Food Nutrient Profile - Dark Raisins

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Nutrients in 100 grams of Dark Raisins

Dark Seedless Raisins (Vitis vinifera).

Macros Ratio

Protein Fat Carbs
4%
1%
95%
100 g ▼

Macro Nutrients

Dark Raisins
Energy299 kcal
10.3%
Dark Seedless Raisins provide 299kcal of Energy per 100 grams, meeting 10.3% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.25 g
0.26%
Dark Seedless Raisins provide 0.25g of Fat per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.094 g
0.29%
Dark Seedless Raisins provide 0.094g of Saturated Fat per 100 grams, meeting 0.29% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.014 g
0.88%
Dark Seedless Raisins provide 0.014g of Omega 3 per 100 grams, meeting 0.88% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.039 g
0.23%
Dark Seedless Raisins provide 0.039g of Omega 6 per 100 grams, meeting 0.23% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Dark Seedless Raisins provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate79.3 g
61%
Dark Seedless Raisins provide 79.3g of Carbohydrate per 100 grams, meeting 61% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars65 g
90%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dark Seedless Raisins provide 65g of Sugars per 100 grams, meeting 90% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose34.7 g
48%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Dark Seedless Raisins provide 34.7g of Fructose per 100 grams, meeting 48% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose30.5 g
%
Dark Seedless Raisins provide 30.5g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0 g
%
Dark Seedless Raisins provide 0g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber4.5 g
12%
Dark Seedless Raisins provide 4.5g of Fiber per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.3 g
5.9%
Dark Seedless Raisins provide 3.3g of Protein per 100 grams, meeting 5.9% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Dark Raisins
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dark Seedless Raisins provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.11 mg
8.83%
Thiamine
Dark Seedless Raisins provide 0.11mg of Vitamin B1 per 100 grams, meeting 8.83% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.13 mg
9.6%
Riboflavin
Dark Seedless Raisins provide 0.13mg of Vitamin B2 per 100 grams, meeting 9.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.77 mg
4.8%
Niacin, nicotinic acid, niacinamide
Dark Seedless Raisins provide 0.77mg of Vitamin B3 per 100 grams, meeting 4.8% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.17 mg
13.4%
Pyridoxine
Dark Seedless Raisins provide 0.17mg of Vitamin B6 per 100 grams, meeting 13.4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B95 μg
1.25%
Folates and Folic Acid
Dark Seedless Raisins provide 5μg of Vitamin B9 per 100 grams, meeting 1.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dark Seedless Raisins provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C2.3 mg
2.56%
Ascorbic acid
Dark Seedless Raisins provide 2.3mg of Vitamin C per 100 grams, meeting 2.56% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dark Seedless Raisins provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.12 mg
0.8%
Tocopherols and Tocotrienols
Dark Seedless Raisins provide 0.12mg of Vitamin E per 100 grams, meeting 0.8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K3.5 μg
2.9%
Phytomenadione or phylloquinone
Dark Seedless Raisins provide 3.5μg of Vitamin K per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Dark Raisins
Calcium62 mg
6.2%
Dark Seedless Raisins provide 62mg of Calcium per 100 grams, meeting 6.2% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.27 mg
30.2%
Dark Seedless Raisins provide 0.27mg of Copper per 100 grams, meeting 30.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride234 μg
5.85%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Dark Seedless Raisins provide 234μg of Fluoride per 100 grams, meeting 5.85% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron1.8 mg
22.4%
Dark Seedless Raisins provide 1.8mg of Iron per 100 grams, meeting 22.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium36 mg
8.57%
Dark Seedless Raisins provide 36mg of Magnesium per 100 grams, meeting 8.57% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.28 mg
12.2%
Dark Seedless Raisins provide 0.28mg of Manganese per 100 grams, meeting 12.2% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus98 mg
14%
Dark Seedless Raisins provide 98mg of Phosphorus per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium744 mg
22%
Dark Seedless Raisins provide 744mg of Potassium per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.6 μg
1.1%
Dark Seedless Raisins provide 0.6μg of Selenium per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium26 mg
1.73%
Dark Seedless Raisins provide 26mg of Sodium per 100 grams, meeting 1.73% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.36 mg
3.27%
Dark Seedless Raisins provide 0.36mg of Zinc per 100 grams, meeting 3.27% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water15.5 g
0.42%
Dark Seedless Raisins provide 15.5g of Water per 100 grams, meeting 0.42% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Dark Raisins Nutrition Facts | 100g

Discover the nutritional data of dark seedless raisins, including macro and micronutrients, in 100 grams. Learn about the health benefits and composition of this popular dried fruit.

Dark seedless raisins are a powerhouse of essential vitamins. In just 100 grams, you get a significant boost of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyridoxine). These vitamins play crucial roles in energy metabolism, brain function, and red blood cell production.

