Subtotal $0.00
Shop Now
Raisins are dried grapes, and drying removes most of the water while keeping the sugar, minerals and fiber. A 1-ounce serving of dark seedless raisins, about 60 raisins, has roughly 85 calories, 18.5 grams of natural sugar, 1.3 grams of fiber and some potassium, copper and iron, according to USDA data. Small trials suggest raisins have a low to moderate glycemic index and compare well with processed snacks, but the research is limited. Below are the USDA raisins nutrition facts, raisins vs grapes, golden raisins vs regular raisins, what the studies measured, and who should be careful, including dog owners.
Peptide Labs does not sell raisins or raisin products. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of dark raisins has about 85 calories, 18.5 grams of sugar and 1.3 grams of fiber in USDA data.
- Raisins have about four times the calories of fresh grapes by weight because the water is gone.
- Golden and dark raisins are nearly identical in calories and sugar; dark raisins have more fiber and iron.
- Small trials found a low to moderate glycemic index and modest benefits versus processed snacks.
- Some golden raisins contain sulfites, and raisins can cause kidney damage in dogs.
Raisins nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry for dark seedless raisins (FDC 168165), converted to a 1-ounce serving of 28 grams, which USDA lists as about 60 raisins. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. There is no Daily Value for total sugars, and the sugar in plain raisins is not added sugar.
| Nutrient (dark seedless raisins) | Per 1 oz (28 g) | % Daily Value |
|---|---|---|
| Calories | 85 | Not applicable |
| Carbohydrate | 22.5 g | 8% |
| Total sugars | 18.5 g | No DV |
| Fiber | 1.3 g | 5% |
| Protein | 0.9 g | 2% |
| Fat | 0.1 g | 0% |
| Potassium | 211 milligrams | 4% |
| Copper | 0.08 milligrams | 9% |
| Iron | 0.51 milligrams | 3% |
| Manganese | 0.08 milligrams | 3% |
| Vitamin B6 | 0.05 milligrams | 3% |
| Magnesium | 10 milligrams | 2% |
| Sodium | 7 milligrams | 0% |
The sugar in raisins is almost entirely fructose and glucose, with essentially no sucrose in the USDA entry. A classic 1.5-ounce snack box (43 grams) roughly scales everything up by half: about 129 calories, 28 grams of sugar, 1.9 grams of fiber and 7% of the Daily Value for potassium per the USDA figures. Raisins are a modest source of fiber and potassium rather than a major one; our lists of fiber-rich foods, potassium sources and iron sources show stronger options. Their iron is the non-heme plant kind, which is absorbed less readily than iron from meat.
Raisins vs grapes
Drying grapes shrinks them to a fraction of their weight. In USDA data, fresh red or green grapes are about 81% water, while dark raisins are about 15% water. The nutrients do not disappear; they are simply packed into a smaller bite, which is why raisins vs grapes looks so different per 100 grams.
| Per 100 g (USDA entry) | Calories | Sugars | Fiber | Potassium | Water |
|---|---|---|---|---|---|
| Grapes, raw (174683) | 69 | 15.5 g | 0.9 g | 191 milligrams | 80.5 g |
| Raisins, dark (168165) | 299 | 65.2 g | 4.5 g | 744 milligrams | 15.5 g |
| Raisins, golden (168164) | 301 | 65.7 g | 3.3 g | 746 milligrams | 14.9 g |
The practical difference is volume. A cup of grapes (151 grams) has about 104 calories and 23 grams of sugar in USDA data and takes a while to eat; the same sugar fits into a small handful of raisins. Grapes also keep more vitamin K and vitamin C. Neither is a bad choice, but raisins are easier to overeat. If you track sugar, our guide to lower-sugar fruit choices compares fresh fruits, and our article on sugar cravings covers the habits side.
Golden raisins vs regular raisins
Golden raisins usually come from the same kinds of grapes as dark raisins but are dried in a way that keeps their light color. Nutritionally, golden raisins vs regular raisins is close to a tie in USDA data: the same calories and sugar per ounce, slightly more vitamin B6 and riboflavin in golden raisins, and more fiber, iron and thiamin in dark raisins.
The bigger difference for some people is sulfites. Some golden raisins are processed with sulfur dioxide to hold their color. In January 2025, the FDA posted a recall of one brand of golden raisins because sulfur dioxide was not declared on the label, warning that people with severe sulfite sensitivity risk serious or life-threatening reactions, and noting that 10 milligrams of sulfites per serving has been reported to cause severe reactions in some people with asthma. If you are sensitive to sulfites, read golden raisin labels for sulfur dioxide or sulfites and ask your clinician if you are unsure.
