How Many Calories in Raisins? Nutrition Facts & Macros
A small box of raisins (43g) has 129 calories
Protein 1.4g · Carbs 34.1g · Fat 0.1g
Raisins are dried grapes — sweet, convenient, and packed with energy. Whether you eat them as a snack, add them to baking, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about raisin calories and macros, based on USDA data. Raisins contain only about 15% water.
1251 kJ · per 100g · Water: 15.46 g
Calorie Calculator: Raisins (Dark, Seedless)
43 g Raisins (Dark, Seedless) contains 129 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 small box (43g) | 129 kcal | 1.4g | 34.1g | 0.1g |
| 1/4 cup (36g) | 108 kcal | 1.2g | 28.6g | 0.1g |
| 100 grams | 299 kcal | 3.3g | 79.3g | 0.3g |
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| Raisins (Dark, Seedless) | per 100g |
|---|---|
| Calories | 299 kcal |
| Protein | 3.3 g |
| Fat | 0.25 g |
| Carbs | 79.32 g |
| Fiber | 4.5 g |
| Sugar | 65.18 g |
| Sodium | 26 mg |
| Potassium | 744 mg |
| Magnesium | 36 mg |
| Phosphorus | 98 mg |
| Water | 15.46 g |
Source: USDA FoodData Central (FDC ID: 168165) · Data verified April 2026
Variations
Golden raisins (sultanas)
About 301 calories per 100g — nearly identical to dark raisins. Slightly sweeter and plumper due to sulfur dioxide treatment that prevents browning. Same macros and minerals. The color difference is cosmetic — nutritionally interchangeable with dark raisins.
Dried cranberries
About 308 calories per 100g — similar to raisins but usually sweetened with added sugar. More tart flavor. Higher in vitamin C but lower in potassium and iron than raisins. Check labels — unsweetened cranberries are very sour, so most commercial versions have significant added sugar.
Frequently Asked Questions
How many calories are in raisins?
A small box of raisins (43g) has approximately 129 calories. Per 100g, raisins have 299 calories — very calorie-dense for a fruit due to water removal during drying. A quarter cup (36g) has about 108 calories. The concentrated natural sugars make raisins an efficient energy source but easy to overeat.
How much sugar is in raisins?
Raisins have 65.18g of sugar per 100g — extremely high. A small box (43g) contains about 28g of sugar. This is natural fructose and glucose concentrated from grapes (fresh grapes have only ~16g sugar per 100g). The drying process removes water and concentrates everything, including sugar, by roughly 4x.
How much fiber do raisins have?
Raisins have 4.5g of fiber per 100g. A small box (43g) provides about 1.9g of fiber. While not as fiber-rich as some dried fruits (dried figs have ~10g per 100g), the fiber helps slow sugar absorption somewhat. Combined with potassium and iron, raisins offer more than just sugar.
How much potassium is in raisins?
Raisins have an exceptional 744mg of potassium per 100g — more than bananas (358mg). A small box (43g) provides about 320mg, roughly 9% of the daily value. Potassium supports heart health, muscle function, and blood pressure regulation. Raisins are one of the most potassium-dense snacks available.
Raisins vs fresh grapes — what is the difference?
Fresh grapes: 69 kcal, 18.1g carbs, 81% water per 100g. Raisins: 299 kcal, 79.32g carbs, 15% water per 100g. Raisins have about 4.3x more calories and sugar per gram because the water is removed. You would need about 430g of fresh grapes to equal the calories in 100g of raisins. Fresh grapes are much more filling due to their water content.
Are raisins good for weight loss?
Raisins require careful portion control for weight loss. At 299 kcal per 100g with 65g sugar, they are one of the most calorie-dense fruits. A handful (~40g) adds about 120 calories — easy to eat but not very filling. For weight loss: measure portions (a small box of 43g is a good limit), eat them with protein or nuts for satiety, and avoid mindless snacking from a large bag.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raisins (Dark, Seedless) | 299 | 3.3g | 79.32g | 0.25g |
| Grapes | 69 | 0.72g | 18.1g | 0.16g |
| Date (Medjool) | 277 | 1.81g | 74.97g | 0.15g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Honey | 304 | 0.3g | 82.4g | 0g |
per 100g
A small box of raisins has 129 kcal (43g) with 34g carbs. Raisins have 299 kcal per 100g — over 4x more than fresh grapes (69 kcal) due to water removal. Almost all calories come from carbs (79.32g), with 65.18g sugar and virtually no fat (0.25g).
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