Additionally, dark raisins provide moderate amounts of Vitamin B3 (Niacin), Vitamin C, and Vitamin K. While Vitamin B3 supports skin health and digestion, Vitamin C is vital for immune function and collagen synthesis. Vitamin K is essential for blood clotting and bone health.

Though present in trace amounts, Vitamin B9 (Folate) and Vitamin E are also found in dark raisins. Folate is important for DNA synthesis and repair, while Vitamin E acts as a powerful antioxidant. However, it's worth noting that dark raisins do not contain Vitamin A, Vitamin B12, or Vitamin D.

When it comes to minerals, dark seedless raisins are an excellent source of Copper, Iron, and Potassium. Copper aids in iron absorption and the formation of red blood cells, while Iron is crucial for oxygen transport in the blood. Potassium helps regulate fluid balance, muscle contractions, and nerve signals.

These raisins also offer a good amount of Magnesium, Manganese, and Phosphorus. Magnesium supports muscle and nerve function, Manganese is involved in bone formation and metabolism, and Phosphorus is essential for healthy bones and teeth.

In addition, dark raisins contain some Calcium, Fluoride, and Zinc. Calcium is vital for bone health, Fluoride helps prevent dental cavities, and Zinc supports immune function and wound healing. Trace amounts of Selenium and Sodium are also present, contributing to antioxidant defense and electrolyte balance, respectively.

Dark seedless raisins are packed with macronutrients, making them a great energy-boosting snack. They contain outstanding amounts of Sugars, which provide quick energy. They are also an excellent source of Carbohydrates and Fructose, essential for sustained energy release.

Moreover, dark raisins offer a good amount of Fiber, which aids in digestion and promotes a feeling of fullness. They also contain some Protein, which is necessary for tissue repair and muscle growth.

While dark raisins have trace amounts of Omega-3 fatty acids, they do not contain Fat, Saturated Fat, or Omega-6 fatty acids. This makes them a low-fat, nutrient-dense option for those looking to maintain a healthy diet.

In summary, dark seedless raisins are a nutrient-rich, whole plant food that can contribute significantly to your daily vitamin and mineral intake. Whether you're looking for a quick energy boost or a way to enhance your nutrient profile, dark raisins are a delicious and healthful choice.

Frequently Asked Questions about Dark Raisins

What are the health benefits of Dark Raisins?

Dark raisins are a good source of fiber, antioxidants, and various vitamins and minerals such as iron and potassium. They can help improve digestion, support heart health, and provide a quick source of energy. Additionally, dark raisins may help regulate blood sugar levels and contribute to overall health and well-being when consumed as part of a balanced diet.

Are there any potential risks or side effects of consuming Dark Raisins?

Dark raisins are a nutritious and healthy snack that can be included in a balanced vegan diet. However, it is important to consume them in moderation as they are high in natural sugars and calories. Some potential risks or side effects of consuming dark raisins in excess may include weight gain, tooth decay, and digestive issues such as bloating or diarrhea. It is always best to enjoy dark raisins as part of a varied diet to reap their health benefits without overdoing it.

Can I lose weight by eating more Dark Raisins?

Dark raisins can be a healthy addition to your diet due to their fiber content, which can help you feel full and satisfied. However, weight loss ultimately comes down to consuming fewer calories than you burn. While dark raisins can be part of a balanced diet, it's important to focus on overall calorie intake and incorporate a variety of nutrient-dense foods to support weight loss.

Can I gain more muscles by eating more Dark Raisins if I train consistently?

Dark raisins can be a good source of carbohydrates for energy during workouts, but they are not a significant source of protein needed for muscle growth. To gain more muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in addition to a well-rounded diet that includes a variety of fruits, vegetables, and healthy fats. Consistent training, proper nutrition, and sufficient rest are key factors in building muscle mass.

Can I eat Dark Raisins if I have diabetes?

Yes, dark raisins can be included in a diabetic diet in moderation. They are a source of natural sugars, so portion control is important to manage blood sugar levels. Raisins also provide fiber, vitamins, and minerals which can be beneficial for overall health. It's always best to consult with a healthcare provider or a dietitian for personalized advice based on your individual health needs.

Can I consume Dark Raisins if I am on a Keto diet?

Yes, you can consume dark raisins in moderation on a keto diet. However, keep in mind that raisins are relatively high in natural sugars, so it's important to watch your portion sizes to stay within your daily carb limit.

Can I eat Dark Raisins if I am on a low fat diet?

Yes, you can eat dark raisins on a low-fat diet. Raisins are naturally low in fat and can be a good source of fiber, vitamins, and minerals. However, they are calorie-dense, so it's important to consume them in moderation as part of a balanced diet.

What is the environmental impact of producing Dark Raisins?

The environmental impact of producing dark raisins is relatively low compared to other crops. Raisins require minimal water and land resources to grow, making them a more sustainable option. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of any food product.




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