those sensitive to sulfites should also check labels, particularly on golden raisins, which may contain sulfite preservatives.
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Nutrition data compiled from USDA FoodData Central and scientific sources.