Calories in dried raisins: 256 kcal per 100 g

Q: How many calories are in a portion of raisins?

A typical portion (30 g, a portion of dried fruit) gives 77 kcal. Per 100 g the figure is 256 kcal.

Q: Is raisins high in potassium?

Yes. Raisins, dried have 889 mg potassium per 100 g, 44 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do raisins have most of?

By share of the daily reference intake: potassium (889 mg, 44 %), copper (0.37 mg, 37 %) and biotin (0.0113 mg, 23 %) per 100 g.

Q: Are raisins high in salt?

No. Salt is 0.04 g per 100 g, which is very low under UK rules.

What’s in a 30 g portion

More than half of a portion is carbohydrate. Sugars make up 18.8 g of that.

0.3 gFat

0.9 gProtein

18.8 gCarbohydrate

0.81 gFibre

5.2 gWater

4 gMinerals and the rest

0.3 gFat
0.9 gProtein
18.8 gCarbohydrate
0.81 gFibre
5.2 gWater
4 gMinerals and the rest

Above average for fruit

Raisins are 256 kcal per 100 g. The 143 fruit in this database average 68.8.

Raisins256

Fruit average68.8

High in sugar

62.6 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).

Sugars, per portion18.8 g

Salt, per portion0.01 g

Vitamins and minerals in raisins

Two of the 23 recorded reach the “high in” level. Potassium leads.

13 %

Potassium

267 mg in a 30 g portion

5th of 143 fruit

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Copper0.11 mg11 %

Biotin0.00339 mg6.8 %

Vitamin B60.07 mg5.1 %

Iron0.66 mg4.7 %

Manganese0.09 mg4.7 %

Only a trace

Vitamin C

None recorded

Vitamin D
Vitamin B12

Show all 23 with amounts

Potassium267 mg, 13 %

Copper0.11 mg, 11 %

Biotin0.00339 mg, 6.8 %

Vitamin B60.07 mg, 5.1 %

Iron0.66 mg, 4.7 %

Manganese0.09 mg, 4.7 %

Phosphorus30.3 mg, 4.3 %

Thiamin (vitamin B1)0.03 mg, 3 %

Magnesium9.6 mg, 2.6 %

Calcium17.4 mg, 2.2 %

Niacin (vitamin B3)0.24 mg, 1.5 %

Vitamin K0.00111 mg, 1.5 %

Vitamin E0.16 mg, 1.3 %

Folate0.0018 mg, 0.9 %

Chloride5.4 mg, 0.7 %

Zinc0.06 mg, 0.6 %

Iodine0.0009 mg, 0.6 %

Selenium0.0003 mg, 0.5 %

Pantothenic acid (vitamin B5)0.03 mg, <1 %

Riboflavin (vitamin B2)0 mg, <1 %

Vitamin A0.0006 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What raisins don’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 1.8 % of the selenium reference intake per 100 g.

Vitamin D

0mgin raisins

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein raisins

Find it inCherries, West Indian2150 % per 100 g

Selenium

1.8%in raisins, per 100 g

Find it inKidney, pig, fried491 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Raisins against other fruit

Per 100 g, raisins have the most potassium of the 6 here, ahead of currants.

889mg

720mg

660mg

330mg

300mg

240mg

Raisins, driedthis page

Currants−169 mg

Longans, dried−229 mg

Bananas−559 mg

Tamarillos, flesh and seeds−589 mg

Jujube−649 mg

All values per 100 g, from the same dataset. Differences are against raisins.

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Questions about raisins

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of raisins?

A typical portion (30 g, a portion of dried fruit) gives 77 kcal. Per 100 g the figure is 256 kcal.

Is raisins high in potassium?

Yes. Raisins, dried have 889 mg potassium per 100 g, 44 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do raisins have most of?

By share of the daily reference intake: potassium (889 mg, 44 %), copper (0.37 mg, 37 %) and biotin (0.0113 mg, 23 %) per 100 g.

Are raisins high in salt?

No. Salt is 0.04 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-393, Raisins, dried, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 30 g, a portion of dried fruit, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Raisins). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More fruit

From the same group, with calories per 100 g, and the foods with the most potassium.

Cherries, West Indian24 kcal

Gooseberries, cooking, raw19 kcal

Loganberries, raw17 kcal 143fruitin this food group

More fruit

Most potassium

Apricots, dried1880 mg
Sultanas1060 mg
Apricots, ready-to-eat, semi-dried1039 mg
Courgette, dried6104 mg
Chervil, dried4740 mg
Coriander leaves, dried4470 mg
Potassium guide

Nutrient guides

‹ Radish, white/mooli, raw Raita, homemade ›

How many calories are in dried raisins?

What’s in a 30 g portion

Above average for fruit

High in sugar

Vitamins and minerals in raisins

Potassium

Only a trace

None recorded

What raisins don’t give you. And where to find it.

Vitamin D

Vitamin C

Selenium

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Raisins against other fruit

Taken every morning since 1998.

Questions about raisins

More fruit

More fruit

Most potassium

Nutrient guides

Nutrition

Vitamins and minerals