Fruits
Raisin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 340kcal / 2530kcal (13%) |
Macronutrients
Protein | 3.5 g/ 71g (4%) | ||||||
Total Fat | 1.1 g/ 42g (2%) low | ||||||
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Total Carbs | 78.9 g/ 348g (22%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.14 mg/ 1mg (11%) |
Vit B2 | 0.14 mg/ 1mg (10%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 76 mg/ 750mg (10%) |
Phosphorus | 125 mg/ 700mg (17%) source |
Iron | 3.8 mg/ 12mg (31%) source |
Sodium | 17 mg/ 1500mg (1%) very low |
What is this food?
Raisins are dried grapes. They’re sweet and chewy, and they’re usually used as a snack or as a topping/ingredient in desserts and breads.
Why it matters to health
Raisins provide quick energy from carbohydrates and some fiber (about 4 g per 100 g), which can help with digestion and keeping you full longer than plain sugar. They also contain natural sugars (about 59 g per 100 g), so they can raise your total sugar intake if you eat too much. They’re relatively low in sodium (about 17 mg) and have small amounts of fat (about 1.1 g) with no cholesterol. Since they’re calorie-dense (340 kcal per 100 g), portion size matters—especially if you’re having them as a snack between meals.
Healthier tips
- Keep portions small: Aim for about 1–2 tablespoons (or a small handful) as a snack, not a “free-flow” topping.
- Pair with fiber/protein: Combine with plain yogurt, nuts, or oats to balance the sweetness and help you stay satisfied.
- Watch added sugar: If raisins are in a dessert, consider smaller servings or choose less-sweet versions.
- Use as flavor, not the main bulk: Add a little to oatmeal, pandesal toppings, or fruit bowls instead of using a large amount.
- Fit your daily pattern: With 3 meals plus 1–2 snacks, raisins work best as one snack component—so adjust the rest of the day to keep sugar and calories in check.
Common Filipino dishes
Puto bumbong, ensaymada, arroz caldo, fruit salad, oatmeal with raisins, bibingka
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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