Raisins

Q: How many calories in cup, packed of raisins?

About 497 calories, with roughly 5.4g of protein. cup, packed weighs about 165g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

301

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 5.8 oz

Calories

497

Protein

5.4g

Carbs

132g

Fat

0.3g

Protein 4% Carbs 96% Fat 1%

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Raisins is 66g of sugar, wrapped in 3.3g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 301 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener raisins has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber3.3 g12%

Sugar65.7 g—

Saturated fat0.065 g0%

Cholesterol0 mg0%

Sodium24 mg1%

Potassium746 mg16%

Calcium64 mg5%

Iron0.98 mg5%

Magnesium35 mg8%

Zinc0.37 mg3%

Vitamin C3.2 mg4%

Vitamin E0.12 mg1%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.323 mg19%

Vitamin B120 mcg0%

Folate3 mcg1%

Niacin1.142 mg7%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Avocado

141 fewer calories per 100g · +14g fat.

Cal160 Protein2 g Fat14.7 g

Orange Peel

204 fewer calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Banana

212 fewer calories per 100g.

Cal89 Protein1.1 g Fat0.3 g

Common questions

The stuff people actually ask.

How many calories in cup, packed of raisins?

About 497 calories, with roughly 5.4g of protein. cup, packed weighs about 165g. Use the slider above for any other portion.

Does a ripe raisins have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is raisins actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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