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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

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 42
Calories  ⓘ Calories for selected serving 299 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 75 grams
Default serving size  ⓘ Serving sizes are mostly 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 4 mg
TOP 4% Net carbs ⓘHigher in Net carbs content than 96% of foods
TOP 5% Carbs ⓘHigher in Carbs content than 95% of foods
TOP 8% Potassium ⓘHigher in Potassium content than 92% of foods
TOP 22% Sugar ⓘHigher in Sugar content than 78% of foods
TOP 23% 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)

64

Raisin Glycemic load (GL)

14

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 15% 71% 23% 43% 66% 1.4% 6% 106% 39% 3.3%
Calcium: 150mg of 1,000mg 15%
Iron: 5.6mg of 8mg 71%
Magnesium: 96mg of 420mg 23%
Phosphorus: 303mg of 700mg 43%
Potassium: 2247mg of 3,400mg 66%
Sodium: 33mg of 2,300mg 1.4%
Zinc: 0.66mg of 11mg 6%
Copper: 0.95mg of 1mg 106%
Manganese: 0.9mg of 2mg 39%
Selenium: 1.8µg of 55µg 3.3%

Mineral chart - relative view

749 mg
TOP 8%
0.32 mg
TOP 24%
32 mg
TOP 30%
50 mg
TOP 34%
1.9 mg
TOP 40%
0.3 mg
TOP 45%
101 mg
TOP 64%
0.22 mg
TOP 83%
11 mg
TOP 85%
0.6 µg
TOP 88%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 2.4% 0% 7.7% 27% 29% 14% 5.7% 40% 3.8% 0% 6.1% 8.8%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E : 0.36mg of 15mg 2.4%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 6.9mg of 90mg 7.7%
Vitamin B1: 0.32mg of 1mg 27%
Vitamin B2: 0.38mg of 1mg 29%
Vitamin B3: 2.3mg of 16mg 14%
Vitamin B5: 0.29mg of 5mg 5.7%
Vitamin B6: 0.52mg of 1mg 40%
Folate: 15µg of 400µg 3.8%
Vitamin B12: 0µg of 2µg 0%
Choline: 33mg of 550mg 6.1%
Vitamin K: 11µg of 120µg 8.8%

Vitamin chart - relative view

2.3 mg
TOP 35%
0.11 mg
TOP 46%
0.17 mg
TOP 52%
3.5 µg
TOP 59%
0.13 mg
TOP 63%
0.77 mg
TOP 72%
5 µg
TOP 79%
0.12 mg
TOP 84%
11 mg
TOP 84%
0.1 mg
TOP 90%
0 IU
TOP 100%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

4% 78% 16% 2%
Protein:
Daily Value: 6%
3.1 g of 50 g
3.1 g (6% of DV )
Fats:
Daily Value: 1%
0.5 g of 65 g
0.5 g (1% of DV )
Carbs:
Daily Value: 26%
79.2 g of 300 g
79.2 g (26% of DV )
Water:
Daily Value: 1%
15.4 g of 2,000 g
15.4 g (1% of DV )
Other:
1.9 g
1.9 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 54% 22% 12% 11% 12% 6% 11% 14% 31%
Tryptophan: 150mg of 280mg 54%
Threonine: 231mg of 1,050mg 22%
Isoleucine: 171mg of 1,400mg 12%
Leucine: 288mg of 2,730mg 11%
Lysine: 252mg of 2,100mg 12%
Methionine: 63mg of 1,050mg 6%
Phenylalanine: 195mg of 1,750mg 11%
Valine: 249mg of 1,820mg 14%
Histidine: 216mg of 700mg 31%

Fat type information

40% 35% 25%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.04 g

Carbohydrate type breakdown

4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 28 g
Fructose: 30 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Raisin

75% 5% 21%
Sugar: 59 g
Fiber: 3.7 g
Other: 16 g

All nutrients for Raisin per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 299kcal 15% 30% 6.4 times more than OrangeOrange
Protein 3.1g 7% 70% 1.1 times more than BroccoliBroccoli
Fats 0.46g 1% 81% 72.4 times less than CheeseCheese
Vitamin C 2.3mg 3% 35% 23 times less than LemonLemon
Net carbs 75g N/A 4% 1.4 times more than ChocolateChocolate
Carbs 79g 26% 5% 2.8 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Calcium 50mg 5% 34% 2.5 times less than MilkMilk
Potassium 749mg 22% 8% 5.1 times more than CucumberCucumber
Iron 1.9mg 24% 40% 1.4 times less than Beef broiledBeef broiled
Sugar 59g N/A 22% 6.6 times more than Coca-ColaCoca-Cola
Fiber 3.7g 15% 23% 1.5 times more than OrangeOrange
Copper 0.32mg 35% 24% 2.2 times more than ShiitakeShiitake
Zinc 0.22mg 2% 83% 28.7 times less than Beef broiledBeef broiled
Starch 2.7g 1% 95% 5.7 times less than PotatoPotato
Phosphorus 101mg 14% 64% 1.8 times less than Chicken meatChicken meat
Sodium 11mg 0% 85% 44.5 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.12mg 1% 84% 12.2 times less than KiwifruitKiwifruit
Manganese 0.3mg 13% 45%
Selenium 0.6µg 1% 88%
Vitamin B1 0.11mg 9% 46% 2.5 times less than Pea rawPea raw
Vitamin B2 0.13mg 10% 63% Equal to AvocadoAvocado
Vitamin B3 0.77mg 5% 72% 12.5 times less than Turkey meatTurkey meat
Vitamin B5 0.1mg 2% 90% 11.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.17mg 13% 52% 1.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 3.5µg 3% 59% 29 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 5µg 1% 79% 12.2 times less than Brussels sproutBrussels sprout
Choline 11mg 2% 84%
Saturated Fat 0.06g 0% 85% 101.6 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.05g N/A 84% 192.1 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 92% 1275 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.1 times less than Chicken meatChicken meat
Threonine 0.08mg 0% 91% 9.4 times less than Beef broiledBeef broiled
Isoleucine 0.06mg 0% 93% 16 times less than Salmon rawSalmon raw
Leucine 0.1mg 0% 93% 25.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.08mg 0% 92% 5.4 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.6 times less than QuinoaQuinoa
Phenylalanine 0.07mg 0% 93% 10.3 times less than EggEgg
Valine 0.08mg 0% 92% 24.4 times less than Soybean rawSoybean raw
Histidine 0.07mg 0% 88% 10.4 times less than Turkey meatTurkey meat
Fructose 30g 37% 80% 5 times more than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 92%
Omega-6 - Eicosadienoic acid 0g N/A 100%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 299
% Daily Value*
0.71%
Total Fat 0.46g
0.26%
Saturated Fat 0.06g
0
Trans Fat 0g
0
Cholesterol 0mg
0.48%
Sodium 11mg
26%
Total Carbohydrate 79g
15%
Dietary Fiber 3.7g
Total Sugars 0g
Includes ? g Added Sugars
Protein 3.1g
Vitamin D 0mcg 0

Calcium 50mg 5%

Iron 1.9mg 24%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
limit break

Raisin nutrition infographic

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.

  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.