How raisins compare with other dried fruit
Per ounce, raisins sit in the middle of the dried fruit pack: similar calories to dates and sweetened dried cranberries, more sugar than prunes or figs, and less fiber than most. Sweetened dried cranberries are a different case because sugar is added during processing.
| Dried fruit, 1 oz (USDA entry) | Calories | Sugars | Fiber | Potassium |
|---|---|---|---|---|
| Raisins, dark (168165) | 85 | 18.5 g | 1.3 g | 211 milligrams |
| Prunes (168162) | 68 | 10.8 g | 2.0 g | 208 milligrams |
| Apricots, dried (173941) | 68 | 15.2 g | 2.1 g | 329 milligrams |
| Figs, dried (174665) | 71 | 13.6 g | 2.8 g | 193 milligrams |
| Dates, deglet noor (171726) | 80 | 18.0 g | 2.3 g | 186 milligrams |
| Cranberries, dried, sweetened (171723) | 87 | 20.6 g | 1.5 g | 14 milligrams |
Our sibling guide to prunes covers the dried fruit with the most research behind it, including the sorbitol that sets prunes apart from raisins.
Are raisins healthy? What the research shows
Raisin research is small, and much of it compares raisins with processed snack foods rather than with other fruit. Here is what the trials measured:
- Glycemic index: a 2008 study in 31 adults (Kim and colleagues, Nutrition Research) measured a glycemic index of about 49 to 62 depending on the group, which the authors called low to moderate, with a low insulin response. A 2013 study of Corinthian raisins in 30 people estimated a glycemic index of about 66.
- Raisins vs processed snacks: in a 12-week trial of 46 adults (Anderson and colleagues, 2014), people who snacked on raisins had slightly lower post-meal blood sugar and systolic blood pressure than those eating processed snacks, with no change in body weight. A similar 12-week study in 51 adults with type 2 diabetes (Bays and colleagues, 2015) found lower post-meal glucose and systolic pressure with raisins, but no significant change in fasting glucose, HbA1c, weight or cholesterol.
- Dried fruit overall: a 2023 review in Nutrients, funded by the International Nut and Dried Fruit Council, found that dried fruit eaters tend to have higher-quality diets but that trial evidence on heart and blood sugar risk factors is mixed.
So, are raisins healthy? As a swap for candy or chips, they bring fiber, potassium and polyphenols along with their sugar, and they fit many eating patterns, including a GLP-1 diet where small, nutrient-dense snacks matter. They are still concentrated sugar, so portions count, and none of these small trials shows that raisins manage blood sugar or blood pressure on their own. People with diabetes should talk to their clinician or dietitian about how dried fruit fits their plan.
Raisins and dogs: a real danger
Raisins are a well-known pet hazard. The ASPCA Animal Poison Control Center says tartaric acid is suspected to be the toxic component in grapes and raisins, and because dogs cannot process it, eating grapes or raisins can lead to kidney damage. Cornell University’s Riney Canine Health Center notes that grapes, raisins, currants and sultanas can cause acute kidney injury in dogs, that the toxic amount is unknown, and that there is no way to predict which dog will be affected. Keep raisins, trail mix and raisin baked goods out of reach, and if a dog eats any, call your veterinarian or the ASPCA Animal Poison Control Center right away rather than waiting for signs.
Frequently Asked Questions
Are raisins healthy?
They provide fiber, potassium, copper and polyphenols, and small trials found modest benefits versus processed snacks. They are also concentrated sugar, so portions matter.
How many calories are in raisins?
About 85 calories per ounce (around 60 raisins) and about 129 in a 1.5-ounce snack box, in USDA data.
How much sugar is in raisins?
About 18.5 grams per ounce of dark raisins, nearly all natural fructose and glucose.
What is the difference between golden raisins and regular raisins?
Calories and sugar are the same. Dark raisins have more fiber and iron, and some golden raisins are processed with sulfur dioxide, so sulfite-sensitive people should read the label.
Are raisins better than grapes?
Not better, just denser. Raisins have about four times the calories and sugar of grapes by weight, while grapes are more filling per calorie.
Can dogs eat raisins?
No. The ASPCA warns that grapes and raisins can cause kidney damage in dogs. Call your veterinarian or pet poison control if a dog eats any.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have kidney disease. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Prunes: USDA Nutrition, Sorbitol, Constipation and Bone Research, Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption, Grapes: Benefits, USDA Nutrition, Red vs Green and Research, Dates Fruit: Benefits, Medjool Dates and USDA Nutrition Facts, Currants: Black Currants, Zante Currants and Currants vs Raisins.