Fruits • Deep Nutrition Analytics
Raisins, seeded
As a recognized fruits, Raisins, seeded delivers 296 calories per 100g, with energy primarily anchored by carbohydrates (78.5g) to support daily activity. It serves as a rich source of Copper, offering 34% of your recommended daily allowance (0.302 mg). Accounting for 71.7g of net carbs alongside 2.5g of protein, it delivers transparent macronutrient control for targeted diets.
- Protein
- 2.5 g
- Carbohydrates
- 78.5 g
- Fat
- 0.5 g
- Fiber
- 6.8 g
Produce Profile: Hydration & Micronutrients
Raisins, seeded provides natural botanical nutrition with 296 calories per 100g. Providing 6.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 825 mg of dietary potassium (18% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1240 kJ |
| Protein | 2.5 g |
| Fiber, total dietary | 6.8 g |
| Total lipid (fat) | 0.5 g |
| Carbohydrate, by difference | 78.5 g |
| Energy | 296 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.3 mg |
| Potassium | 825 mg |
| Iron | 2.6 mg |
| Manganese | 0.3 mg |
| Vitamin B6 | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 5.4 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 30 mg |
| Phosphorus, P | 75 mg |
| Sodium, Na | 28 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 28 mg |
| Potassium, K | 825 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 3 µg |
| Ash | 1.9 g |
| SFA 14:0 | 0 g |
| Fatty acids, total saturated | 0.2 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 3 µg |
| Folate, food | 3 µg |
| Water | 16.6 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Niacin | 1.1 mg |
| Pantothenic acid | 0 mg |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
Serving calculator
Common serving sizes
- cup, packed165 g
- cup (not packed)145 g
Compare Raisins, seeded with Category Peers
Raisins, seeded vs Currants, zante, dried
Compared to Currants, zante, dried, Raisins, seeded has 55% more fiber and 2% higher calories per 100g.
Raisins, golden, seedless vs Raisins, seeded
Compared to Raisins, golden, seedless, Raisins, seeded has 106% more fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Raisins, seeded?
A standard 100-gram serving of Raisins, seeded contains 296 calories (1238 kJ), alongside 2.5g of protein, 78.5g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 165g (cup, packed): ~488 kcal
- 145g (cup (not packed)): ~429 kcal
Is Raisins, seeded suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 71.7g of net carbs per 100g (78.5g total carbs minus 6.8g fiber), consuming Raisins, seeded will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Raisins, seeded?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Raisins, seeded are:
- Copper: 0.302 mg (34% of your daily value)
- Potassium: 825 mg (18% of your daily value)
- Iron: 2.59 mg (14% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168166).