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Nutritional Info: Raisins, seedless

The USDA reference number for this food is: 09298
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Raisins, seedless

Nutrition Facts

Serving Size: 454g or 16oz
 

Amount Per Serving

 

Calories

1357
Calories from Fat 17
 

% Daily Value*

 

Total Fat

2g
3%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

50mg
2%
 

Total Carbohydrate

359g
120%
 
Dietary Fiber 17g67%
 
Sugars 269g
 

Protein

14g
 
Vitamin A0% · Vitamin C1%
 
Calcium23% · Iron47%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Yellow Raisins
Yellow Raisins

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Calories

Calories

Serving Size: 454g or 16oz
kcal*kjoules*RDI%
 
Total Calories1357 kcal5680 kJ68%
 
from Carbs1294.1 kcal5414.59 kJ
 
from Fat17.5 kcal73.14 kJ
 
from Protein46.8 kcal195.94 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 454 grams of Raisins, seedless


Vitamin Content

Vitamin Content

Serving Size: 454g or 16oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.78996 mg 39%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 10.442 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.5448 mg 3%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 15.89 mcg 20%
 
Thiamin 0.48124 mg 32%
 
Riboflavin 0.5675 mg 33%
 
Niacin 3.47764 mg 17%
 
Pantothenic Acid 0.4313 mg 4%
 
Folate 22.7 mcg 6%
 
Folate, Food 22.7 mcg 6%
 
Folate, DFE 22.7 mcg DFE 6%
 
Choline 50.394 mg ~
 
Betaine 1.362 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 454g (16.01 oz) of Raisins, seedless contains. Vitamin RDI for 454 grams of Raisins, seedless


Mineral Content

Mineral Content

Serving Size: 454g or 16oz
AmountRDI%
 
Calcium 227 mg 23%
 
Iron 8.5352 mg 47%
 
Magnesium 145.28 mg 36%
 
Phosphorus 458.54 mg 46%
 
Potassium 3400.46 mg 72%
 
Sodium 49.94 mg 2%
 
Zinc 0.9988 mg 7%
 
Copper 1.44372 mg 72%
 
Manganese 1.35746 mg 68%
 
Selenium 2.724 mcg 4%
 
Fluoride 1061.906 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 454g (16.01 oz) of Raisins, seedless contains. Mineral RDI for 454 grams of Raisins, seedless


Protein and Amino Acids

Protein & Aminos

Serving Size: 454g or 16oz
AmountRDI%*
 
Protein13.9378g28%
 

Essential Aminos

 
Histidine0.32688 g47%
 
Isoleucine0.25878 g18%
 
Leucine0.43584 g16%
 
Lysine0.38136 g18%
 
Methionine0.09534 g
 
Phenylalanine0.2951 g
 
Threonine0.34958 g33%
 
Tryptophan0.227 g81%
 
Valine0.37682 g21%
 

Non-essential Aminos

 
Arginine1.87502 g
 
Alanine0.4767 g
 
Aspartate0.4994 g
 
Cystine0.08626 g
 
Glutamate0.74456 g
 
Glycine0.3632 g
 
Hydroxyproline
 
Proline1.15316 g
 
Serine0.3178 g
 
Tyrosine0.05448 g
 
Methionine + Cystine† 0.1816 g 17
 
Phenylalanine + Tyrosine† 0.34958 g 33
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Raisins, seedless is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 454g (16.01 oz) of Raisins, seedless. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 454g (16.01 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 454 grams of Raisins, seedless


Carbohydrate Content

Carbohydrates

Serving Size: 454g or 16oz
AmountRDI%
 
Total Carbohydrates359.4772g120%
 
Dietary Fiber16.798g67%
 
Starch12.258g
 
Sugars268.7226g
 
Sucrose2.043g
 
Glucose125.985g
 
Fructose134.7472g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
454g (16.01 oz) grams of Raisins, seedless contains 359.4772 grams of carbohydrates which is 120% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 454 grams of Raisins, seedless contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 454g or 16oz
AmountRDI%
 
Total Fat2.0884g3%
 
Total Omega-3 Fatty Acids0.03632g
 
Total Omega-6 Fatty Acids0.12712g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.26332g1%
 
Arachidic Acid   [Eicosanoic Acid]0.00454g
 
Behenic Acid   [Docosanoic Acid]0.00908g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0.00454g
 
Palmitic Acid   [Hexadecanoic Acid]0.19976g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.0454g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.23154g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.05448g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.17706g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.16798g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.00454g
 
