Raisins Nutrition Facts: Calories, Vitamins & Minerals
Raisins nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 299 kcal | 90 kcal |
| Energy (kilojoules) | 1,251 kJ | 375 kJ |
| Protein | 3.3 g | 1 g |
| Fat | 0.3 g | 0.1 g |
| incl. saturated | 0.1 g | 0 g |
| Total carbohydrates | 79 g | 24 g |
| incl. sugars | 65 g | 20 g |
| incl. fiber | 4.5 g | 1.3 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
299 kcal (1,251 kJ) per 100 g · P/F/C 3.3/0.3/79 g
Serving (handful, 30 g) — 90 kcal (375 kJ) · Nutri-Score D
Per 100 g: sugar: high saturated fat: low salt: low fiber: medium
Are raisins healthy?
Only in small amounts, and not every day. Raisins get grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Fiber: 4.5 g per 100 g, 1.3 g per serving.
Against
- The sugar is the fruit's own, but there's a lot of it: 65 g per 100 g, 20 g per serving.
A typical serving (handful, 30 g) has 90 kcal, 1 g protein, 0.1 g fat and 24 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Raisins are dried grapes, so the sugars and calories are concentrated several times over — along with potassium, iron and fiber.
protein 4%fat 1%carbs 95%
Vitamins and minerals in raisins
Per 100 g, the standouts are copper — 0.27 mg, 30% of the Daily Value (#3 of 38 in our fruit & berries section); potassium — 744 mg, 16% of the Daily Value (#2 of 38 in our fruit & berries section); manganese — 0.28 mg, 12% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin C | 2.3 mg | 0.69 mg | 1% |
| Vitamin K | 3.5 mcg | 1.1 mcg | 1% |
| Thiamin (B1) | 0.11 mg | 0.03 mg | 3% |
| Riboflavin (B2) | 0.13 mg | 0.04 mg | 3% |
| Niacin (B3) | 0.77 mg | 0.23 mg | 1% |
| Vitamin B6 | 0.17 mg | 0.05 mg | 3% |
| Potassium | 744 mg | 223 mg | 5% |
| Calcium | 62 mg | 19 mg | 1% |
| Magnesium | 36 mg | 11 mg | 3% |
| Phosphorus | 98 mg | 29 mg | 2% |
| Iron | 1.8 mg | 0.54 mg | 3% |
| Zinc | 0.36 mg | 0.11 mg | 1% |
| Copper | 0.27 mg | 0.08 mg | 9% |
| Manganese | 0.28 mg | 0.08 mg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Raisins, dark, seedless” (FDC ID 168165, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Raisins calories by weight, 20–150 g
30 g of raisins has 90 calories and 50 g has 150. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 60 | 0.7 / 0.1 / 16 | 0.9 |
| 30 g — typical serving | 90 | 1 / 0.1 / 24 | 1.3 |
| 50 g | 150 | 1.7 / 0.2 / 40 | 2.3 |
| 100 g | 299 | 3.3 / 0.3 / 79 | 4.5 |
| 150 g | 449 | 4.9 / 0.5 / 119 | 6.8 |
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Portion → calories and macros
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How much movement is one serving?
A 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.
Raisins: swaps and alternatives
Raisins have a lot of sugar (65 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than raisins
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 30 g, a typical serving of raisins.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sugar, g |
|---|---|---|---|---|---|
| Raisins | D | 90 | 1 | 1.3 | 20 |
| Dates | C | 85 | 0.8 | 2.4 | 19 |
| Dried Apricots | C | 72 | 1 | 2.2 | 16 |
| Prunes | C | 72 | 0.7 | 2.1 | 11 |
Raisins vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Persimmon | 70 | 0.6 / 0.2 / 19 |
| Figs | 74 | 0.8 / 0.3 / 19 |
| Passion Fruit | 80 | 2.2 / 0.7 / 24 |
| Pomegranate | 83 | 1.7 / 1.2 / 18 |
| Banana | 96 | 1.1 / 0.3 / 24 |
| Avocado | 160 | 2 / 15 / 8.7 |
| Raisins | 299 | 3.3 / 0.3 / 79 |
FAQ
How many calories are in 100 g of raisins?
100 g of raisins has 299 calories, with 3.3 g protein, 0.3 g fat and 79 g carbohydrates (4.5 g fiber).
How many calories are in a serving of raisins?
A serving (handful, 30 g) has 90 calories: 1 g protein, 0.1 g fat and 24 g carbs.
What are the macros of raisins?
Per 100 g: 3.3 g protein, 79 g carbs and 0.3 g fat. By calories that's about 4% protein, 95% carbs and 1% fat.
How long do you have to walk to burn a serving of raisins?
About 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person — that's the 90 calories in a serving (handful, 30 g).
What vitamins and minerals are in raisins?
Per 100 g, raisins are richest in copper (0.27 mg, 30% DV), potassium (744 mg, 16% DV), manganese (0.28 mg, 12% DV) — from USDA FoodData Central record 168165.
How much fiber is in raisins?
100 g of raisins has 4.5 g of fiber; a serving (handful, 30 g) has 1.3 g — 5% of the 25 g a day the WHO recommends.
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