Carb Counts and Health Benefits of Raisins

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All dried fruit, including raisins, are high in sugar simply because they are so concentrated. Think of the size of a grape, and then the size of the raisin it becomes when dried. It doesn't take many raisins for the sugar to add up fast.

Carbohydrate and Fiber Counts for Raisins

  • 1/4 cup seedless raisins (packed): 31 grams effective (net) carbohydrate plus 1.5 grams fiber and 123 calories.
  • 1 small box raisins (1 1/2 ounces): 32 grams effective (net) carbohydrate plus 2 grams fiber and 129 calories
  • 1 miniature box raisins (1/2 ounce): 10 grams effective (net) carbohydrate plus 1 gram fiber and 42 calories.

Glycemic Index for Raisins

One study of raisins had an average glycemic index of 64. Here is more information about the Glycemic Index.

Glycemic Load of Raisins

  • 1/4 cup seedless raisins (packed): 19
  • 1 small box raisins (1 1/2 ounce3s): 20
  • 1 miniature box raisins (1/2 ounce): 6

Here is more information about the Glycemic Load.

Health Benefits of Raisins

Although grapes lose some of their nutrients during the drying process, raisins are a good source of antioxidant chemicals, which help protect our cells.

Low-Carb Raisin Recipes

  • Low-Carb Trail Mix RecipeSomething to keep in mind is that all trail mixes are high in calories because that is what they are meant for—a quick of burst of energy on a backpacking trip or after other physical activity. If you're going to keep this as an emergency snack in your purse or at your desk, bear in mind that a little goes a long way.
  • Low-Carb Broccoli Salad with Bacon RecipeHere is the same salty-sweet flavor combination of the classic cold broccoli salad without all the sugar, especially if you use currants in place of the raisins.


Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.

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