Raisins Nutrition Facts: Calories, Macros & Health Benefits
Summary: Raisins contains 299 calories, 3.1g protein, 79.2g carbs, and 0.5g fat per 2 tablespoons (30g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 299 kcal | 15% |
| Protein | 3.1g | 6% |
| Carbohydrates | 79.2g | 29% |
| Total Fat | 0.50g | 1% |
| Fiber | 3.7g | 13% |
| Sugar | 59.2g | -- |
| Saturated Fat | 0.06g | 0% |
| Sodium | 11.0mg | 0% |
| Potassium | 2.3mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 749.0mg | 4161% |
| Magnesium | 0.22mg | 0% |
| Zinc | 101.0mg | 918% |
| Vitamin C | 0.11mg | 0% |
| Vitamin A | 0.13mcg | 0% |
| Vitamin B6 | 0.77mg | 45% |
| Vitamin B12 | 0.17mcg | 7% |
| Folate | 5.0mcg | 1% |
| Vitamin E | 0.12mg | 1% |
Is Raisins Good for You?
Raisins provides 299 calories per 2 tablespoons (30g) with 3.1g protein, 79.2g carbohydrates, and 0.5g fat. It is a source of iron (4161% dv), zinc (918% dv), vitamin b6 (45% dv).
Dried grapes commonly eaten as a snack or used in baking and trail mixes
Key Health Benefits of Raisins
- Iron (4161% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (918% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (45% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Raisins Nutrition with Gram
Use Gram to log raisins and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in raisins?
Raisins contains 299 calories per 2 tablespoons (30g).
How much protein is in raisins?
Raisins provides 3.1g of protein per 2 tablespoons (30g).
How many carbs are in raisins?
Raisins has 79.2g of carbohydrates per 2 tablespoons (30g).
Is raisins good for tracking nutrition?
Yes. Raisins can be logged by calories, macros, and micronutrients in the Gram app.
How should I use raisins in a meal plan?
Use Raisins as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track raisins and thousands of other foods with the Gram app.