17 Fit Food calories Fruit and berries
Raisins calories and nutrition facts
Per 100 g: 299 kcal — 3.3 g protein, 0.25 g fat and 74.8 g carbs.
Raisins, sultanas and currants are all dried grapes of different varieties: currants are the tiny dark Zante grapes, sultanas the paler, plumper ones Americans call golden raisins. All three sit close to 300 kcal per 100 g, so the variety matters less than the size of the handful. They’re rich in potassium and turn up in scones, fruitcake, flapjacks and Christmas pudding.
- Source of fibre
- Fat-free
- Very low salt
- High in potassium
- Protein 4%
- Fat 1%
- Carbs 95%
In everyday portions
- Typical serving · 30 g 90 kcal
- 100 kcal is 33 g this much of it gives 100 kcal
- Energy density Medium 3 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raisins | 299 | 3.3 | 0.25 | 74.8 |
| Zante currants | 290 | 3.4 | 0.22 | 72.6 |
| Sultanas, golden raisins | 301 | 3.3 | 0.2 | 76.7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raisins
Energy and macros
- Energy 299 kcal 15%
- Protein 3.3 g 7%
- Fat 0.25 g <1%
- Carbs available, without fibre 74.8 g 29%
- Fibre 4.5 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 4%
- Fat 1%
- Carbs 95%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 3.5 µg 5%
- Vitamin C 2.3 mg 3%
- Vitamin B1 (thiamin) 0.106 mg 10%
- Vitamin B2 (riboflavin) 0.125 mg 9%
- Vitamin B3 (niacin) 0.766 mg 5%
- Vitamin B5 (pantothenic acid) 0.12 mg 2%
- Vitamin B6 0.174 mg 12%
- Folate (B9) 5 µg 2%
- Vitamin B12 0 µg 0%
- Choline 11.1 mg
Minerals
- Potassium 744 mg 37%
- Calcium 62 mg 8%
- Phosphorus 98 mg 14%
- Magnesium 36 mg 10%
- Iron 1.8 mg 13%
- Zinc 0.36 mg 4%
- Copper 0.272 mg 27%
- Manganese 0.281 mg 14%
- Selenium 0.6 µg 1%
- Iodine 2 µg 1%
- Sodium 26 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Very low salt
- High in potassium
- Source of copper
Zante currants
Energy and macros
- Energy 290 kcal 14%
- Protein 3.4 g 7%
- Fat 0.22 g <1%
- Carbs available, without fibre 72.6 g 28%
- Fibre 4.4 g
- Salt 0.11 g 2%
Where the calories come from
- Protein 4%
- Fat 1%
- Carbs 95%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 4 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg <1%
- Vitamin K 3.3 µg 4%
- Vitamin C 4.7 mg 6%
- Vitamin B1 (thiamin) 0.16 mg 15%
- Vitamin B2 (riboflavin) 0.142 mg 10%
- Vitamin B3 (niacin) 1.6 mg 10%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.296 mg 21%
- Folate (B9) 10 µg 5%
- Vitamin B12 0 µg 0%
- Choline 10.6 mg
Minerals
- Potassium 777 mg 39%
- Calcium 88 mg 11%
- Phosphorus 99 mg 14%
- Magnesium 36 mg 10%
- Iron 1.9 mg 13%
- Zinc 0.37 mg 4%
- Copper 0.298 mg 30%
- Manganese 0.345 mg 17%
- Selenium 0.7 µg 1%
- Iodine no data
- Sodium 43 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Low salt
- High in potassium
- Source of copper
- Source of vitamin B6
- Source of manganese
Sultanas, golden raisins
Energy and macros
- Energy 301 kcal 15%
- Protein 3.3 g 7%
- Fat 0.2 g <1%
- Carbs available, without fibre 76.7 g 30%
- Fibre 3.3 g
- Salt 0.06 g 1%
Where the calories come from
- Protein 4%
- Fat 1%
- Carbs 95%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 3.5 µg 5%
- Vitamin C 3.2 mg 4%
- Vitamin B1 (thiamin) 0.008 mg <1%
- Vitamin B2 (riboflavin) 0.191 mg 14%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.323 mg 23%
- Folate (B9) 3 µg 2%
- Vitamin B12 0 µg 0%
- Choline 11.1 mg
Minerals
- Potassium 746 mg 37%
- Calcium 64 mg 8%
- Phosphorus 101 mg 14%
- Magnesium 35 mg 9%
- Iron 0.98 mg 7%
- Zinc 0.37 mg 4%
- Copper 0.228 mg 23%
- Manganese 0.226 mg 11%
- Selenium 0.7 µg 1%
- Iodine no data
- Sodium 24 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Very low salt
- High in potassium
- Source of vitamin B6
- Source of copper
Fruit and berries
Among fruit and berries
The category in the 17 Fit catalog: 145 foods. Compared per 100 g.
- 92% More calories than 92% of fruit and berries.
- 93% More protein than 93% of fruit and berries.
- 76% More fibre than 76% of fruit and berries.
- 95% More potassium than 95% of fruit and berries.
- 91% More copper than 91% of fruit and berries.
Similar in composition
The foods with the nearest calories and macros.
- Dates 277 kcal
- Dried apricots 241 kcal
- Prunes 240 kcal
- Banana 89 kcal
- Pomegranate 83 kcal
- Grapes 69 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168165.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.