EatSeeNutrition information: raisins
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (10 g) |
|---|---|---|---|
| Energy | 299 kcal1251 kJ | 15% | 30 kcal126 kJ |
| Fat | 0.5 g | 1% | 0.1 g |
| of which saturated fatty acids | 0.1 g | 1% | <0.1 g |
| Carbs | 75.5 g | 29% | 7.6 g |
| of which sugars | 59.2 g | 66% | 5.9 g |
| Fiber | 3.7 g | - | 0.4 g |
| Protein | 3.1 g | 6% | 0.3 g |
| Salt | 0.03 g | 1% | <0.01 g |
| Water | 15.4 g | - | 1.5 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories do raisins contain?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon10 g | 30 kcal | 0.3 g | 7.6 g | 0.1 g |
| Handful30 g | 90 kcal | 0.9 g | 22.7 g | 0.2 g |
| 100 g | 299 kcal | 3.1 g | 75.5 g | 0.5 g |
| Cup150 g | 449 kcal | 4.7 g | 113.3 g | 0.8 g |
Vitamins and minerals
In 100 g of raisins, the most abundant nutrients are potassium (37% NRV), phosphorus (14%), and iron (14%). We show nutrients that provide at least 2% of the NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 749 mg | 37% |
| Calcium | 50 mg | 6% |
| Magnesium | 32 mg | 9% |
| Phosphorus | 101 mg | 14% |
| Iron | 1.9 mg | 14% |
| Zinc | 0.2 mg | 2% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin B1 (thiamin) | 0.11 mg | 10% |
| Vitamin B2 (riboflavin) | 0.13 mg | 9% |
| Vitamin B3 (niacin) | 0.8 mg | 5% |
| Vitamin B6 | 0.17 mg | 12% |
| Folate | 5 µg | 3% |
| Vitamin K | 3.5 µg | 5% |
Raisins compared with other foods
Raisins have more calories per 100 g than 97% of the fruits in our chart. Here are foods in the fruit category with a similar calorie count (kcal per 100 g):
- Grapes69 kcal
- Pomegranate83 kcal
- Banana89 kcal
- Avocado160 kcal
- Dried plums240 kcal
- Dried apricots241 kcal
- Dried dates282 kcal
- Raisins299 kcal
- Dried cranberries308 kcal
Raisins in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 7: celery with peanut butter and raisins
- 1500 kcal meal plan - day 5: celery with peanut butter and raisins
- 1800 kcal meal plan - day 1: baked apple with nuts and raisins
- 2500 kcal meal plan - day 7: baked apple with nuts and raisins
Recipes with this ingredient
- Baked apple with nuts and raisins – about 189 kcal per serving
- Celery with peanut butter and raisins - about 166 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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How many carbs do raisins contain?
Data source: USDA FoodData Central, SR28 database - “Raisins, seedless” (NDB 09298). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we prepare our calorie chart.