Per portion: 129 kcal
Protein: 1.42 g
Carbs: 34.11 g
Fat: 0.11 g
Fibre: 1.94 g

Your portion

129kcal · 538 kJ

Protein: 1.42 g
Carbs: 34.11 g
Fat: 0.11 g

Raisins are essentially concentrated grape sugar, and that shows in the numbers: a small 43-gram box delivers about 129 calories, with 34 grams of carbs, 28 of them sugars, and just over a gram of protein. What makes them worth a look beyond the sweetness is the mineral side—that same box provides 744 mg of potassium, about 37% of the daily reference, and a solid 27% of your copper needs. They are also naturally low in fat, at 0.25 grams per 100 grams, and offer 4.5 grams of fibre per 100 grams, though the sugar load is the trade-off.

A normal portion is that single small box, which works well as a quick energy top-up before a workout or as a sweet snack when you are out and about. Since they are mostly sugar with little protein or fat, pair them with a handful of nuts or a piece of cheese to make them more filling and slow down the energy release. The honest caveat is portion control—it is very easy to eat several boxes in one sitting, and the sugars add up fast, so treat them as a treat rather than a staple fruit.

Nutrition claims, per 100 g:

High Potassium · 37% Source Copper · 27% Source of fibre Low fat High in sugars · 65.18 g/100 g

Full nutrition

Nutrition

per 1 small box (43 g)

Energy	129 kcal	6.5%
Energy	538 kJ	6.4%
Protein	1.42 g	2.8%
Carbohydrates	34.11 g	13.1%
of which sugars	28.03 g	31.1%
Fibre	1.94 g	7.8%
Fat	0.11 g	0.2%
of which saturates	0.04 g	0.2%
Monounsaturated	0.01 g
Polyunsaturated	0.02 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	6.65 g
Ash	0.72 g

Sugar breakdown

Sucrose 0.0 g

Glucose 13.12 g

Fructose 14.91 g

Lactose 0.0 g

Maltose 0.0 g

Minerals

Potassium 319.92 mg 16.0%

Calcium 26.66 mg 3.3%

Magnesium 15.48 mg 4.1%

Phosphorus 42.14 mg 6.0%

Sodium 11.18 mg

Iron 0.77 mg 5.5%

Zinc 0.15 mg 1.5%

Copper 0.12 mg 12.0%

Manganese 0.12 mg 6.0%

Selenium 0.26 µg 0.5%

Fluoride 100.58 µg

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.99 mg 1.2%

Vitamin D 0.0 µg

Vitamin E 0.05 mg 0.4%

Vitamin K 1.5 µg 2.0%

Thiamin (B1) 0.05 mg 4.5%

Riboflavin (B2) 0.05 mg 3.6%

Niacin (B3) 0.33 mg 2.1%

Vitamin B6 0.07 mg 5.0%

Folate (B9) 2.15 µg 1.1%

Vitamin B12 0.0 µg

Choline 4.77 mg

Beta-carotene 0.0 µg

Fatty acids

Omega-3 (ALA) 0.01 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.02 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 299.0 · higher than 96%

Protein 3.3 · higher than 96%

Fibre 4.5 · higher than 86%

Common portions

cup, packed — 165 g (493 kcal)
cup (not packed) — 145 g (434 kcal)
miniature box (.5 oz) — 14 g (42 kcal)
small box (1.5 oz) — 43 g (129 kcal)
raisins — 26 g (78 kcal)
oz (60 raisins) — 28 g (85 kcal)

Sources

USDA FoodData Central — Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) — Nutrition values for Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program).

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.