How healthy are raisins?
Are raisins healthy? Yes, in small portions. Raisins score 28/100 on the HowHealthyIs Score: 100 g provide 299 kcal, 4.5 g fiber and 744 mg potassium. Raisins are dried grapes: they keep the potassium and iron but pack the sugar and calories into a small volume. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Raisins rank higher than 28% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber5%
- Potassium5%
- Iron3%
- Magnesium3%
- Protein2%
- Calcium2%
- Vitamin C1%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 22 minus 1 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in raisins?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 299 kcal | 129 kcal | |
| Protein | 3.3 g | 1.4 g | 3% |
| Carbohydrates | 79 g | 34 g | 12% |
| Fiber | 4.5 g | 1.9 g | 7% |
| Sugars | 65 g | 28 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 2.3 mg | 1 mg | 1% |
| Vitamin E | 0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 62 mg | 27 mg | 2% |
| Iron | 1.8 mg | 0.8 mg | 4% |
| Potassium | 744 mg | 320 mg | 7% |
| Magnesium | 36 mg | 15 mg | 4% |
| Sodium | 26 mg | 11 mg | 0% |
Source: USDA FoodData Central, "Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)" (FDC 168165). Values rounded.
Why are raisins good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Energy on long hikes
- Sweetening oatmeal
What should you watch out for?
- Easy to overeat and sticky on teeth. A small box is a typical portion.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.