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Raisins Nutrition Facts: Are Raisins Good for You?
Dark, seedless raisins provide several nutrients, including fiber, potassium, iron, and copper. They are naturally low in fat and sodium. However, because they are dried grapes, their sugar and calories are concentrated. A 100-gram serving contains about 299 calories and 65 grams of sugar. Whether they are a good choice depends on the portion size and how they fit into your overall diet.
Per 100 g · Raisins, dark, seedless (Includes foods for USDA’s Food Distribution Program)
What stands out in raisins
- High in copper. A 100-gram serving of dark, seedless raisins supplies 0.27 mg of copper, which is 30% of the Daily Value (DV).
- Good source of several nutrients. Per 100 grams, raisins are a good source of dietary fiber (16% DV), potassium (16% DV), iron (10% DV), manganese (12% DV), riboflavin (10% DV), and vitamin B6 (10% DV).
- High carbohydrate and sugar content. Raisins contain 79.3 grams of carbohydrates per 100 grams. Of this, 65.2 grams are total sugars.
- Very low in fat and sodium. This food is very low in fat, with only 0.25 grams per 100-gram serving. It is also low in sodium, containing 26 mg, or 1% of the Daily Value.
What to keep in mind
- Raisins are a concentrated source of calories and sugar. A 100-gram portion contains 299 calories and 65.2 grams of sugar. Paying attention to portion size is useful, as a small 1.5-ounce box still has 28 grams of sugar.
Raisins nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 299 kcal | – |
| Protein | 3.3 g | 7% |
| Total fat | 0.25 g | 0% |
| Saturated fat | 0.09 g | 0% |
| Monounsaturated fat | 0.02 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 79.3 g | 29% |
| Dietary fiber | 4.5 g | 16% |
| Total sugars | 65.2 g | – |
| Water | 15.5 g | – |
| Sodium | 26 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 744 mg | 16% |
| Calcium | 62 mg | 5% |
| Iron | 1.8 mg | 10% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 98 mg | 8% |
| Zinc | 0.36 mg | 3% |
| Copper | 0.27 mg | 30% |
| Manganese | 0.28 mg | 12% |
| Selenium | 0.6 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 3.5 mcg | 3% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.12 mg | 10% |
| Niacin (B3) | 0.77 mg | 5% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate (DFE) | 5 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 11.1 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Raisins by portion
Nutrition information varies greatly by serving size. A miniature half-ounce box provides 42 calories and 9.1 grams of sugar. A more common small box (1.5 oz) contains 129 calories, 34.1 grams of carbohydrates, and 1.9 grams of fiber. A larger portion, such as one packed cup, contains 493 calories and over 107 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, packed | 165 g | 493 | 5.4 g | 130.8 g | 7.4 g | 0.4 g |
| 1 cup (not packed) | 145 g | 434 | 4.8 g | 115 g | 6.5 g | 0.4 g |
| 1 miniature box (.5 oz) | 14 g | 42 | 0.5 g | 11.1 g | 0.6 g | 0 g |
| 1 small box (1.5 oz) | 43 g | 129 | 1.4 g | 34.1 g | 1.9 g | 0.1 g |
| 50 raisins | 26 g | 78 | 0.9 g | 20.6 g | 1.2 g | 0.1 g |
| 1 oz (60 raisins) | 28 g | 85 | 0.9 g | 22.5 g | 1.3 g | 0.1 g |
How raisins compares with other fruits
Among the 30 fruits in our data, dark, seedless raisins rank highest for carbohydrates, protein, and potassium content per 100 grams. They also rank second for calories and total sugars. Compared to other fruits, 100 grams of raisins (299 kcal) have more calories than Medjool dates (277 kcal) and avocados (160 kcal), but fewer than dried coconut meat (354 kcal). Unlike coconut and avocado, which are high in fat, raisins contain almost no fat.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Raisins | 299 | 3.3 g | 79.3 g | 4.5 g | 0.25 g |
| Medjool Dates | 277 | 1.8 g | 75 g | 6.7 g | 0.15 g |
| Coconut Meat | 354 | 3.3 g | 15.2 g | 9 g | 33.5 g |
| Avocado | 160 | 2 g | 8.5 g | 6.7 g | 14.7 g |
| Plantain | 122 | 1.3 g | 31.9 g | 1.7 g | 0.35 g |
Quick answers
How many calories are in a small box of raisins?
According to USDA data, a small 1.5-ounce box of dark, seedless raisins contains 129 calories.
How much sugar is in a handful of raisins?
A serving of 50 raisins (about 26 grams) has 17 grams of total sugars. An ounce, or about 60 raisins, contains 18.5 grams of sugar.
Are raisins a good source of fiber?
Yes, based on FDA guidelines, raisins are a good source of fiber. A 100-gram serving provides 4.5 grams of dietary fiber, which is 16% of the Daily Value.
When to talk to a doctor or dietitian
- At 744 mg of potassium per 100 g, raisins is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how raisins fits your situation.
Last updated October 21, 2026