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Raisins & Its Calories

Raisins are dried fruits - or more precisely dried grapes – and dried fruits are often associated with weight loss and better health. So how healthy are raisins exactly? In this blog, we are going to explore raisins in detail for the calorie-conscious eater. Whether you are concerned with your intake of calories or your intake of sugar, there is a lot you need to know about raisins.


Think about it: Where did you come up with the idea of raisins being healthy? Raisins probably found their way to your picture of healthy eating because they are a very common inclusion in granola bars, protein bars and other pre-workout snacks. However, the reason for this is their nutrient density. A lot of foods that are recommended pre-workout, are recommended for their ability to give you a quick boost. This boost comes from a given food item being high on sugar and high on nutrition. Raisins are high in both because the drying process concentrates nutrients, sugar and calories in them. So yes, dry grapes do have calories.

How Many Calories Do Raisins Have?

100 grams of raisins come with 300 calories. That’s actually not a very large amount because most of us would eat no more than a 10th of a 100 gram box or packet of raisins. That amounts to just about 30 calories. Let's look at some common servings and their calorie content-


Calories in 1 raisin - 2-3 calories or even less

Calories in 10 raisins - about 25-30 calories

Calories in 100g raisins - about 300 calories 

Calories in 1 tablespoon of raisins - about 25-30 calories (because that amounts to about 10 raisins) 

Calories in Common Food Items with Raisins

Raisins would add about 


  • 20 to 30 calories to a protein bar

  • 100 to 150 calories to a cake 

  • 10 calories to a serving of seeds with raisins 

However, you must also consider that the other ingredients in any of these items might also come with some calories. It might make sense to adopt a view of the larger picture rather than trying to figure out each ingredient’s calorie content, unless of course you are designing healthy dishes from scratch and selecting ingredients based on nutritional values.

Health Benefits of Eating Raisins

Raisins can give you a quick burst of energy if consumed before a workout or can keep you active for a few good hours if you eat them as part of a quick snack at tea-time.  Raisins are also a good source of Iron, Potassium, Copper, B6, Manganese and Boron, all of which are vital nutrients for good health.  

How Many Raisins Should You Consume Every Day?

A tablespoon or at best a handful of raisins added to something high-fibre, such as sugar-free cereal or whole grain bread can be good for you. High fibre automatically means slow digestion, and slow digestion means that the sugar from the raisins will be released into your system slowly, at a pace at which your system can use it. Of course, as a pre-workout snack, the sugar-release of raisins is a favourable thing. 


Be sure to adhere to these intake guidelines because raisins are reasonably high on the glycemic index but if consumed in moderation, they are said to be good for maintaining blood sugar levels and lowering LDL (bad cholesterol) levels. 


Raisins can add a dash of sweetness and freshness to sugar-free cereal or snacks consisting of fruits and nuts. However, it cannot be compared to eating fresh grapes, and cannot be counted as part of your fruit servings. The recommended intake of raisins can have health benefits, but going overboard can be dangerous for blood sugar levels, especially if you are already diabetic. Unless you are using raisins as a pre-workout snack, it might be advisable to consume them alongside something with a high fibre content. 


If you are reading articles about calories because you have begun to feel concerned about heart health, do continue in your endeavours to eat right, but also consider frequent check-ups if you are older than 45 years old. You might also want to consider signing up for a health insurance plan to eliminate any financial insecurities around life and health uncertainties. The best health insurance plans can be obtained at a click at Bajaj MARKETS. 

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FAQs on Calories in Wheat

  • ✔️ Can I snack on raisins all day instead of chocolate? I have recently been diagnosed with diabetes and have been advised to cut down on sweets.

    Raisins are also high on the glycemic index and should therefore be consumed in moderation. You must not snack on them all day. However, they can be used to add a dash of sweetness to sugar-free cereal or whole grain bread. You should not eat more than a spoon of raisins in a day if you are diabetic and you should time it such that there is room for the sugar released to be expended.

  • ✔️ Should I eat raisins to lower LDL levels?

    LDL levels can be more safely lowered by regular exercise and weight loss. But yes, you can replace higher glycemic foods with raisins.

  • ✔️Is it true that raisins are low in calories?

    Raisins are a moderate source of calories with about 300 calories in a 100 gram pack. 


  • ✔️Should I give my children dried fruits, including raisins, for an energy boost?

    Yes, where sugar levels are not a concern, raisins can act as a good energy booster. Children can consume a snack consisting of dried fruits, including raisins.

  • ✔️Are raisins good for weight loss? Are they a good alternative to chocolate?

    Raisins are far lower on the calorie index than chocolate, but are far higher on the glycemic index. If you are watching your weight because of diabetes, raisins are not a good replacement for chocolate, but if not, you are on the right track. Consume raisins in moderation nonetheless.