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[N]extrient

Raisins Seeded

SR Legacy·Comprehensive Reference Data

Raisins, seeded

Fruits and Fruit Juices

Raisins Seeded is primarily a carbohydrate source, delivering 78.5g of carbs with minimal fat at 0.5g per 100g. Raisins Seeded packs 296 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 28mg per 100g, well within limits for heart-healthy eating patterns. Raisins Seeded provides 6.8g of dietary fiber per 100g (24% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Raisins Seeded delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.

Calories296KCAL
Protein2.5G
Fat0.54G
Carbs78.5G
Fiber6.8G

Calorie Distribution

329kcal
  • Protein3%2.5 g
  • Fat1%0.54 g
  • Carbs95%78.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water16.6G
Energy296KCAL
Protein2.5G
Total lipid (fat)0.54G
Carbohydrate, by difference78.5G
Fiber, total dietary6.8G
Cholesterol0MG
Vitamin C, total ascorbic acid5.4MG
Thiamin0.11MG
Riboflavin0.18MG
Niacin1.1MG
Vitamin B-60.19MG
Folate, total3.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca28.0MG
Iron, Fe2.6MG
Magnesium, Mg30.0MG
Phosphorus, P75.0MG
Potassium, K825MG
Sodium, Na28.0MG
Zinc, Zn0.18MG
Copper, Cu0.30MG
Manganese, Mn0.27MG
Selenium, Se0.60UG
Energy1238kJ
Ash1.9G
Pantothenic acid0.04MG
Folic acid0UG
Folate, food3.0UG
Folate, DFE3.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.18G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.004G
SFA 16:00.15G
SFA 18:00.02G
Fatty acids, total monounsaturated0.02G
MUFA 16:10G
MUFA 18:10.02G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.16G
PUFA 18:20.12G
PUFA 18:30.04G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (not packed) (145g)4293.7g0.8g113.8g
cup, packed (165g)4884.2g0.9g129.5g

Scaled from Raisins Seeded's per-100g values using USDA portion data.

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Nutrient Highlights

  • Raisins Seeded is a excellent source of Fiber (24% DV) — see top foods ranked by Fiber
  • Raisins Seeded is a good source of Potassium (18% DV) — see top foods ranked by Potassium
  • Raisins Seeded is a good source of Iron (14% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 825mg of potassium per 100g, individuals on a renal diet should moderate their intake of Raisins Seeded. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Raisins Seeded is naturally low in sodium at 28mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (6.8g) and low fat profile makes Raisins Seeded a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 4% (#330 of 8,262)
  • Fiber: top 7% (#578 of 8,262)
  • Vitamin C: top 20% (#1,652 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories296
% Daily Value*
Total Fat 0.54G1%
Cholesterol 0MG0%
Sodium 28.0MG1%
Total Carbohydrate 78.5G29%
Dietary Fiber 6.8G24%
Total Sugars 0
Protein 2.5G5%
Vitamin D 0UG0%
Calcium 28.0MG2%
Iron 2.6MG14%
Potassium 825MG18%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168166.

View on USDA FoodData Central →