Calories in Raisins: Nutrition Facts & Serving Sizes
Per 1 cup, packed (165g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Raisins pack 296 calories per 100g, with 78.5g of carbs and 2.5g of protein. A packed cup (165g) delivers 488 calories and 129.5g of carbs, so portion control matters here. Despite the high sugar content from the drying process, raisins are a solid source of dietary fiber at 6.8g per 100g and provide notable amounts of iron at 2.6mg and potassium at 825mg per 100g. Raisins are pure dried grape with no added ingredients, making them a natural, convenient energy source for fueling workouts, long runs, or activity where fast carbs are the goal. They are easy to toss in trail mix, oatmeal, or eat straight from the bag. Watch serving size if you're tracking calories tightly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, packed (165g) | 488.4 | 4.1g | 129.5g | 0.8g | 11.2g |
| 1 cup (not packed) (145g) | 429.2 | 3.6g | 113.8g | 0.7g | 9.9g |
| 100g | 296 | 2.5g | 78.5g | 0.5g | 6.8g |
Track Raisin in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 296 | 15% |
| Protein | 2.5g | 5% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 78.5g | 29% |
| Dietary Fiber | 6.8g | 24% |
| Sugars | 0g | |
| Sodium | 28mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 28mg | 2% |
| Iron | 2.6mg | 14% |
| Potassium | 825mg | 18% |
| Vitamin C | 5.4mg | 6% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 30mg | 7% |
| Phosphorus | 75mg | 6% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.6mcg | 1% |
| Folate | 3mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Raisins
Raisins are a concentrated energy source that can serve a real purpose for active people who need quick, portable carbohydrates. The 78.5g of carbs per 100g makes them effective as pre-workout or during-workout fuel, similar to commercial gels but in a whole-food form.
The 825mg of potassium per 100g is one of the standout micronutrient values among dried fruits. Potassium is critical for muscle contractions, nerve signaling, and maintaining electrolyte balance, especially during heavy training or when sweating heavily.
At 2.6mg of iron per 100g, raisins are one of the better plant-based sources of iron. Iron supports oxygen transport through hemoglobin, which matters for performance and energy levels. Pairing raisins with a vitamin C source can increase iron absorption.
With 6.8g of dietary fiber per 100g, raisins also support gut health and help regulate blood sugar by slowing carbohydrate absorption despite their overall high carb count. The key is sticking to small portions, a small handful covers most use cases.
Dietary Considerations
Raisins are vegan, vegetarian, gluten-free, and dairy-free. They are not keto-friendly due to their very high carbohydrate content of 78.5g per 100g. For weight loss, raisins need careful portioning since they are calorie-dense at 296 calories per 100g. They are paleo-friendly and Whole30 compliant. No common allergens. They are a natural source of simple sugars from the drying process and are suitable for athletes and active individuals looking for quick carbohydrate energy.
Daily Intake (100g)
100g of raisin provides 15% of a 2,000-calorie diet.
Track Your Intake
See how raisin fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in raisins?
Raisins contain 296 calories per 100g. A packed cup (165g) has about 488 calories. A small snack-size box (about 43g) contains around 127 calories.
Are raisins good for weight loss?
Raisins are calorie-dense at 296 calories per 100g, so they can work against fat loss if eaten in large amounts. In small portions they add fiber and micronutrients, but you'll get better volume and fewer calories from fresh fruit.
How much protein in raisins?
Raisins contain 2.5g of protein per 100g. A packed cup (165g) provides about 4.1g of protein. They are not a significant protein source.
Are raisins high in sugar?
Raisins are high in natural sugars from the grape drying process. The USDA data shows 78.5g of carbs per 100g. Most of this comes from natural fruit sugars. Portion control is important if you are monitoring sugar intake.
Are raisins a good pre-workout snack?
Yes. Raisins provide fast-digesting carbohydrates that can fuel a training session. A small handful (about 30-40g) before a workout delivers roughly 90-120 calories of quick carb energy without much fat or protein to slow digestion.
Track Raisins in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.