Raisins are poor in protein. They have only 3.3 g of protein per 100g. They can’t help us meet our daily needs. However, certain favorite foods containing raisins are high in protein.
How much protein do raisins have?
Raisins, as most fruits, aren’t a good dietary source of protein. They contain only 3.3 g of protein per 100g. A serving of raisins provides 0.9 g of protein. Seedless raisins have 32% more protein than seeded varieties.
| protein (g) per 100g | protein (g) per 1/2 cup | protein (g) per 1/4 cup | protein (g) per handful | |
| raisins, seeded | 2.5 | 2.1 | 1 | 0.7 |
| golden/dark raisins, seedless | 3.3 | 2.7 | 1.4 | 0.9 |
What’s the protein content in favorite raisin-based foods?
Although raisins are low in calories, 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 |
Is protein in raisins complete?
Moreover, raisins aren’t a complete protein. They don’t contain adequate amounts of all 9 essential amino acids. Furthermore, raisins’ protein has a poor bioavailability!
Actually, there aren’t many plant-based foods with complete protein. Chia seeds, pumpkin seeds, hemp seeds, quinoa, buckwheat, barley, and amaranth are the most common plant-based foods containing adequate amounts of all essential amino acids.
On the other hand, all animal-derived foods, like meat, fish, eggs, milks, and dairy are complete protein!
Do other common dried fruits have more protein than raisins?
Most dried or dehydrated fruits are poor in protein as well. Only goji berries have a decent amount of protein per serving. Moreover, goji berries are among the richest fruits in calcium and iron!
| protein (g) per 100g | protein (g) per serving | |
| goji berries | 14.3 | 4 |
| bananas | 3.9 | 1.1 |
| currants | 3.4 | 0.97 |
| raisins | 3.3 | 0.94 |
| figs | 3.3 | 0.94 |
| mango | 3 | 0.85 |
| blueberries | 2.5 | 0.71 |
| dates | 1.8 | 0.51 |
Can raisins help us meet our daily needs of protein?
Raisins have low amounts of protein. They can’t help us meet our daily needs. However, they’re good for you. Despite their high calorie and sugar content, a handful of raisins a day can actually help you lose weight. Even people with diabetes can consume up to 2 tbsp of raisins a day.[2]
Raisins, as part of a well-balanced diet, promote satiety. They’re particularly high in fiber.
Furthermore, raisins are healthy because they’re good sources of antioxidant compounds and contain decent amounts of minerals, such as iron, calcium, and potassium.
But, you should be very cautious with portion sizes. Overconsumption of raisins can make you gain weight.
Other foods high in protein
First, all animal-derived foods, like meat, poultry, fish, dairy, and eggs, are high in protein.
Vegetarians, vegans and people who follow a plant-based diet can get more than enough protein from food as well. But, as most plant-based foods aren’t a complete protein, we have to consume a wide variety of foods. Only then we’ll get all essential amino acids.
Nuts (e.g. almonds, walnuts), seeds, whole grains, mushrooms, vegetables (e.g. kale, spinach, broccoli), beans (e.g. soybeans, chickpeas, peas, lentils), and even fruits (e.g. avocado), are good sources of protein.
