Raisins
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A small handful has about 20 grams of carbohydrate, nearly all of it sugar.
Ten raisins or so is low FODMAP, a big handful is not.
Safe in small amounts; may bother some people or raise blood sugar.
Rules by country
Raisins are a food, not an additive, so they carry no E-number. Dried fruit has to declare sulphur dioxide above 10 milligrams per kilogram, both in the EU and on a US label, so a pack that names it is telling you the fruit was preserved rather than simply dried.
What is it?
Raisins are about 296 calories per 100 grams, with roughly 79 grams of carbohydrate and 59 grams of sugar, plus a little of the potassium and iron the grape started with. The glycemic index is around 65, higher than fresh fruit because the water is gone and the sugar arrives in a small, dense handful. A 40 gram box of small raisins carries about 32 grams of carbohydrate and 24 grams of sugar.
Where it comes from: Raisins are grapes dried until almost all of the water is gone. Most are first dipped in a mild alkaline solution that keeps the skin soft, and many are treated with sulphur dioxide to hold the colour and slow the browning.
Why it’s in food
- Sweetening bread, buns and tea bread
- Adding chewy sweetness to cereal
- Filling a trail mix or a bar
- Sweetening a cheese board
- Adding fruit to a stuffing mix
Often found in
Also listed as: Raisins, Sultanas, Dried grapes, Thompson raisins, Raisins secs
Health & gut impact
A 100 grams of raisins carries about 59 grams of sugar, more than twice the weight of the fresh grapes it started as once the water has gone. WHO advice is to keep free sugars under 10 percent of daily energy intake, and dried fruit is an easy way to pass that without noticing.
WHO, sugars intake guideline for adults and children
Drying does not take the potassium or the non-heme iron out of the grape, so raisins are usually counted as a source of both. The amounts per 100 grams are small next to the daily reference values, so it takes a decent handful to matter.
EFSA, dietary reference values for iron
The sulphite that keeps raisins dark has to be declared, and it is one of the additives that a number of people with asthma report as a trigger. If you react to sulphites, check the ingredients list before buying the bag.
NHS, food triggers for asthma
What can I use instead?
Ratio: Use three times the weight, they carry far less sugar
Best for: Salads and snacking, where the water in the fruit fills you up
Ratio: Use half as many, they are much sweeter
Best for: Baking, where you want the same sticky sweetness
Ratio: Use two thirds of the weight, it is thinner than a raisin
Best for: Porridge and pancakes, where the sweetness should spread
Related
More fruits & vegetables:
Common questions
Are raisins healthier than fresh grapes?
For potassium and iron, about the same per 100 grams. For sugar per bite, no: drying removes the water, so a small handful of raisins carries as much sugar as a much larger serving of grapes.
What is the difference between raisins and sultanas?
Sultanas are the golden ones, made from seedless grapes and kept pale with sulphur dioxide. Raisins are darker and rounder, and in British usage the word raisin means a seeded dried grape.
Do raisins need to be refrigerated?
Opened, they keep a few months in a sealed jar, but the sugars make them quick to mould in a warm kitchen. Fridge them if your house is warm, and keep them away from strong smells.
How many raisins can I eat on a low-FODMAP diet?
Around ten is a normal low-FODMAP portion, and that is roughly 4 grams of dried fruit with about 2 grams of sugar in it. A full handful of small ones, near 50 grams, is closer to 30 grams of sugar, which is a different meal.
Is Raisins safe?
Use in moderation (74/100). Raisins are a food, not an additive, so they carry no E-number. Dried fruit has to declare sulphur dioxide above 10 milligrams per kilogram, both in the EU and on a US label, so a pack that names it is telling you the fruit was preserved rather than simply dried.
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Scientific sources & regulatory citations
- WHO, sugars intake guideline for adults and children
- EFSA, dietary reference values for iron
- NHS, food triggers for asthma