Getting too many calories from raisins can make you fat. Just a handful has 85 calories. But, eating 1 oz of raisins per day, as part of a well-balanced diet, supports weight loss. They may improve insulin sensitivity and promote satiety.
Nutritional value
Calories
Consuming too many raisins can make us gain weight because they’re high in calories. They have approximately 300 calories per 100g. A handful has 85 calories.[1]
Sugar
Most calories of raisins come from sugar. They have negligible amounts of protein and fat. Raisins have about 65 grams of sugar per 100g or 19 grams of sugar per serving.
Too much added sugar can cause belly fat, though. Added sugar increases hunger, leading to overeating. Sugar affects hunger reward signals in the brain.[2]
Overconsumption of added sugar has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, cardiovascular disease, fat accumulation in the liver, decreased insulin sensitivity, increased uric acid and high cholesterol.[3]
So, you should avoid raisins containing added sugar or any other raisin-based food.
| sugar (g) per 100g | sugar (g) per serving | |
| raisin pie | 18.3 | 27.5 |
| raisin tart | 18.1 | 21.7 |
| raisin cookie | 47.6 | 21.4 |
| raisin bagel | 14.1 | 18.5 |
| raisin muffin | 9.7 | 5.6 |
Fiber controls Glucose response
However, raisins are more than sugar. They’re packed with fiber and other compounds that prevent spikes in blood sugar. Raisins can improve insulin sensitivity, and reduce postprandial glucose response! Despite their high sugar content, moderate consumption of raisins is good for people with diabetes.[4,5]
Raisins contain both insoluble and soluble fiber. About 70% is insoluble fiber. Only 30% is soluble fiber.[6]
Insoluble fiber doesn’t dissolve in the water. It absorbs water, making the stool softer. It helps defecation. On the other hand, soluble fiber dissolves in water, turning to a gel. It slows down digestion, it’s filling and supports weight loss.
| Raisin Variety | Fiber per 100g | Fiber per Cup | Fiber per Handful | % DV |
|---|---|---|---|---|
| Seeded | 6.8 g | 11.2 g | 1.9 g | 7% |
| Golden Seedless | 3.3 g | 5.4 g | 0.94 g | 3.4% |
| Black Seedless | 4.5 g | 7.4 g | 1.3 g | 4.6% |
Raisins have more fiber than grapes. They have up to 7 times more fiber than most seedless grape varieties!
Most dried fruits are excellent dietary sources of fiber.
| fiber (g) per 100g | fiber (g) per 1 oz | % DV | |
| goji berries | 13 | 3.7 | 13% |
| bananas | 9.9 | 2.8 | 10% |
| figs | 9.8 | 2.8 | 10% |
| apples | 8.7 | 2.5 | 9% |
| blueberries | 7.5 | 2.1 | 8% |
| dates | 6.7 | 1.9 | 7% |
| cranberries | 5.3 | 1.5 | 5% |
| papaya | 4.5 | 1.3 | 5% |
| currants | 4.4 | 1.2 | 4% |
| pineapples | 3.7 | 1 | 4% |
| apricots | 2.6 | 0.7 | 3% |
| cherries | 2.5 | 0.7 | 3% |
| mangoes | 2.4 | 0.7 | 2% |
How much can I eat a day while dieting?
Consuming 1-2 tbsp of raisins a day, as part of a well-balanced, hypocaloric diet, is good for weight.
Why do people gain weight eating raisins?
Certainly, raisins are super healthy food. But, people gain weight consuming raisins because they tend to eat them with other calorie-dense foods, like nuts and oatmeal. Nuts, seeds, and whole grains are healthy foods, but they’re also high in calories. For instance, oatmeal, almonds, walnuts, and hazelnuts have between 160 and 185 calories per serving!
A cup of oatmeal with a handful of raisins and a handful of nuts has more than 400 calories! Hence, you should be very cautious with your portion sizes if you want to lose weight. Even eating healthy foods.
What’s the best time to eat raisins for weight loss?
The best time to consume raisins for weight loss is at breakfast. The body metabolizes sugar better in the morning. Most sugar is stored as muscle glycogen, which the body burns during the day.
Moreover. a breakfast rich in carbs promotes the synthesis of serotonin. This chemical is good for weight loss, as it regulates appetite!
On the contrary, eating foods high in sugar before bed can make you fat. The human body stores excess sugar as body fat when consumed late at night.
