Nutrition for Raisins

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 carbohydrates, dietary fiber, calcium, iron, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, magnesium, riboflavin, manganese, phosphorus and copper.

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

Calories from Carbs

Calories from Fat

Omega-6 in Raisins

Calories Similar to Raisins

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

• Honey: +13 calories
• Dates: -31 calories
• Goji Berry: +87 calories
• Avocado: -213 calories

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:

• Passion Fruit: -0.5 grams
• Avocado: -0.9 grams
• Kumquat: -1.1 grams
• Dates: -1.2 grams

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 milligrams of potassium. Also an excellent source of iron, a single cup of raisins contains 24% of recommended daily values or 4.3 milligrams 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:

• Dates: -213 MG
• Avocado: -525 MG
• Jackfruit: -622 MG
• Banana: -771 MG

Raisins Nutrition Chart

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:

• Cardamom
• Allspice

Other similar relatives:

• Currants
• Dates
• Plums
• Apricot
• Cranberry
• Granny Smith Apple