Raisins: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Sweet and chewy, raisins are dried grapes, a classic snack and versatile ingredient, adding natural sweetness to cereals, baked goods, and savory dishes.
Per 100g reference serving, Raisins provides 299 kcal of energy, 3.3g protein (4% of calories), 79.3g total carbohydrates (95% of calories, including 4.5g dietary fiber and 65.2g sugars), and 0.25g total fat (1% of calories).
Vitamins Profile in Raisins (Per 100g)
Track how Raisins contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.3 mg | 2.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.12 mg | 0.8% DV |
| Vitamin K (Phylloquinone) | 3.5 µg | 2.9% DV |
| Vitamin B1 (Thiamin) | 0.106 mg | 8.8% DV |
| Vitamin B2 (Riboflavin) | 0.125 mg | 9.6% DV |
| Vitamin B3 (Niacin) | 0.766 mg | 4.8% DV |
| Vitamin B6 (Pyridoxine) | 0.174 mg | 10.2% DV |
| Total Folate (Vitamin B9) | 5 µg | 1.2% DV |
| Folate (Dietary Folate Equivalents) | 5 µg | 1.2% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 11.1 mg | 2% DV |
Minerals & Electrolytes in Raisins (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.79 mg | 9.9% DV |
| Calcium (Ca) | 62 mg | 4.8% DV |
| Magnesium (Mg) | 36 mg | 8.6% DV |
| Potassium (K) | 744 mg | 15.8% DV |
| Zinc (Zn) | 0.36 mg | 3.3% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 98 mg | 7.8% DV |
| Copper (Cu) | 0.272 mg | 30.2% DV |
| Sodium (Na) | 26 mg | 1.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.014 g | 0.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.039 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.024 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.053 g | 0.3% DV |
| Saturated Fat (SFA) | 0.094 g | 0.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Raisins contains 299 calories (kcal), 3.3g of protein, 79.3g of carbohydrates (4.5g fiber, 65.2g total sugars), and 0.25g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Raisins has an estimated food pH of 4 and a Potential Renal Acid Load (PRAL) score of -12.1 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Raisins: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Raisins by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.