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A North African grape variety, often dried like raisins.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 0.9 g | 2% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 96 kcal |
| 1 tablespoon (chopped) | 15 g | 48 kcal |
| 1 piece (small) | 20 g | 64 kcal |
| 1 slice (thin) | 25 g | 80 kcal |
| 1 serving (medium) | 40 g | 128 kcal |
| 1 piece (large) | 50 g | 160 kcal |
| 2 piece (double) | 60 g | 192 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (medium) | 100 g | 320 kcal |
| 1 cup (whole) | 150 g | 480 kcal |
Calculated from 320 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 96 calories in 1 piece (medium) (30 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.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
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
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
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Nutrition data compiled from USDA FoodData Central and scientific sources.