Raisins
Dried grapes: a portable, shelf-stable source of quick energy and iron.
Nutrition per 100 g
Standardised to 100 g of raisins for fair comparison. Typical serving: 30 g — 90 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 300 kcal | 90 kcal | 100 kcal |
| Protein | 3 g | 0.9 g | 1 g |
| Carbohydrate | 80 g | 24 g | 26.7 g |
| Fat | 0.3 g | 0.1 g | 0.1 g |
| Fibre | 3.7 g | 1.1 g | 1.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of raisins, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.064 mg | 0.019 mg | 5% |
| Riboflavin | 0.1 mg | 0.03 mg | 8% |
| Niacin | 0.65 mg | 0.2 mg | 4% |
| Vitamin B6 | 0.23 mg | 0.069 mg | 14% |
| Minerals | |||
| Calcium | 51.5 mg | 15.5 mg | 4% |
| Iron | 1.8 mg | 0.54 mg | 10% |
| Magnesium | 35.5 mg | 10.7 mg | 8% |
| Phosphorus | 116 mg | 34.8 mg | 9% |
| Potassium | 936 mg | 281 mg | 20% |
| Sodium | 13.2 mg | 4 mg | <1% |
| Zinc | 0.18 mg | 0.054 mg | 2% |
| Copper | 0.33 mg | 0.099 mg | 37% |
| Manganese | 0.27 mg | 0.081 mg | 12% |
Source: USDA FoodData Central — Raisins, dark, seedless
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat raisins?
- Useful energy for hiking, sport and lunchboxes.
- Contributes iron and potassium.
How to include it
- Scatter over porridge or couscous.
- Mix with nuts for a balanced trail snack.
Things to consider
- Sticky and frequent snacking raises tooth decay risk.
- Free sugars; keep to a small handful.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Medjool Dates
Concentrated natural sugar with real fibre and potassium — a whole-food sweetener.
- kcal
- 277
- protein
- 1.9 g
- fibre
- 6.7 g
per 100 g · Typical serving: 2 dates (48 g)
Prunes
Dried plums, the best-evidenced food for supporting regularity.
- kcal
- 240
- protein
- 2.3 g
- fibre
- 7 g
per 100 g · Typical serving: 40 g (about 5 prunes)
Grapes
Convenient, polyphenol-rich fruit — red and black varieties carry the most resveratrol.
- kcal
- 69
- protein
- 0.7 g
- fibre
- 0.9 g
per 100 g · Typical serving: 1 cup (151 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.