How many calories are in raisins?

Raisins have 84 calories per ounce (28g) and 42 calories per mini box. A packed cup contains 494 calories. They're calorie-dense because drying concentrates the sugars—fresh grapes are only 69 calories per 100g by comparison.

Are raisins high in sugar?

Very high. At 65.2g of sugar per 100g, raisins are one of the highest-sugar dried fruits. A small box (43g) contains about 28g of sugar. The 4.5g fiber per 100g helps slow absorption somewhat, but portions should be watched.

Raisins vs grapes: which is healthier?

Fresh grapes are better for weight loss (69 vs 299 cal/100g) and hydration. However, raisins have more concentrated nutrients: roughly 4x the iron, 3x the potassium, and 3x the fiber per 100g compared to grapes.

Are raisins good for iron?

Raisins are a decent plant-based iron source at 1.8mg per 100g (10% daily value). A small box provides about 5% of daily iron needs. They're not as high as red meat but useful for plant-based diets, especially when paired with vitamin C for better absorption.

Are raisins good for weight loss?

Raisins are nutritious but calorie-dense at 299 cal/100g, so they're tricky for weight loss. A small box (129 cal) is fine as a measured snack. The main problem is mindless eating from large bags—always pre-portion your servings.

How should I store raisins?

Keep raisins in a sealed container at room temperature for up to 6 months, or refrigerate for up to a year. They'll dry out if exposed to air. If they harden, soak them briefly in warm water to rehydrate.

Can diabetics eat raisins?

Only in very small portions. With a glycemic index of 64 (medium) and 65g sugar per 100g, raisins can spike blood sugar quickly. A mini box (14g, about 9g sugar) is a reasonable portion for diabetics to manage.

How much potassium is in raisins?

Raisins pack 744mg of potassium per 100g—nearly double that of a banana (358mg/100g). A 1-oz serving provides 208mg of potassium (4% daily value). This makes them a good choice for supporting blood pressure and muscle function.