Calories in Raisins, golden, seedless
Generic food Fruits
Raisins, golden, seedless contains 301 kcal per 100 g. A typical serving of 1 cup, not packed (145 g) provides about 436 kcal.
Roughly 96% of its calories come from carbohydrates, with 4% from protein and 0.5% from fat (estimated with general energy factors).
That is more energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 25% of the Daily Value for copper, 19% of the Daily Value for Vitamin B6 and 16% of the Daily Value for potassium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 301 kcal | |
| Total fat C | 0.2 g | 0.3% |
| Saturated fat C | 0.065 g | 0.3% |
| Trans fat C | 0 g | |
| Cholesterol M | 0 mg | 0% |
| Sodium M | 24 mg | 1% |
| Total carbohydrates C | 80 g | 29% |
| Dietary fiber M | 3.3 g | 12% |
| Total sugars C | 65.7 g | |
| Protein M | 3.3 g | 7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 3.2 mg | 4% |
| Vitamin D ? | 0 µg | 0% |
| Vitamin E I | 0.12 mg | 0.8% |
| Vitamin K I | 3.5 µg | 3% |
| Thiamin (B1) ? | 0.008 mg | 0.7% |
| Riboflavin (B2) ? | 0.19 mg | 15% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Vitamin B6 ? | 0.32 mg | 19% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 11.1 mg | 2% |
| Calcium M | 64 mg | 5% |
| Iron M | 0.98 mg | 5% |
| Magnesium M | 35 mg | 8% |
| Phosphorus M | 101 mg | 8% |
| Potassium M | 746 mg | 16% |
| Zinc M | 0.37 mg | 3% |
| Copper M | 0.23 mg | 25% |
| Manganese M | 0.23 mg | 10% |
| Selenium I | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 96%
- Fat 0.5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.3 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber3.3 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Sugars65.7 gin the top quarter of fruits and fruit juices (median 11 g)
- Fat0.2 gabove the median for fruits and fruit juices (median 0.19 g)
- Saturated fat0.065 gin the top quarter of fruits and fruit juices (median 0.021 g)
- Sodium24 mgin the top quarter of fruits and fruit juices (median 3 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water14.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.014 g |
|---|---|
| Polyunsaturated fat C | 0.057 g |
Sugars and starch (5)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 31 g |
| Fructose M | 34.7 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.019 g |
| Linoleic acid (omega-6, 18:2) ? | 0.038 g |
| SFA 4:0 M | 0.007 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0.001 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0.001 g |
| SFA 14:0 M | 0.002 g |
| SFA 16:0 M | 0.037 g |
| SFA 18:0 M | 0.008 g |
| SFA 20:0 M | 0.002 g |
| MUFA 18:1 ? | 0.014 g |
| PUFA 18:3 ? | 0.019 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.003 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.001 g |
| SFA 17:0 M | 0.001 g |
| SFA 24:0 M | 0.002 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0 g |
| MUFA 18:1 c M | 0.014 g |
| PUFA 18:2 n-6 c,c M | 0.038 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (8)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Vitamin D3 (cholecalciferol) M | 0 µg |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water M | 14.9 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.6 g |
| Theobromine Z | 0 mg |
| Energy C | 1,258 kJ |
| Vitamin A, IU C | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 3 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Raisins
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raisins, dark, seedless | 299 | 3.3 g | 79.3 g | 0.25 g |
| Raisins, seeded | 296 | 2.5 g | 78.5 g | 0.54 g |
| Raisins | 299 | 3.3 g | 79.3 g | 0.25 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Medjool dates | 277 | 1.8 g | 75 g | 0.15 g |
| Dates, deglet noor | 282 | 2.5 g | 75 g | 0.39 g |
| Date | 282 | 2.5 g | 75 g | 0.39 g |
| Mango, dried, sweetened Dried or dry | 319 | 2.5 g | 78.6 g | 1.2 g |
| Mango, dried Dried or dry | 319 | 2.5 g | 78.6 g | 1.2 g |
| Dried, fruit, NFS Dried or dry | 298 | 2.3 g | 78.6 g | 0.62 g |
| Cherries, tart, dried, sweetened Dried or dry | 333 | 1.3 g | 80.5 g | 0.73 g |
| Cherries, dried Dried or dry | 333 | 1.3 g | 80.4 g | 0.73 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raisins?
100 g of raisins has 301 kcal. 1 cup, not packed (145 g): about 436 kcal. 1 cup, packed (165 g): about 497 kcal.
How much protein is in raisins?
Raisins contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 4.8 g in 1 cup, not packed (145 g). About 4% of its calories come from protein. Compared with other fruits and fruit juices, that is among the highest quarter (median 0.61 g).
How many carbs are in raisins?
Raisins has 80 g of total carbohydrates per 100 g, including 3.3 g of fiber and 65.7 g of sugars.
How much fat is in raisins?
Raisins contains 0.2 g of fat per 100 g, of which 0.065 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raisins contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (25% DV), Vitamin B6 (19% DV), potassium (16% DV) and Riboflavin (B2) (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raisins?
100 g contains 24 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168164. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.