Raisins
Every 100 g of Raisins contains 299 kcal and 75.3 g of available carbohydrate. Its glycemic index is 55 (Low), the average of 5 studies in the International GI Tables (Atkinson 2021). A typical 40 g portion has a glycemic load of 16.6 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A small handful of raisins (about two tablespoons) is enough to add natural sweetness to a salad or oatmeal.
Best preparation methods
Add them to cooking or dough instead of some of the sugar, soaking them briefly in water to soften them.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (40 g) |
|---|---|---|
| Calories | 299 kcal | 119.6 kcal |
| Protein | 3.1 g | 1.2 g |
| Carbohydrate | 79 g | 31.6 g |
| Available carbohydrate | 75.3 g | 30.1 g |
| Fat | 0.5 g | 0.2 g |
| Dietary fibre | 3.7 g | 1.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 3 of 3 measured foods in Dates & dried fruit by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Are Raisins good for weight loss?
It can be included in moderation: it contains 3.7 g of fibre per 100 g, which supports fullness, and a 40 g portion gives 120 kcal.
How do Raisins affect blood sugar?
Its glycemic index is 55 (Low) according to Atkinson 2021. A typical 40 g portion has a glycemic load of 16.6 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Raisins?
A typical 40 g portion of Raisins provides about 120 kcal, 1.2 g protein, 31.6 g carbohydrate, 0.2 g fat and 1.5 g fibre.
Approved value: average of 5 studies (range 49–61), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.