Raisins — Nutrition, Calories & Diet Check
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Raisins — 300 kcal, 3.0g protein and 69.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 30g serving.
Nutrition: Raisins (typical values)
| Per 100g | Per 30g serving | |
|---|---|---|
| Calories | 300 kcal | 90 kcal |
| Protein | 3.0g | 0.9g |
| Carbohydrates | 69.0g | 20.7g |
| of which sugars | 65.0g | 19.5g |
| Fat | 0.5g | 0.1g |
| Fibre | 4.0g | 1.2g |
| Salt | 0.05g | 0.0g |
Typical values for generic raisins; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
How many calories are in Raisins?
Raisins has 300 kcal per 100g. A typical 30g serving works out to 90 kcal — about 4% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
Snack Picks
Is Raisins keto-friendly?
No. At 69.0g of carbs per 100g (including 65.0g sugars), raisins doesn't suit a ketogenic diet. If you're keto, look at meat snacks, cheese, nuts or seaweed instead.
Is Raisins a good source of protein?
Not especially. Raisins provides 3.0g of protein per 100g — around 0.9g per serving — so treat it as an occasional snack rather than a protein source. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Is Raisins healthy?
Mixed — it has real upsides but isn't a free pass. Raisins is low in salt. On the downside, it's high in sugar (65.0g/100g). A typical 30g serving is 90 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
Did you know? Raisins lose roughly 80% of their water content compared to fresh grapes during drying, which is why their sugar, calorie and fibre content per 100g is so much more concentrated than the grapes they're made from.
Sugar, salt and overall balance
Per UK traffic-light thresholds, raisins is high in sugar (65.0g/100g) and low in salt (0.05g/100g), with 4.0g of fibre. At 300 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Raisins is closest in profile to medjool dates, but raisins carries less fibre (4.0g fibre vs 6.7g fibre for medjool dates).
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
More to Try
Screen time and diet can both affect eye health. CorneaCare eye vitamins (free US shipping) are trusted by eye care professionals — worth adding if you're watching what you eat.CorneaCare eye vitamins are trusted by eye care professionals — worth adding if you're watching what you eat.
Last updated: · Typical values; check product labels