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Fruits

Raisin Nutrition Facts

Pasas
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 340kcal / 2530kcal (13%)

Macronutrients

Total Fat
1.1 g/ 42g (2%)
low
Saturated Fat
0.14 g/ 20g (0.7%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.21 g
Total Carbohydrates
78.9 g/ 348g (22%)
Dietary Fiber
4 g/ 20g (20%)
source
Sugar
59.4 g/ 63g (94%)
Protein
3.5 g/ 71g (4%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.14 mg/ 1mg (11%)
Vitamin B2
0.14 mg/ 1mg (10%)
Vitamin B3
0.4 mg NE/ 16mg NE (2%)

Minerals

Calcium
76 mg/ 750mg (10%)
Iron
3.8 mg/ 12mg (31%)
source
Phosphorus
125 mg/ 700mg (17%)
source
Sodium
17 mg/ 1500mg (1%)
very low
What is this food?
AI-assisted
Raisins are dried grapes. They’re sweet and chewy, and they’re usually used as a snack or as a topping/ingredient in desserts and breads.
Why it matters to health
AI-assisted
Raisins provide quick energy from carbohydrates and some fiber (about 4 g per 100 g), which can help with digestion and keeping you full longer than plain sugar. They also contain natural sugars (about 59 g per 100 g), so they can raise your total sugar intake if you eat too much. They’re relatively low in sodium (about 17 mg) and have small amounts of fat (about 1.1 g) with no cholesterol. Since they’re calorie-dense (340 kcal per 100 g), portion size matters—especially if you’re having them as a snack between meals.
Healthier tips
AI-assisted
  • Keep portions small: Aim for about 1–2 tablespoons (or a small handful) as a snack, not a “free-flow” topping.
  • Pair with fiber/protein: Combine with plain yogurt, nuts, or oats to balance the sweetness and help you stay satisfied.
  • Watch added sugar: If raisins are in a dessert, consider smaller servings or choose less-sweet versions.
  • Use as flavor, not the main bulk: Add a little to oatmeal, pandesal toppings, or fruit bowls instead of using a large amount.
  • Fit your daily pattern: With 3 meals plus 1–2 snacks, raisins work best as one snack component—so adjust the rest of the day to keep sugar and calories in check.
Common Filipino dishes
Puto bumbong, ensaymada, arroz caldo, fruit salad, oatmeal with raisins, bibingka
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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