Calories in Raisins
Generic food Fruits
Raisins contains 299 kcal per 100 g. A typical serving of 1 cup (160 g) provides about 478 kcal.
Roughly 95% of its calories come from carbohydrates, with 4% from protein and 0.7% from fat (estimated with general energy factors).
That is close to the median for dried fruits on FoodFactly (299 kcal per 100 g).
100 g provides 30% of the Daily Value for copper, 16% of the Daily Value for potassium and 10% of the Daily Value for Vitamin B6.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 299 kcal | |
| Total fat C | 0.25 g | 0.3% |
| Saturated fat C | 0.094 g | 0.5% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 26 mg | 1% |
| Total carbohydrates C | 79.3 g | 29% |
| Dietary fiber C | 4.5 g | 16% |
| Total sugars C | 65.2 g | |
| Protein C | 3.3 g | 7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 2.3 mg | 3% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 3.5 µg | 3% |
| Thiamin (B1) C | 0.11 mg | 9% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 0.77 mg | 5% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 11.1 mg | 2% |
| Calcium C | 62 mg | 5% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 36 mg | 9% |
| Phosphorus C | 98 mg | 8% |
| Potassium C | 744 mg | 16% |
| Zinc C | 0.36 mg | 3% |
| Copper C | 0.27 mg | 30% |
| Selenium C | 0.6 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 95%
- Fat 0.7%
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 dried fruits (median 2.3 g)
- Fiber4.5 gin the lowest quarter of dried fruits (median 7.2 g)
- Sugars65.2 gabove the median for dried fruits (median 64.3 g)
- Fat0.25 gin the lowest quarter of dried fruits (median 0.69 g)
- Saturated fat0.094 gabove the median for dried fruits (median 0.088 g)
- Sodium26 mgin the top quarter of dried fruits (median 8.5 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water15.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.024 g |
|---|---|
| Polyunsaturated fat C | 0.053 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.039 g |
| SFA 4:0 C | 0.007 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.004 g |
| SFA 16:0 C | 0.056 g |
| SFA 18:0 C | 0.013 g |
| MUFA 18:1 C | 0.023 g |
| PUFA 18:3 C | 0.014 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 15.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, golden, seedless | 301 | 3.3 g | 80 g | 0.2 g |
| 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 |
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 |
| Date | 282 | 2.5 g | 75 g | 0.39 g |
| Dates, deglet noor | 282 | 2.5 g | 75 g | 0.39 g |
| Dried, fruit, NFS Dried or dry | 298 | 2.3 g | 78.6 g | 0.62 g |
| Currants, dried Dried or dry | 290 | 3.4 g | 77 g | 0.22 g |
| Currants, zante, dried Dried or dry | 290 | 3.4 g | 77 g | 0.22 g |
| Papaya, dried Dried or dry | 302 | 1.3 g | 75.4 g | 0.84 g |
| Mango, dried, sweetened Dried or dry | 319 | 2.5 g | 78.6 g | 1.2 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 299 kcal. 1 cup (160 g): about 478 kcal. 1 raisin (0.5 g): about 1 kcal. 1 miniature box, .5 oz (14 g): about 42 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 5.3 g in 1 cup (160 g). About 4% of its calories come from protein. Compared with other dried fruits, that is among the highest quarter (median 2.3 g).
How many carbs are in raisins?
Raisins has 79.3 g of total carbohydrates per 100 g, including 4.5 g of fiber and 65.2 g of sugars.
How much fat is in raisins?
Raisins contains 0.25 g of fat per 100 g, of which 0.094 g is saturated (0.5% 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 (30% DV), potassium (16% DV) and Vitamin B6 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raisins?
100 g contains 26 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709212. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.