Raisins, seedless
Calorie-dense and easy to add to oats or trail mix when bulking.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Raisins, seedless for gym-goers
Per 100 g, raisins, seedless provides 299 kcal, 3.1 g protein, 79.2 g carbohydrate (3.7 g fiber, 59.2 g sugars) and 0.5 g fat (0.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 small box, about 43 g) comes to roughly 129 kcal and 1.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Raisins, seedless
Seedless raisins are dried grapes, concentrated to about 299 kcal per 100 g against roughly 69 kcal for fresh grapes. Drying takes out water and leaves the sugar, fiber and minerals, so gram for gram raisins have more iron and potassium than most fresh fruit.
In a gym diet
A small box of about 43 g adds roughly 34 g of carbs with almost no effort or volume, which is why raisins are a bulking favorite. Some studies on endurance athletes found raisins worked about as well as commercial carbohydrate chews, at a fraction of the price. On a cut they're easy to overeat, since a handful vanishes fast. Mix them with nuts or seeds for a trail mix that brings some fat and a little protein too.
Preparation and cooking
No prep needed, though soaking them in water or tea plumps them up for oats or baking. They're so energy-dense that you should weigh them, not eyeball them. They can stand in for some of the added sugar in porridge or homemade granola.
Buying and storage
Choose raisins without added oil or sugar coatings. Some, especially golden raisins, are treated with sulfites to keep their color. Store them sealed in a cool, dry place or in the fridge so they stay soft.
Things to watch
Sulfites in some raisins can trigger reactions in sensitive people, particularly some with asthma, so check the label. Raisins and grapes are toxic to dogs. They're also sticky and sugary, so keep up with dental hygiene.
Meal ideas
- Bulking oats: oats cooked in milk with raisins, walnuts, cinnamon and a scoop of whey.
- Homemade trail mix: raisins, peanuts, pumpkin seeds and dark chocolate chips.
- Savory grain bowl: couscous, chickpeas, raisins, grilled chicken and a lemon-tahini dressing.
Nutrient highlights
Good source (10–19% DV per 100 g): Potassium (16%) and Iron (11%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.0 g | #13 of 18 |
| Protein per 100 g | 3.1 g | #1 of 18 |
| Fiber per 100 g | 3.7 g | #4 of 18 |
| Lowest calories per 100 g | 299 kcal | #18 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Grapes, red or green (raw)
69 kcal · P 0.7 · C 18.1 · F 0.2
→Pineapple (raw)
50 kcal · P 0.5 · C 13.1 · F 0.1
→Blueberries (raw)
57 kcal · P 0.7 · C 14.5 · F 0.3
→Banana (raw)
89 kcal · P 1.1 · C 22.8 · F 0.3
→Mango (raw)
60 kcal · P 0.8 · C 15 · F 0.4
→Pear (raw)
57 kcal · P 0.4 · C 15.2 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in raisins, seedless?
Raisins, seedless has about 299 kcal per 100 g, or roughly 129 kcal per 1 small box (43 g).
How much protein is in raisins, seedless?
About 3.1 g of protein per 100 g and 1.3 g per 1 small box. That works out to 1.0 g per 100 kcal, so it's not primarily a protein source.
Is raisins, seedless good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are raisins as good as sports gels for endurance training?
Several small studies found raisins gave similar performance benefits to commercial gels or chews during moderate endurance exercise. They do contain some fiber, so during very hard efforts gels may sit better in your gut. For most gym-goers and recreational athletes, raisins are a cheap option that works.
Do raisins have more sugar than grapes?
Per gram, yes. Drying removes most of the water and concentrates the sugar several times over. One grape and one raisin have about the same sugar, though. Raisins are just much easier to eat by the handful.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.