Raisins Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 326

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 11mg %0

Total Carbohydrate 79g %27

Dietary Fiber 4g %13

Total Sugars 59g

Protein 3g

Vitamin D 0.0IU %0

Calcium 50.0mg %3

Iron 1.9mg %10

Potassium 749mg %19

Phosphorus 101.0mg %10

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in raisins

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin E 0.1mg %1

Vitamin B5 (Pantothenic acid) 0.1mg %2

Choline, total 11.1mg %2

Vitamin C 2.3mg %3

Vitamin K 3.5µg %3

Vitamin B3 (Niacin) 0.8mg %5

Vitamin B1 (Thiamin) 0.1mg %9

Vitamin B2 (Riboflavin) 0.1mg %10

Vitamin B6 0.2mg %13

Minerals in raisins

Sodium 11.0mg %1

Selenium 0.6µg %1

Zinc 0.2mg %2

Calcium 50.0mg %4

Magnesium 32.0mg %8

Phosphorus 101.0mg %10

Iron 1.9mg %10

Manganese 0.3mg %13

Potassium 749.0mg %20

Copper 0.3mg %35

Amino Acids in raisins

Tyrosine 0.0g %1

Methionine 0.0g %3

Leucine 0.1g %3

Lysine 0.1g %4

Isoleucine 0.1g %4

Valine 0.1g %4

Cystine 0.0g %6

Threonine 0.1g %7

Phenylalanine 0.1g %7

Histidine 0.1g %10

Tryptophan 0.1g %17

Fatty Acids in raisins

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of raisins is 5.1/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Raisins has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 32
Lysine 45 28
Isoleucine 30 19
Valine 39 28
Threonine 23 26
Histidine 15 24
Tryptophan 6 17
Met+Cys 22 13
Phe+Tyr 30 26

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in raisins is 0.4 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of raisins is 3.0 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in raisins as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that raisins is lacking.

Nutrient Density Score for raisins is 11/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for raisins

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 0.69 <12
Potassium:Sodium 68.09 >2
Caclcium:Magnesium 1.56 <2
Iron:Copper 5.97 <15
Calcium:Phosphorus 0.50 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 53%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

68% of insulinogenic calories