Raisins are a popular dried fruit known for their natural sweetness and versatility. But if you’re watching your carb intake, you might wonder: How many carbs are in raisins? Are they okay on a low-carb or keto diet?
In this detailed guide, we’ll break down the carb counts for raisins, their nutritional benefits, and whether they fit into a carb-conscious diet.
Carbohydrates in Raisins: The Basics
Raisins are dried grapes, which means their sugar content becomes more concentrated. Here’s a quick look at their carb content per standard serving:
| Serving Size | Total Carbs (g) | Fiber (g) | Net Carbs (g) |
|---|---|---|---|
| 1 small box (43g) | 34g | 1.6g | 32.4g |
| 1 oz (28g) | 22g | 1g | 21g |
| 100g | 79g | 3.7g | 75.3g |
| 20 raisins (~14g) | 11g | 0.5g | 10.5g |
Key Takeaways:
- Raisins are high in natural sugars, making them a high-carb food.
- A small 1-ounce (28g) serving contains 22g total carbs (21g net carbs).
- Eating 100g of raisins provides 79g total carbs, which is very high for low-carb diets.
Are Raisins Keto or Low-Carb Friendly?
If you’re following a keto diet (20-50g net carbs per day) or a low-carb diet (<100g net carbs per day), raisins may not be the best choice due to their high sugar content.
- Keto Diet: A small handful (20 raisins) has ~10.5g net carbs, which is over half of a strict keto dieter’s daily limit.
- Low-Carb Diet: In moderation, raisins can fit, but portion control is key.
Healthier Low-Carb Alternatives to Raisins
If you love the sweetness of raisins but want fewer carbs, try:
- Berries (raspberries, blackberries) – Lower in sugar, higher in fiber.
- Nuts (almonds, walnuts) – Healthy fats, minimal carbs.
- Dark chocolate (85%+ cocoa) – Lower sugar, rich in antioxidants.
Nutritional Benefits of Raisins
Despite being carb-dense, raisins offer several health benefits:
✔ Rich in Antioxidants – Help fight oxidative stress.
✔ Good Source of Iron – Supports blood health.
✔ Digestive Health – Contains fiber to aid digestion.
✔ Natural Energy Boost – Quick source of carbs for athletes.
People Also Ask About Raisins and Carbs
1. Are raisins ok on a low-carb diet?
Raisins are not ideal for strict low-carb or keto diets due to their high sugar content. However, if you’re on a moderate low-carb plan, small portions (like 10-20 raisins) can be enjoyed occasionally.
2. Are raisins high in carbohydrates?
Yes! Raisins are very high in carbs, with about 79g per 100g serving. Even a small handful can add up quickly.
3. Can I eat 100g of raisins daily?
100g of raisins contains 79g of carbs, which is excessive for most diets. Unless you’re very active, this much sugar could lead to blood sugar spikes.
4. How many carbs are in 20 raisins?
Approximately 11g total carbs (10.5g net carbs).
5. Can I eat 50 raisins a day?
50 raisins (~35g) contain about 27.5g net carbs, which is too high for keto but may fit into a moderate low-carb diet if balanced properly.
Tips for Enjoying Raisins on a Low-Carb Diet
If you want to include raisins without overdoing carbs:
✅ Stick to small portions (10-20 raisins max).
✅ Pair with protein/fat (e.g., nuts, cheese) to slow sugar absorption.
✅ Use as a garnish (e.g., sprinkle on salads or yogurt) rather than eating them alone.
Final Verdict: Should You Eat Raisins on a Low-Carb Diet?
While raisins are nutritious, their high carb counts make them a poor choice for keto or strict low-carb diets. If you’re following a moderate-carb plan, small portions can be enjoyed mindfully.
For a lower-carb alternative, opt for berries or nuts instead.
Conclusion
Understanding carb counts for raisins helps you make informed dietary choices. While they’re packed with nutrients, their sugar content means they should be eaten in moderation—especially if you’re carb-conscious.
Do you include raisins in your diet? Let us know in the comments!