Nutrition for Raisins

Calories, Protein, Vitamins and More


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Raisins Nutrition Summary

One cup of raisins (165 grams or 0.4 lb) contains 488 calories and 4.2 grams of protein. Raisins consists of 17% water, 79% carbohydrates, 3% protein, and less than 1% of fat.

Raisins are an excellent source of many nutrients, including dietary fiber, calcium, iron, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, magnesium, riboflavin, manganese, copper and phosphorus.

In one cup of raisins:

  • Calories: 488
  • Protein: 4.2 g
  • Dietary fiber: 11.2 g
  • Fat: 0.9 g, (Saturated: 0.3 g)
  • Sodium: 46.2 mg
There is no significant amounts of sugar or cholesterol in raisins.

See the Raisins Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Raisins, seeded.

Calories in Raisins

Raisins have 488 calories per cup or 296 calories for every 100 grams. Most of its calories are from carbohydrates.

95 percent of calories in raisins are from carbohydrates, 3% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 95% of the calories in raisins are from carbohydrates. The carbs in raisins are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single cup of raisins contains 45% of recommended daily values or 11.2 grams of dietary fiber.

  • Dietary fiber: 11.2 g
There is no significant amounts of sugar or starch in raisins.

Calories from Fat

A small portion, or 2% the calories in raisins are from fat. Raisins are very low in total fat, with 0.9 grams per cup. It also is cholestrol free. Most of the fat in raisins are healthier unsaturated fats:

  • Total fat: 0.9 g
  • Saturated fat: 0.3 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol or monounsaturated fat in raisins.

Omega-6 in Raisins

A source of omega-6 fatty acids, every cup of raisins contain a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in raisins come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.2 g

Calories Similar to Raisins

Some other fruits or fruit juices with similar calories to raisins by weight:

Protein in Raisins

A great source of protein, a single cup of raisins contains 8% of recommended daily values or 4.2 grams of protein. However, the protein in raisins is not complete, meaning it does not contain all 9 essential amino acids. Specifically, raisins are low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 4.16 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in raisins.

Protein Similar to Raisins

Some other fruits or fruit juices with similar amounts of protein to raisins by weight:

Vitamins and Minerals in Raisins

An good source of many nutrients, raisins contain abundant amounts of calcium, iron, potassium and Vitamin B6. In fact, a single cup of raisins contains 59% of recommended daily values or 1361.3 mg of potassium. Also an excellent source of iron, a single cup of raisins contains 24% of recommended daily values or 4.3 mg of iron.

Vitamins in raisins (1 cup):
  • Thiamin: 0.2 mg
  • Riboflavin: 0.3 mg
  • Niacin: 1.8 mg
  • Vitamin b6: 0.3 mg
  • Vitamin c: 8.9 mg
  • Folate: 5 ug
Minerals in raisins (1 cup):
  • Calcium: 46.2 mg
  • Potassium: 1361.3 mg
  • Iron: 4.3 mg
  • Magnesium: 49.5 mg
  • Zinc: 0.3 mg
  • Selenium: 1 ug
  • Phosphorus: 123.8 mg
  • Copper: 0.5 mg
  • Manganese: 0.4 mg
There is no significant amounts of choline, vitamin a, pantothenic acid, vitamin e, vitamin b12 or vitamin k in raisins.

Similar to Raisins for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to raisins:

Raisins Nutrition Chart

Raisins:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Raisins in Cooking

Raisins are in the top 10% of most popular ingredients for recipes. Raisins can be consumed raw and is often chopped before cooking or serving. Most recipes call for one or two cups of raisins.

Friends and Relatives of Raisins

Foods commonly cooked with raisins: Other similar relatives:


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