Fruits

Raisins, seeded: calories and nutrition

Raisins, seeded provide 296 kcal, 2.52 g protein, 0.54 g fat, 78.47 g carbs, 6.8 g fiber, and 825 mg potassium per 100 g.

Raisins, seeded in Fruits category

Quick nutrition facts (Per 100 g / Per serving)

  • 296 kcal Calories (100 g) · 488.4 kcal / serving
  • 2.5 g Protein (100 g) · 4.2 g / serving
  • 0.5 g Total Fat (100 g) · 0.9 g / serving
  • 78.5 g Total Carbohydrate (100 g) · 129.5 g / serving
Macronutrient calorie share for Raisins, seeded Per 100 grams (296 kcal): Protein 2.5 g (3% of macro calories), Carbohydrates 78.5 g (96%), Total fat 0.5 g (1%). 296 kcal / 100 g
  • Protein 2.5 g 3%
  • Carbohydrates 78.5 g 96%
  • Total fat 0.5 g 1%
Macronutrient calorie breakdown per 100 g for Raisins, seeded
Macronutrient Amount per 100 g Share of macro calories
Protein 2.5 g 3%
Carbohydrates 78.5 g 96%
Total fat 0.5 g 1%

Top Nutrients (% Daily Value per 100 g)

Share of FDA 2,000 kcal reference daily intake provided by 100 grams.

Top Nutrients (% Daily Value per 100 g)
Item Amount Relative value
Carbohydrates 78.5 g 29% DV
Dietary fiber 6.8 g 24% DV
Potassium 825 mg 18% DV
Iron 2.6 mg 14% DV
Magnesium 30 mg 7% DV
Vitamin C 5.4 mg 6% DV
Protein 2.5 g 5% DV

Nutrient library

Full nutrient profile

Nutrient Per 100 g 1 cup, packed (165 g) % Daily Value (100 g)
Energy 296 kcal 488.4 kcal 15%
Total fat 0.5 g 0.9 g 1%
Saturated fat 0.2 g 0.3 g 1%
Carbohydrates 78.5 g 129.5 g 29%
Dietary fiber 6.8 g 11.2 g 24%
Protein 2.5 g 4.2 g 5%
Sodium 28 mg 46.2 mg 1%
Calcium 28 mg 46.2 mg 2%
Folate 3 µg 5 µg 1%
Iron 2.6 mg 4.3 mg 14%
Magnesium 30 mg 49.5 mg 7%
Potassium 825 mg 1361.3 mg 18%
Vitamin A 0 µg 0 µg 0%
Vitamin B12 0 µg 0 µg 0%
Vitamin C 5.4 mg 8.9 mg 6%
Vitamin D 0 µg 0 µg 0%
Zinc 0.2 mg 0.3 mg 2%

Serving size

What this means for your health

What is in it

Raisins, seeded are dried grapes with a sweet, chewy texture. They are rich in carbohydrates, fiber, and potassium. Each 100 g of raisins contains 296 kcal, 2.52 g protein, 0.54 g fat, 78.47 g carbs, 6.8 g fiber, 28 mg sodium, 28 mg calcium, 2.59 mg iron, 30 mg magnesium, 825 mg potassium, 5.4 mg vitamin C, and small amounts of other minerals and vitamins.

What it means for your health

Raisins, seeded are a good source of dietary fiber, which supports digestion and helps you feel full. They also provide potassium, which is important for heart and muscle function. Studies suggest that higher potassium intake may be linked to a lower risk of cardiovascular disease. However, they are also high in carbohydrates and sugar, so portion control is important.

Good to know

Raisins, seeded are often used in baking and as a sweet snack. They are a natural source of antioxidants and may help support heart health. However, they are calorie-dense, so it's best to enjoy them in moderation. This is general education, not medical advice.

Research behind it

Source

USDA FoodData Central (Public Domain) (ID: 168166) · Retrieved 2026-10-26

Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.