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Raisin nutrition, glycemic index, calories and serving size

Raisins, seedless
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Raisin

Raisin
64 (medium)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
50 raisins (26 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-12 (alkaline)
Calories
299
95% Carbs
92% Potassium
78% Sugars
77% Fiber
76% Copper
Explanation: This food contains more Carbs than 95% of foods. More importantly, although there are several foods (5%) which contain more Carbs, this food itself is rich in Carbs more than it is in any other nutrient. Similarly it is relatively rich in Potassium, Sugars, Fiber and Copper
64

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Macronutrients chart

4% 80% 16% 2%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 299
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
limit break
details
Using too much sugars can lead to weight gain or diabetes.

Raisin nutrition infographic

Raisin nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 71% 23% 44% 67% 2% 6% 106% 39% 4% 7%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 54% 22% 13% 11% 12% 6% 12% 14% 31%
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

0.058% 0.051% 0.037%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g

Carbohydrate type breakdown

2.7% 27.75% 29.68%
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

59.19% 3.7% 16.29%
Sugars: 59.19 g
Fiber: 3.7 g
Other: 16.29 g

All nutrients for Raisin per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 7% 71% 3.07g 1.1 times more than Broccoli
Fats 1% 81% 0.46g 72.4 times less than Cheese
Carbs 26% 5% 79.18g 2.8 times more than Rice
Calories 15% 30% 299kcal 6.4 times more than Orange
Starch 1% 95% 2.7g 5.7 times less than Potato
Fructose 37% 80% 29.68g 5 times more than Apple
Sugars 0% 22% 59.19g 6.6 times more than Coca-Cola
Fiber 15% 23% 3.7g 1.5 times more than Orange
Calcium 5% 34% 50mg 2.5 times less than Milk
Iron 24% 40% 1.88mg 1.4 times less than Beef
Magnesium 8% 30% 32mg 4.4 times less than Kidney bean
Phosphorus 14% 64% 101mg 1.8 times less than Chicken meat
Potassium 22% 8% 749mg 5.1 times more than Cucumber
Sodium 0% 85% 11mg 44.5 times less than White Bread
Zinc 2% 83% 0.22mg 28.7 times less than Beef
Copper 35% 24% 0.32mg 2.2 times more than Shiitake
Vitamin E 1% 84% 0.12mg 12.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 3% 35% 2.3mg 23 times less than Lemon
Vitamin B1 9% 46% 0.11mg 2.5 times less than Pea
Vitamin B2 10% 63% 0.13mg Equal to Avocado
Vitamin B3 5% 72% 0.77mg 12.5 times less than Turkey meat
Vitamin B5 2% 90% 0.1mg 11.9 times less than Sunflower seed
Vitamin B6 13% 52% 0.17mg 1.5 times more than Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 3% 59% 3.5µg 29 times less than Broccoli
Tryptophan 0% 86% 0.05mg 6.1 times less than Chicken meat
Threonine 0% 91% 0.08mg 9.4 times less than Beef
Isoleucine 0% 93% 0.06mg 16 times less than Salmon
Leucine 0% 93% 0.1mg 25.3 times less than Tuna
Lysine 0% 92% 0.08mg 5.4 times less than Tofu
Methionine 0% 93% 0.02mg 4.6 times less than Quinoa
Phenylalanine 0% 93% 0.07mg 10.3 times less than Egg
Valine 0% 92% 0.08mg 24.4 times less than Soybean
Histidine 0% 88% 0.07mg 10.4 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 85% 0.06g 101.6 times less than Beef
Monounsaturated Fat 0% 84% 0.05g 192.1 times less than Avocado
Polyunsaturated fat 0% 92% 0.04g 1275 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.