Linoleic Acid   [Octadecadienoic Acid]0.12712g
 
Linolenic Acid   [Octadecatrienoic Acid]0.03632g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Raisins, seedless in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 454 grams of Raisins, seedless
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 454g or 16oz
Amount
 
Alcohol0g
 
Water70.0522g
 
Ash8.399g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Raisins, seedless:

Raisins, seedless is an excellent source of Vitamin B6, Vitamin K, Thiamin, Riboflavin, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, Manganese, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Raisins, seedless is a good source of Niacin. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 96
Low Fat Diet (e.g. Jenny Craig) 95
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 79
Low Sodium Diet 75
Low Glycemic Index Diet (e.g. South Beach Diet) 23
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 1357 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 1357 calories contained in 454g (16.01 oz)g of Raisins, seedless. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 1357 calories
Stretching7 hours 32 mins(180 cal/hr)
Walking (3.5 mph)4 hours 51 mins(280 cal/hr)
Bicycling (<10 mph)4 hours 41 mins(290 cal/hr)
Dancing4 hours 7 mins(330 cal/hr)
Light gardening/yard work4 hours 7 mins(330 cal/hr)
Golf (walking and carrying clubs)4 hours 7 mins(330 cal/hr)
Hiking3 hours 40 mins(370 cal/hr)
Amount of Vigorous exercise to burn 1357 calories
Weight lifting (vigorous effort)3 hours 5 mins(440 cal/hr)
Heavy yard work (chopping wood)3 hours 5 mins(440 cal/hr)
Basketball (vigorous)3 hours 5 mins(440 cal/hr)
Walking (4.5 mph)2 hours 57 mins(460 cal/hr)
Aerobics2 hours 50 mins(480 cal/hr)
Swimming (slow freestyle laps)2 hours 40 mins(510 cal/hr)
Running/jogging (5 mph)2 hours 18 mins(590 cal/hr)
Bicycling (>10 mph)2 hours 18 mins(590 cal/hr)
Exercise profile for 454g (16.01 oz) of Raisins, seedless

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Raisins, seedless" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 18 Sep 2019 https://skipthepie.org/fruits-and-fruit-juices/raisins-seedless/

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Plantains, yellow, fried, Latino restaurant Plums, canned, heavy syrup, drained Plums, canned, purple, extra heavy syrup pack, solids and liquids
Plums, canned, purple, heavy syrup pack, solids and liquids Plums, canned, purple, juice pack, solids and liquids Plums, canned, purple, light syrup pack, solids and liquids
Plums, canned, purple, water pack, solids and liquids Plums, dried (prunes), stewed, with added sugar Plums, dried (prunes), stewed, without added sugar
Plums, dried (prunes), uncooked Plums, raw Pomegranate juice, bottled
Pomegranates, raw Prickly pears, raw Prune juice, canned
Prune puree Prunes, canned, heavy syrup pack, solids and liquids Prunes, dehydrated (low-moisture), stewed
Prunes, dehydrated (low-moisture), uncooked Pummelo, raw Quinces, raw
Raisins, golden seedless Raisins, seeded Rambutan, canned, syrup pack
Raspberries, canned, red, heavy syrup pack, solids and liquids Raspberries, frozen, red, sweetened Raspberries, raw
Raw Abiyuch Raw Acerola Juice Raw Apple with skin
Raw Apple without skin Raw Apple without skin (boiled) Raw Apple without skin (microwaved)
Raw Apricots Raw West Indian Cherry (Acerola) Rhubarb, frozen, cooked, with sugar
Rhubarb, frozen, uncooked Rhubarb, raw Rose-apples, raw
Roselle, raw Rowal, raw Sapodilla, raw
Sapote, mamey, raw Soursop, raw Strawberries, canned, heavy syrup pack, solids and liquids
Strawberries, frozen, sweetened, sliced Strawberries, frozen, sweetened, whole Strawberries, frozen, unsweetened
Strawberries, raw Sugar-apples, (sweetsop), raw Tamarind nectar, canned
Tamarinds, raw Tangerine juice, canned, sweetened Tangerine juice, frozen concentrate, sweetened, diluted with 3 volume water
Tangerine juice, frozen concentrate, sweetened, undiluted Tangerine juice, raw Tangerines, (mandarin oranges), canned, juice pack
Tangerines, (mandarin oranges), canned, juice pack, drained Tangerines, (mandarin oranges), canned, light syrup pack Tangerines, (mandarin oranges), raw
USDA Commodity peaches, canned, light syrup, drained USDA Commodity pears, canned, juice pack, drained USDA Commodity pears, canned, light syrup, drained
USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, solids and liquids Watermelon, raw




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