Raisins Calories and Macros — Nutrition Facts per 1 small box (43g)
Raisins: 129 cal, 1.4g protein, 34.1g carbs, 0.1g fat per 1 small box (43g). Full nutrition breakdown, how raisins fits common goals, and the fastest way to track it.
Raisins contains 129 calories per 1 small box (43g), with 1.4g of protein, 34.1g of carbs, and 0.1g of fat. Here's the full nutrient breakdown — sourced from USDA FoodData Central — and how it fits into common tracking goals.
Raisins nutrition facts
| Nutrient | Per 1 small box (43g) | % Daily Value* |
|---|---|---|
| Calories | 129 kcal | 6% |
| Protein | 1.4 g | 3% |
| Carbohydrates | 34.1 g | 12% |
| Fat | 0.1 g | 0% |
| Saturated fat | 0 g | 0% |
| Fiber | 1.9 g | 7% |
| Sugar | 28 g | — |
| Sodium | 11 mg | 0% |
| Cholesterol | 0 mg | 0% |
| Potassium | 320 mg | 7% |
| Calcium | 27 mg | 2% |
| Iron | 0.8 mg | 4% |
| Vitamin C | 1 mg | 1% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
Dark seedless raisins. Drying strips the water but keeps every gram of sugar — a small snack box equals the calories of about two cups of fresh grapes.
How does raisins fit your goals?
Raisins is a carb-dominant food, with 34.1g of carbohydrate per 1 small box (43g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.
Diet-wise, raisins fits vegan and vegetarian eating patterns.
How raisins compares to other fruits
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raisins | 299 | 3.3g | 79.3g | 0.3g |
| Dates (Medjool) | 277 | 1.8g | 75g | 0.2g |
| Banana | 89 | 1.1g | 22.8g | 0.3g |
| Pomegranate | 83 | 1.7g | 18.7g | 1.2g |
Tracking raisins without the friction
The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time raisins hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.
Related foods
- Dates (Medjool) calories and macros
- Banana calories and macros
- Pomegranate calories and macros
- Grapes calories and macros
Browse all fruits in the food database.
Raisins calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 small box (43g) | 129 | 1.4g | 34.1g | 0.1g |
| 1 tbsp (9g) | 27 | 0.3g | 7.1g | 0g |
| 100g | 299 | 3.3g | 79.3g | 0.3g |
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