How to eat raisins for Weight Loss?
Protein
Raisins, like most fruits, aren’t a good dietary source of protein. They contain only 3.3 grams of protein per 100g. A serving of raisins provides 0.9 grams of protein.
Eating raisins with protein sources like nuts, yogurt, or cottage cheese can help you feel fuller for longer, potentially reducing your overall calorie intake throughout the day. Protein can also help with blood sugar management.
Favorite foods containing raisins, like bagels, muffins, and yogurt, have a decent amount of protein. They have many ingredients, like wheat flour, eggs, milk, and dairy, that have a much higher protein content than raisins.
| protein (g) per 100g | protein (g) per serving | |
| bagel | 9.8 | 12.8 |
| yogurt | 4.4 | 8.4 |
| muffin | 8.3 | 4.8 |
| pie | 2.7 | 4 |
| tart | 3.2 | 3.8 |
| bread | 7.9 | 3.4 |
| cookie | 4.1 | 1.9 |
Calcium
Dark and golden seedless raisin varieties contain approximately 62 mg of calcium per 100g. 1/2 cup of raisins contains 52 mg of calcium or 5% of the Daily Value. A handful of raisins provides almost 2% of the DV.
Calcium may increase fat burning by influencing how fat cells store and release fat. When calcium levels are sufficient, fat cells might burn more fat and store less.
Also, calcium may contribute slightly to thermogenesis, the process of generating heat in your body. This minor increase in core temperature could lead to a small boost in metabolism, burning more calories.
There’s some evidence that calcium may help regulate appetite, especially for fatty foods. This could be due to its role in hormone regulation or feelings of satiety
Furthermore, we have to get adequate amounts of calcium to lower the risk of developing cardiovascular disease, hypertension, stroke, atherosclerosis, and certain cancers.[7,8]
Recipe Ideas
Breakfast
Overnight Oats with Chia Seeds and Raisins: This is a great make-ahead breakfast. Combine rolled oats, chia seeds, yogurt (Greek yogurt for extra calcium), milk, and a touch of honey. Let it sit overnight in the fridge. In the morning, top it with chopped nuts, fresh fruit, and a sprinkle of raisins.
Cottage Cheese Pancakes with Raisin Compote: Make whole-wheat pancakes using cottage cheese (high in calcium) in the batter. On the side, prepare a simple compote by simmering raisins with a splash of water, lemon juice, and your favorite spice (cinnamon, nutmeg).
Lunch/Dinner
Quinoa Salad with Grilled Chicken, Vegetables, and Raisins: Cook quinoa (a good source of plant-based protein) and toss it with grilled chicken or tofu, chopped vegetables (bell peppers, carrots, broccoli), chopped nuts, and raisins. Dress it with a light vinaigrette for a flavorful and nutritious meal.
Stuffed Peppers with Brown Rice, Turkey, and Raisins: Bell peppers are a good source of vitamin C, which helps with calcium absorption. Stuff them with a mixture of cooked brown rice, ground turkey, chopped vegetables, raisins, and your favorite herbs and spices. Bake until the peppers are tender and the filling is cooked through.
Snacks
Trail Mix with Raisins, Almonds, and Sesame Seeds: This is a classic and portable snack that provides protein, healthy fats, calcium (from almonds and sesame seeds), and natural sweetness from the raisins.
Yogurt Parfait with Berries and Raisins: Layer Greek yogurt with granola, fresh berries, and a sprinkle of raisins. This is a satisfying and refreshing snack.
Soaking
Soaking raisins in water overnight can make them plumper and more filling, potentially leading to you eating less overall. Drinking raisin water made by soaking raisins in water can help with hydration and may curb appetite.
Raisins after exercise won’t make you fat
Another great time of the day to eat raisins for weight loss is after exercise. The sugar of raisins can help replenish muscle glycogen stores. Consuming sugar after strenuous exercise is beneficial for fast muscle recovery.
Moreover, active people and athletes should regularly consume raisins because they contain antioxidants, vitamins (e.g. vitamin B6), and minerals (e.g. iron, calcium, potassium) that promote muscle recovery, fight fatigue, and are involved in energy metabolism.
Avoid consuming raisins before exercise, though. As they’re high in fiber, raisins may upset your stomach during exercise. Consuming foods high in fiber right before a workout may cause bloating, gas, or discomfort.
