Calories in raisins
Dark, seedless. 299 kcal (1,251 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Raisins are dried grapes, and removing most of the water concentrates their energy to 299 kcal (1251 kJ) per 100 g. Nearly all of it comes from sugar: about 65 g per 100 g, with small amounts of protein and fibre and almost no fat. Drying also concentrates minerals, so raisins are a fair source of potassium and provide some iron.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 43 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 129 kcal | – |
| Energy | 538 kJ | – |
| Protein | 1.4 g | 3% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.04 g | <1% |
| Monounsaturated | 0.01 g | – |
| Polyunsaturated | 0.02 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 34.1 g | 12% |
| Sugars | 28.03 g | – |
| Fibre | 1.9 g | 7% |
| Water | 6.6 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin E | 0.052 mg | <1% |
| Vitamin K | 1.5 µg | 1% |
| Thiamin (B1) | 0.046 mg | 4% |
| Riboflavin (B2) | 0.054 mg | 4% |
| Niacin (B3) | 0.329 mg | 2% |
| Vitamin B6 | 0.075 mg | 4% |
| Folate | 2.2 µg | <1% |
| Choline | 4.8 mg | <1% |
| Minerals | ||
| Calcium | 26.7 mg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 15.5 mg | 4% |
| Phosphorus | 42.1 mg | 3% |
| Potassium | 319.9 mg | 7% |
| Sodium | 11.2 mg | <1% |
| Zinc | 0.155 mg | 1% |
| Copper | 0.117 mg | 13% |
| Manganese | 0.121 mg | 5% |
| Selenium | 0.258 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 small box (1.5 oz) | 43 | 129 | 538 | 1.4 | 34.1 | 0.1 |
| 1 oz (60 raisins) | 28.4 | 85 | 355 | 0.9 | 22.5 | 0.1 |
| 1 cup | 145 | 434 | 1,814 | 4.8 | 115 | 0.4 |
Things worth knowing
- A small snack box (43 g) has about 129 kcal (538 kJ), an ounce (28 g, around 60 raisins) about 85 kcal (355 kJ), and a full cup about 434 kcal (1814 kJ).
- Fresh grapes have 69 kcal per 100 g, so raisins carry more than four times the energy weight for weight. A small box has a little more energy than a whole cup of grapes.
- Golden raisins are nutritionally almost identical to dark raisins, at about 301 kcal per 100 g; the colour difference comes from processing, not from sugar content.
- Per 100 g, raisins supply about 744 mg of potassium and 1.8 mg of iron. A small box gives about 320 mg of potassium, roughly 7% of the Daily Value.
Converting these figures
One 1 small box (1.5 oz) of raisins is 129 kcal, which is 538 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 80 g of raisins to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 37 fruits in one table →
Source: USDA FoodData Central, SR Legacy 09298. Values are averages; individual samples vary with variety, growing conditions, and preparation.