Raisins: Calories, Nutrition & Healthier Swaps
299 kcal per 100 g · Nutri-Score C
sugar: high saturated fat: low salt: low fiber: medium
Raisins are dried grapes, so the sugars and calories are concentrated several times over — along with potassium, iron and fiber.
Raisins nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 299 kcal | 90 kcal |
| Protein | 3.1 g | 0.9 g |
| Fat | 0.5 g | 0.2 g |
| incl. saturated | 0.1 g | 0 g |
| Carbohydrates | 71 g | 21 g |
| incl. sugars | 59 g | 18 g |
| Fiber | 3.7 g | 1.1 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Raisins: nutrition highlights
Nutritionally it's mainly a source of energy: 299 kcal per 100 g, 90 kcal per serving.
On the open Nutri-Score algorithm, raisins gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- The sugar is the fruit's own, but there's a lot of it — 59 g per 100 g, so portion size matters.
How much movement is one serving?
One serving (handful, 30 g) is 90 kcal — roughly 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Raisins
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Açaí bowl — 70 g, 90 kcal: −11 g sugar.
- Dried figs — 35 g, 87 kcal: +2.3 g fibre.
More in fruit & berries
AppleBananaOrangeGrapesPearKiwiWatermelonPineappleMangoPomegranate