Raisins are a great snack that can also be used as an addition to a bunch of recipes. If you’re here, you are probably wondering about their health benefits and how they fit into a fiber-rich diet.
In this post, we will discuss that, and compare them with other similar foods and their quantity of fiber. Naturally, we will also mention the calorie cost to give you all the necessary info.
Read on to learn all about raisins as a source of fiber!
Quick Answer: Raisins have 6.5 grams of fiber and 433.5 calories per cup. This makes them a decent source of fiber, and one that should definitely be a part of your diet. However, that calorie count is still a bit high, so you don’t want to make them your main source.
Combine raisins with other foods to create the best fiber-rich diet.
To get the necessary daily 30 grams of fiber, you would need to eat 4.5 cups of raisins. This means that you would be eating 2,000 calories! Of course, you shouldn’t be doing this, and raisins should be just one of the foods you use as a source of fiber. Combine them with other ingredients!
Moving on, let’s look at how raisins compare to other similar foods when it comes to fiber.
Comparing Fiber In Raisins To Similar Foods
In this part, we will be comparing the fiber in raisins to other foods. As a reminder, raisins have 6.5 grams of fiber and 433.5 calories per 1 cup. This means that they have 1.5 grams of fiber per 100 calories.
- Almonds have 16.2 grams of fiber, per one cup. However, that cup also comes with 750 calories. This means you get a bit more fiber than with raisins. (2.16 grams of fiber per 100 calories)
- Strawberries have 2.9 grams of fiber and 47 calories per cup. This means that they are a better choice for fiber-rich diets than raisins. (6.17 grams of fiber per 100 calories)
- A cup of peanuts has 12.4 grams of fiber and 827.9 calories. (1.5 grams of fiber per 100 calories). While a cup itself is a good source of fiber, you would be eating way too many calories.
- Raspberries have 8 grams of fiber per cup, with only 65 calories. This means you will be getting a lot of fiber and not many calories. If you’re looking for fruits to snack on, this might be one of the best picks. (12.3 grams of fiber per 100 calories)
- A cup of beans has 18.1 grams of fiber and 240.8 calories. This also makes them a better alternative to raisins, although not as a snack. (7.5 grams of fiber per 100 calories)
- One cup of grapes contains 1.4g of fiber and has 104.2 calories. This is similar to raisins. (1.4 grams of fiber per 100 calories)
How Much Fiber Raisins Contain By Quantity
- 1 cup of raisins has 6.5 grams of fiber and 433.5 calories.
- Raisins have 1.3 grams of fiber and 84.8 calories per oz.
- Raisins have 4.5 grams of fiber and 299 calories per 100 grams.
Wrap Up
While raisins are a decent source of fiber, with 6.5 grams per cup, their fiber to calorie ratio is not the best. You would be getting 1.5 grams of fiber per 100 calories, which is worse than a lot of similar snacks. However, this doesn’t mean they shouldn’t be a part of your diet. Definitely include them but combine them with other foods.
Hey, I’m Joey. I’ve been cooking since I was a little kid and love everything about it. You can find my writing about food, kitchen appliances (such as blenders) and much more. Thanks for stopping by!
