How Many Calories Are Raisins

Raisins are dried grapes that have been naturally sweetened by the sun and concentrated through dehydration. They’re a popular snack and ingredient in baking, cereals, and salads, known for their chewy texture and intense sweetness. But while they seem light, raisins are calorie-dense due to their high sugar content and low water volume.

Calories by Weight and Portion Size

Raisins contain approximately 290 to 300 calories per 100 grams. A typical 30-gram serving, about a small handful has around 85 to 95 calories. Because they are dried, their natural sugars are concentrated, making them more calorie-rich than fresh grapes.

One tablespoon of raisins (about 10 grams) contains roughly 30 calories. While this may seem small, it adds up quickly in recipes or snack mixes if you’re not measuring portions.

Nutritional Breakdown

Raisins are mostly made up of natural sugars, specifically fructose and glucose, with some dietary fibre, small amounts of protein, and virtually no fat. A 30-gram serving contains around 22 grams of carbohydrates, 17 to 18 grams of sugar, and 1 gram of fibre.

They are a decent source of potassium, iron, and antioxidants like polyphenols, which support cardiovascular health and help combat oxidative stress. Raisins also contain trace amounts of calcium, magnesium, and B vitamins, although not in large quantities.

Do Raisins Have a High Glycaemic Index?

Despite their natural sugar content, raisins have a moderate glycaemic index (GI) of around 64, meaning they cause a moderate rise in blood sugar. However, their glycaemic load, which considers portion size is relatively low for small servings. This makes them a suitable snack in moderation for most people, though those with diabetes should be mindful of how many they consume in one go.

Pairing raisins with nuts, seeds, or yoghurt can help reduce their impact on blood sugar by slowing down digestion.

Are Raisins Good for You?

Raisins can be part of a healthy diet when eaten in the right amounts. They provide quick energy, making them useful for athletes or anyone needing a carbohydrate boost. Their natural antioxidants may help reduce inflammation and support heart health, and the small amount of fibre helps with digestion.

They also make for a convenient, portable snack with a long shelf life, and they can help satisfy a sweet craving without reaching for heavily processed sweets.

Downsides and Considerations

The biggest concern with raisins is their high sugar content. A small handful contains nearly as much sugar as a small chocolate bar, though it’s naturally occurring. Overeating raisins can lead to excess calorie and sugar intake, which may contribute to weight gain or blood sugar spikes if not balanced with other nutrients.

Because of their sticky texture, raisins also tend to cling to teeth, which can increase the risk of tooth decay if good oral hygiene isn’t maintained.

Healthier Alternatives and Tips

If you’re looking for the nutritional benefits of raisins without the sugar overload, stick to small portions and consider pairing them with high-protein or high-fibre foods. For example, add them to oats, Greek yoghurt, or salads rather than eating them by the handful.

You can also try sultanas or currants, which are similar in calorie content but may vary slightly in flavour and size. Fresh grapes, while less energy-dense, are also a good alternative if you're watching your calories more closely.

Summary

Raisins contain around 290 to 300 calories per 100 grams, with a 30-gram serving offering about 85 to 95 calories. They’re rich in natural sugar and provide quick energy, potassium, and antioxidants, but they should be eaten in moderation due to their calorie density and glycaemic impact. Raisins can be a nutritious addition to meals or snacks if balanced properly but portion control is key to making them a healthy choice.