Calories in Raisins, seeded
Generic food Fruits
Raisins, seeded contains 296 kcal per 100 g. A typical serving of 1 cup, not packed (145 g) provides about 429 kcal.
Roughly 95% of its calories come from carbohydrates, with 3% from protein and 1% 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 34% of the Daily Value for copper, 18% of the Daily Value for potassium and 14% of the Daily Value for iron.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 296 kcal | |
| Total fat ? | 0.54 g | 0.7% |
| Saturated fat ? | 0.18 g | 0.9% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 28 mg | 1% |
| Total carbohydrates C | 78.5 g | 29% |
| Dietary fiber ? | 6.8 g | 24% |
| Total sugars | not reported | |
| Protein ? | 2.5 g | 5% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 5.4 mg | 6% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.11 mg | 9% |
| Riboflavin (B2) ? | 0.18 mg | 14% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.045 mg | 0.9% |
| Vitamin B6 ? | 0.19 mg | 11% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 28 mg | 2% |
| Iron ? | 2.6 mg | 14% |
| Magnesium ? | 30 mg | 7% |
| Phosphorus ? | 75 mg | 6% |
| Potassium ? | 825 mg | 18% |
| Zinc ? | 0.18 mg | 2% |
| Copper ? | 0.3 mg | 34% |
| Manganese ? | 0.27 mg | 12% |
| Selenium M | 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 3%
- Carbohydrates 95%
- Fat 1%
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
- Protein2.5 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber6.8 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Fat0.54 gin the top quarter of fruits and fruit juices (median 0.19 g)
- Saturated fat0.18 gin the top quarter of fruits and fruit juices (median 0.021 g)
- Sodium28 mgin the top quarter of fruits and fruit juices (median 3 mg)
- Protein per 100 kcal0.85 gprotein density, useful for comparing foods with different calorie levels
- Water16.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.022 g |
|---|---|
| Polyunsaturated fat ? | 0.16 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.12 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.004 g |
| SFA 16:0 ? | 0.15 g |
| SFA 18:0 ? | 0.021 g |
| MUFA 18:1 ? | 0.022 g |
| PUFA 18:3 ? | 0.037 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (7)
| Water ? | 16.6 g |
|---|---|
| Alcohol ? | 0 g |
| Ash ? | 1.9 g |
| Energy ? | 1,238 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 3 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 | 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 |
|---|---|---|---|---|
| Jujube, Chinese, fresh, dried Dried or dry | 281 | 4.7 g | 72.5 g | 0.5 g |
| Longans, dried Dried or dry | 286 | 4.9 g | 74 g | 0.4 g |
| Apricots, dehydrated (low-moisture), sulfured, uncooked Dried or dry | 320 | 4.9 g | 82.9 g | 0.62 g |
| Peaches, dehydrated (low-moisture), sulfured, uncooked Dried or dry | 325 | 4.9 g | 83.2 g | 1 g |
| Prunes, dehydrated (low-moisture), uncooked Dried or dry | 339 | 3.7 g | 89.1 g | 0.73 g |
| Persimmons, japanese, dried Dried or dry | 274 | 1.4 g | 73.4 g | 0.59 g |
| Plantains, green, fried Cooked | 309 | 1.5 g | 49.2 g | 11.8 g |
| Cranberry-orange relish, canned Canned | 178 | 0.3 g | 46.2 g | 0.1 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 296 kcal. 1 cup, not packed (145 g): about 429 kcal. 1 cup, packed (165 g): about 488 kcal.
How much protein is in raisins?
Raisins contains 2.5 g of protein per 100 g (5% of the 50 g Daily Value), or 3.7 g in 1 cup, not packed (145 g). About 3% 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 78.5 g of total carbohydrates per 100 g, including 6.8 g of fiber.
How much fat is in raisins?
Raisins contains 0.54 g of fat per 100 g, of which 0.18 g is saturated (0.9% 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 (34% DV), potassium (18% DV), iron (14% DV), Riboflavin (B2) (14% DV) and manganese (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raisins?
100 g contains 28 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 168166. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.