By the Nutriveda editorial team · Updated 10 November 2026
Raisins are dried grapes: small, chewy and very sweet, because drying concentrates the sugar of the fruit. Per 100 g they have 299 kcal and 65.2 g of sugar. A portion is a small spoonful of about 20 g, which has roughly 60 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 299 kcal | |
| Protein | 3.3 g | |
| Fat | 0.2 g | |
| of which saturated | 0.1 g | |
| Carbohydrate (total, fibre included) | 79.3 g | |
| of which sugars | 65.2 g | |
| Fibre | 4.5 g | |
| Potassium | 744 mg | 37% |
| Calcium | 62 mg | 8% |
| Magnesium | 36 mg | 10% |
| Iron | 1.8 mg | 13% |
| Sodium | 26 mg | |
| Vitamin C | 2.3 mg | 3% |
Values are for: dark seedless raisins, uncooked. Source: USDA FoodData Central, SR Legacy, FDC ID 168165 (“Raisins, dark, seedless (Includes foods for USDA’s Food Distribution Program)”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Raisins are a source of fibre and are rich in potassium, with a little iron. Their sugar is the natural sugar of grapes, with nothing added in plain raisins. It is still a lot of sugar in a small volume. The sensible use is as a sweetener for other food, not as a snack eaten from the bag.
- Fibre: 4.5 g per 100 g. Under EU rules a food with at least 3 g of fibre per 100 g counts as a source of fibre. A 20 g portion gives about 0.9 g.
- Potassium: 744 mg per 100 g, 37% of the daily reference intake (a 20 g portion: about 7%). Potassium contributes to the maintenance of normal blood pressure.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
Plain raisins should list one ingredient, sometimes with a little vegetable oil to stop them sticking. Golden raisins are usually treated with sulphur dioxide to keep them pale, and the label says so. Keep raisins in a closed jar. If they dry out, soak them in warm water or tea for ten minutes.
Stir a spoonful into porridge while it cooks and you can skip the sugar. Add them to a carrot or cabbage salad, to rice with spices, or to a nut mix. In baking, toss them in a little flour first so they do not sink to the bottom.
Who should be careful
It is easy to eat several portions without noticing, so serve yourself a spoonful instead of eating from the packet. If you have kidney disease or have been told to limit potassium, ask your doctor before eating dried fruit regularly. If you react to sulphites, check the label of golden raisins.
FAQ
How many calories are in raisins?
Raisins have 299 kcal per 100 g. A small spoonful of about 20 g has roughly 60 kcal and 13.0 g of sugar.
Do raisins have added sugar?
Plain raisins do not. All the sugar comes from the grapes. Check the label anyway, because flavoured or coated raisins can have sugar added.
Are raisins better than sugar in porridge?
They sweeten the bowl and add some fibre and potassium, which table sugar does not. They are still sweet, so one spoonful is enough.
Related entries
- Grapes – the fresh fruit raisins are made from
- Oats – raisins sweeten porridge without added sugar
- Walnuts – the classic trail mix pair
- Prunes
Sources
- USDA FoodData Central. Raisins, dark, seedless (Includes foods for USDA’s Food Distribution Program), FDC ID 168165. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Regulation (EC) No 1924/2006: nutrition claims (“source of fibre”, “high fibre”). eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.