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Small oval fruits with smooth yellow-green skin and pale, juicy flesh are arranged whole beside one fruit cut open to reveal several small seeds.
⚡High Potassium

Taba Calories

A North African grape variety, often dried like raisins.

In season: Autumn · Winter

CALORIES · 100 G

320kcal

GI

65high

POTASSIUM · 100 G

750mg

FIBER · 100 G

4g

Quick answer

1 piece (medium) of Taba (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 22.5 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.

Taba Nutrition Facts

Selected: 1 piece (medium) · 30 g

96

KCAL / 30G

Carbs

22.5g

· 8% DV

Protein

0.9g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 94% · Protein 4% · Fat 2%

Taba nutrition facts table · 1 piece (medium) (30 g)

NutrientAmount% DV
Calories96 kcal
Total fat0.2 g0%
Saturated fat0.03 g0%
Trans fat0 g
Sodium3.6 mg0%
Total carbohydrate22.5 g8%
Fiber1.2 g4%
Protein0.9 g2%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Taba?

ServingAmountCalories
1 piece (medium)30 g96 kcal
1 tablespoon (chopped)15 g48 kcal
1 piece (small)20 g64 kcal
1 slice (thin)25 g80 kcal
1 serving (medium)40 g128 kcal
1 piece (large)50 g160 kcal
2 piece (double)60 g192 kcal
100 g100 g320 kcal
1 pack (medium)100 g320 kcal
1 cup (whole)150 g480 kcal

Calculated from 320 calories per 100 g.

Frequently Asked Questions About Taba

What is Taba?

Taba is a North African grape variety that is often dried and eaten like a raisin. Products sold as Taba are therefore commonly dried grapes rather than fresh table grapes.

How do you eat Taba?

Eat Taba as a snack or add it to porridge, yogurt, salads, or baked goods. If the dried grapes feel especially firm, soak them briefly and drain them before adding them to a recipe.

Is Taba the same as raisins?

No. Taba is a grape variety, while raisins are grapes that have been dried. Dried Taba can be used much like raisins, though its flavor and texture can vary with the fruit and drying method.

How should you store Taba?

Keep Taba in a sealed container in a cool, dry place. Once opened, protect it from humidity and strong odors; a tightly closed container helps the dried grapes retain their texture and stay in good condition.

Should you wash Taba before eating it?

Yes, rinse Taba under clean running water if you are eating it straight from the package or adding it to food. Drain it well and use it promptly, since leaving washed dried grapes damp can encourage spoilage.

Do you need to soak Taba before using it in recipes?

No, soaking Taba is not necessary for every recipe. Briefly soak and drain it when you want a softer texture; for baking, avoid adding excess soaking water, which can change the dough or batter.

Can you use Taba instead of raisins in baking?

Yes, dried Taba can usually replace raisins in cookies, breads, and cakes. If the grapes are larger or firmer than the raisins in the recipe, chop them or soften them briefly before mixing them in.

Can Taba be frozen?

Yes, you can freeze Taba in a well-sealed, freezer-safe container to keep it for longer. Divide it into portions before freezing, and let a portion thaw while still covered to limit condensation on the fruit.

How can you tell if Taba has gone bad?

Discard Taba if you see mold or notice an unusual sour smell, dampness, or a slimy surface. Dried grapes clumping together can simply be sticky, but a suspicious smell or visible mold means they should not be eaten.

Can Taba be used in savory dishes?

Yes, dried Taba can add a sweet contrast to savory dishes such as grain salads, rice, or tagines. Chop the grapes if needed and add them near the end of cooking so they soften without becoming mushy.

Taba Vitamins & Minerals

Vitamins

B6

0.05mg · 3% DV

B2

0.04mg · 3% DV

B1

0.03mg · 3% DV

Biotin

0.6µg · 2% DV

Minerals

Copper

0.08mg · 9% DV

Potassium ⭐

225mg · 7% DV

Phosphorus

27mg · 4% DV

Iron

0.66mg · 4% DV

Sodium

3.6mg · 0% DV

Taba Glycemic Index

GLYCEMIC INDEX

65
High
0 Low5570100

GLYCEMIC LOAD

14.7
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Taba

To burn the 96 calories in 1 piece (medium) (30 g):

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Taba?

Taba is a North African grape variety, eaten fresh or more often dried in the style of raisins. Drying concentrates its sweetness and gives it a soft, chewy texture, making it easy to snack on by the handful or add to other foods.

It works well at breakfast stirred into porridge or cereal, as a snack with tea, or folded into baking. Taba is energy-dense and mostly supplies carbohydrates, with some fibre. Pair a small portion with nuts or plain yoghurt for a more substantial snack, and use it in place of other dried fruit in recipes when you want a naturally sweet addition.

How Nutritious Is Taba?

Nutrient density

Medium

55/ 100

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

33/ 100

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.

Is Taba 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 Taba Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Taba 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

Taba Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.06g

Compare Taba

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Taba vs Peach281 kcal more per 100 g
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🍇vs🍇
Taba vs Dried Raisins21 kcal more per 100 g
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🥑

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Nutrition data compiled from USDA FoodData Central and scientific sources.