Raisin nutrition: calories, carbs, GI, protein, fiber, fats
Raisins, seedless
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Raisin
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
64 (medium) |
| Glycemic load | 14 (medium) |
| Insulin index ⓘ https://www.researchgate.net/publication/26770180 | 42 |
| Calories ⓘ Calories per 100-gram serving | 299 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 75.48 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (60 raisins) (28.35 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -12 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 4mg |
Net carbs ⓘHigher in Net carbs content than 96% of foods
Carbs ⓘHigher in Carbs content than 95% of foods
Potassium ⓘHigher in Potassium content than 92% of foods
Sugar ⓘHigher in Sugar content than 78% of foods
Fiber ⓘHigher in Fiber content than 77% of foods
Raisin calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 299 | |
| Calories in 1 cup, packed | 493 | 165 g |
| Calories in 50 raisins | 78 | 26 g |
Raisin Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Raisin Glycemic load (GL)
Mineral coverage chart
Calcium:
50 mg of 1,000 mg
5%
Iron:
1.88 mg of 8 mg
24%
Magnesium:
32 mg of 420 mg
8%
Phosphorus:
101 mg of 700 mg
14%
Potassium:
749 mg of 3,400 mg
22%
Sodium:
11 mg of 2,300 mg
0%
Zinc:
0.22 mg of 11 mg
2%
Copper:
0.318 mg of 1 mg
35%
Manganese:
0.299 mg of 2 mg
13%
Selenium:
0.6 µg of 55 µg
1%
Choline:
11.1 mg of 550 mg
2%
Mineral chart - relative view
Potassium
749 mg
TOP 8%
Copper
0.318 mg
TOP 24%
Magnesium
32 mg
TOP 30%
Calcium
50 mg
TOP 34%
Iron
1.88 mg
TOP 40%
Manganese
0.299 mg
TOP 45%
Phosphorus
101 mg
TOP 64%
Zinc
0.22 mg
TOP 83%
Choline
11.1 mg
TOP 84%
Sodium
11 mg
TOP 85%
Selenium
0.6 µg
TOP 88%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.12 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
2.3 mg of 90 mg
3%
Vitamin B1:
0.106 mg of 1 mg
9%
Vitamin B2:
0.125 mg of 1 mg
10%
Vitamin B3:
0.766 mg of 16 mg
5%
Vitamin B5:
0.095 mg of 5 mg
2%
Vitamin B6:
0.174 mg of 1 mg
13%
Folate:
5 µg of 400 µg
1%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
3.5 µg of 120 µg
3%
Vitamin chart - relative view
Vitamin C
2.3 mg
TOP 35%
Vitamin B1
0.106 mg
TOP 46%
Vitamin B6
0.174 mg
TOP 52%
Vitamin K
3.5 µg
TOP 59%
Vitamin B2
0.125 mg
TOP 63%
Vitamin B3
0.766 mg
TOP 72%
Folate
5 µg
TOP 79%
Vitamin E
0.12 mg
TOP 84%
Vitamin B5
0.095 mg
TOP 90%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
3.07 g of 50 g
6%
Fats:
Daily Value: 1%
0.46 g of 65 g
1%
Carbs:
Daily Value: 26%
79.18 g of 300 g
26%
Water:
Daily Value: 1%
15.43 g of 2,000 g
1%
Other:
1.86 g
Protein quality breakdown
Tryptophan:
50 mg of 280 mg
18%
Threonine:
77 mg of 1,050 mg
7%
Isoleucine:
57 mg of 1,400 mg
4%
Leucine:
96 mg of 2,730 mg
4%
Lysine:
84 mg of 2,100 mg
4%
Methionine:
21 mg of 1,050 mg
2%
Phenylalanine:
65 mg of 1,750 mg
4%
Valine:
83 mg of 1,820 mg
5%
Histidine:
72 mg of 700 mg
10%
Fat type information
Saturated Fat:
0.058 g
Monounsaturated Fat:
0.051 g
Polyunsaturated fat:
0.037 g
Carbohydrate type breakdown
Starch:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Raisin
Sugar:
59.19 g
Fiber:
3.7 g
Other:
16.29 g
All nutrients for Raisin per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 299kcal | 15% | 30% |
6.4 times more than Orange
|
| Protein | 3.07g | 7% | 70% |
1.1 times more than Broccoli
|
| Fats | 0.46g | 1% | 81% |
72.4 times less than Cheddar Cheese
|
| Vitamin C | 2.3mg | 3% | 35% |
23 times less than Lemon
|
| Net carbs | 75.48g | N/A | 4% |
1.4 times more than Chocolate
|
| Carbs | 79.18g | 26% | 5% |
2.8 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.88mg | 24% | 40% |
1.4 times less than Beef broiled
|
| Calcium | 50mg | 5% | 34% |
2.5 times less than Milk
|
| Potassium | 749mg | 22% | 8% |
5.1 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Sugar | 59.19g | N/A | 22% |
6.6 times more than Coca-Cola
|
| Fiber | 3.7g | 15% | 23% |
1.5 times more than Orange
|
| Copper | 0.32mg | 35% | 24% |
2.2 times more than Shiitake
|
| Zinc | 0.22mg | 2% | 83% |
28.7 times less than Beef broiled
|
| Starch | 2.7g | 1% | 95% |
5.7 times less than Potato
|
| Phosphorus | 101mg | 14% | 64% |
1.8 times less than Chicken meat
|
| Sodium | 11mg | 0% | 85% |
44.5 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.12mg | 1% | 84% |
12.2 times less than Kiwifruit
|
| Selenium | 0.6µg | 1% | 88% | |
| Manganese | 0.3mg | 13% | 45% | |
| Vitamin B1 | 0.11mg | 9% | 46% |
2.5 times less than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 63% |
Equal to Avocado
|
| Vitamin B3 | 0.77mg | 5% | 72% |
12.5 times less than Turkey meat
|
| Vitamin B5 | 0.1mg | 2% | 90% |
11.9 times less than Sunflower seed
|
| Vitamin B6 | 0.17mg | 13% | 52% |
1.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3.5µg | 3% | 59% |
29 times less than Broccoli
|
| Folate | 5µg | 1% | 79% |
12.2 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.06g | 0% | 85% |
101.6 times less than Beef broiled
|
| Monounsaturated Fat | 0.05g | N/A | 84% |
192.1 times less than Avocado
|
| Polyunsaturated fat | 0.04g | N/A | 92% |
1275 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 86% |
6.1 times less than Chicken meat
|
| Threonine | 0.08mg | 0% | 91% |
9.4 times less than Beef broiled
|
| Isoleucine | 0.06mg | 0% | 93% |
16 times less than Salmon raw
|
| Leucine | 0.1mg | 0% | 93% |
25.3 times less than Tuna Bluefin
|
| Lysine | 0.08mg | 0% | 92% |
5.4 times less than Tofu
|
| Methionine | 0.02mg | 0% | 93% |
4.6 times less than Quinoa
|
| Phenylalanine | 0.07mg | 0% | 93% |
10.3 times less than Egg
|
| Valine | 0.08mg | 0% | 92% |
24.4 times less than Soybean raw
|
| Histidine | 0.07mg | 0% | 88% |
10.4 times less than Turkey meat
|
| Fructose | 29.68g | 37% | 80% |
5 times more than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 92% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 299
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 11mg
26%
Total Carbohydrate
79g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
50mg
5%
Iron
2mg
25%
Potassium
749mg
22%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Raisin nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.