Raisins
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 296 kcal
Approximate exercise time to burn the 296 kcal in each 100g:
About Raisins
Grape dried into a concentrated dried fruit; very sugar-dense, 10-15g at a time.
Health Benefits of Raisins
The 'concentrated essence' of grapes
Raisins are 296 kcal and 78.4g carbs per 100g - nearly 7x the calorie density of fresh grapes (43 kcal). Drying removes almost all water while keeping glucose and fructose, and concentrates potassium, iron and polyphenols. A handful (~30g) is ~90 kcal, about a third of a bowl of rice.
Fast energy after exercise
Given the extreme carb density and fast absorption, raisins are a convenient endurance-fuel during long runs or cycling. Unlike energy gels, raisins are natural with no artificial additives. But they're easy to overdo as a snack - keep to 10-15g (about a small handful) at a time, and pair with a few nuts to slow blood-sugar rise.