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Raisins calories and nutrition facts
100 grams of raisins contains 299 calories, with 3.3 g of protein, 79.3 g of carbohydrate and 0.3 g of fat. It provides 4.5 g of fiber and 65.2 g of sugar per 100 g. Most of its calories come from carbohydrate.
Raisins are grapes with the water removed and the sugar left behind — the same fruit at four times the calorie density. A small snack box is a sensible 85 calories; pouring from the big bag rarely stops there. In porridge or baking they sweeten honestly, spoonful by spoonful.
Where the calories come from
Protein 4% Carbs 95% Fat 1%
How raisins compares
Per 100 g, against the closest fruit in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raisins | 299 kcal | 3.3 g | 79.3 g | 0.3 g |
| Golden raisins | 301 kcal | 3.3 g | 80 g | 0.2 g |
| Zante currants, dried | 290 kcal | 3.4 g | 77 g | 0.2 g |
| Mango, dried | 319 kcal | 2.5 g | 78.6 g | 1.2 g |
| Deglet noor date | 282 kcal | 2.5 g | 75 g | 0.4 g |
Nutrition facts for raisins
| Nutrient | Per 100 g | Per 1 small box (1 oz) |
|---|---|---|
| Calories | 299 kcal | 120 kcal |
| Protein | 3.3 g | 1 g |
| Carbohydrate | 79.3 g | 32 g |
| Fat | 0.3 g | 0 g |
| Fiber | 4.5 g | 2 g |
| Sugar | 65.2 g | 26 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0.1 g | 0 g |
Print an EU-style nutrition label for raisins — per 100 g and per portion.
Vitamins and minerals in raisins
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 0.27 mg | 30% |
| Potassium | 744 mg | 16% |
| Manganese | 0.28 mg | 12% |
| Iron | 1.8 mg | 10% |
| Riboflavin (B2) | 0.13 mg | 10% |
| Vitamin B6 | 0.17 mg | 10% |
| Magnesium | 36 mg | 9% |
| Thiamin (B1) | 0.11 mg | 9% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common raisins servings
How many calories in a portion of raisins — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 83.7 kcal | 0.9 g | 22.2 g | 0.1 g |
| 1 small box (43 g) | 129 kcal | 1 g | 34 g | 0 g |
| 100 g (100 g) | 299 kcal | 3 g | 79 g | 0 g |
| 1 cup (145 g) | 434 kcal | 5 g | 115 g | 0 g |
| 1 cup, packed (165 g) | 493 kcal | 5 g | 131 g | 0 g |
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Frequently asked questions
How many calories are in raisins?
Raisins has 299 calories per 100 grams. A typical serving of 1 small box (1 oz) (40 g) has about 120 calories.
How much protein is in raisins?
Raisins contains 3.3 g of protein per 100 g, or about 1 g per 1 small box (1 oz).
How much sugar is in raisins?
Raisins contains 65.2 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does raisins have?
Raisins has 4.5 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these raisins calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168165 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
