Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Raisin nutrition, glycemic index, calories, net carbs & more

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

Important nutritional characteristics for Raisin

Raisin
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
64 (medium)
Insulin index ⓘ https://www.researchgate.net/publication/26770180
42
Calories
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)
50 raisins (26 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)
96% Net carbs
95% Carbs
92% Potassium
78% Sugar
77% Fiber
Explanation: The given food contains more Net carbs than 96% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Potassium, Sugar, and Fiber.

Raisin Glycemic index (GI)

64

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 B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

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

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%
Sugar: 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
Net carbs N/A 4% 75.48g 1.4 times more than Chocolate Chocolate
Protein 7% 70% 3.07g 1.1 times more than Broccoli Broccoli
Fats 1% 81% 0.46g 72.4 times less than Cheese Cheese
Carbs 26% 5% 79.18g 2.8 times more than Rice Rice
Calories 15% 30% 299kcal 6.4 times more than Orange Orange
Starch 1% 95% 2.7g 5.7 times less than Potato Potato
Fructose 37% 80% 29.68g 5 times more than Apple Apple
Sugar N/A 22% 59.19g 6.6 times more than Coca-Cola Coca-Cola
Fiber 15% 23% 3.7g 1.5 times more than Orange Orange
Calcium 5% 34% 50mg 2.5 times less than Milk Milk
Iron 24% 40% 1.88mg 1.4 times less than Beef Beef
Magnesium 8% 30% 32mg 4.4 times less than Almond Almond
Phosphorus 14% 64% 101mg 1.8 times less than Chicken meat Chicken meat
Potassium 22% 8% 749mg 5.1 times more than Cucumber Cucumber
Sodium 0% 85% 11mg 44.5 times less than White Bread White Bread
Zinc 2% 83% 0.22mg 28.7 times less than Beef Beef
Copper 35% 24% 0.32mg 2.2 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 1% 84% 0.12mg 12.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 3% 35% 2.3mg 23 times less than Lemon Lemon
Vitamin B1 9% 46% 0.11mg 2.5 times less than Pea Pea
Vitamin B2 10% 63% 0.13mg Equal to Avocado Avocado
Vitamin B3 5% 72% 0.77mg 12.5 times less than Turkey meat Turkey meat
Vitamin B5 2% 90% 0.1mg 11.9 times less than Sunflower seed Sunflower seed
Vitamin B6 13% 52% 0.17mg 1.5 times more than Oat Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 3% 59% 3.5µg 29 times less than Broccoli Broccoli
Tryptophan 0% 86% 0.05mg 6.1 times less than Chicken meat Chicken meat
Threonine 0% 91% 0.08mg 9.4 times less than Beef Beef
Isoleucine 0% 93% 0.06mg 16 times less than Salmon Salmon
Leucine 0% 93% 0.1mg 25.3 times less than Tuna Tuna
Lysine 0% 92% 0.08mg 5.4 times less than Tofu Tofu
Methionine 0% 93% 0.02mg 4.6 times less than Quinoa Quinoa
Phenylalanine 0% 93% 0.07mg 10.3 times less than Egg Egg
Valine 0% 92% 0.08mg 24.4 times less than Soybean Soybean
Histidine 0% 88% 0.07mg 10.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 85% 0.06g 101.6 times less than Beef Beef
Monounsaturated Fat N/A 84% 0.05g 192.1 times less than Avocado Avocado
Polyunsaturated fat N/A 92% 0.04g 1275 times less than Walnut Walnut

Check out similar food or compare with current

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
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ 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

Raisin nutrition infographic
Infographic link

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 separately if present) is the USDA's FoodCentral. The exact link to 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.