Raisins
Medium GI
GL 73.5 per cup (145 g) · GL 50.7 per 100 g
- Source of natural antioxidants
- Very high sugar content
Raisins has a glycemic index of 64 (Moderate). One cup (145 g) adds a glycemic load of 73.5.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #168166 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 22 per 100 g They offer a higher concentration of antioxidants and protein with a lower glycemic load when consumed in moderation.
Dried goji berries - GL 2.1 per 100 g They provide satisfying texture and healthy fats without the rapid blood sugar increase caused by dried fruit.
Raw, unsalted walnuts
Forms of Raisins
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Raisins is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, (not packed) | 145 g | 73.5 |
| 1 cup, packed | 165 g | 83.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 299 kcal |
| Carbohydrates | 79.2 g |
| Sugars (Total) | 59.2 g |
| Natural | 59.2 g |
| Added | 0 g |
| Fiber | 3.7 g |
| Soluble | 1.1 g |
| Insoluble | 2.6 g |
| Protein | 3.1 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.4 g |
| Sodium | 11 mg |
Processing Level
Why this score?
- Source of natural antioxidants
- Contains some dietary fiber
- Very high sugar content
- High glycemic load
- Rapid blood glucose spike
Allergens
No EU-14 allergen listed
Recipes with Raisins
-
Roasted Cauliflower & Wild Rice Salad with Lentils 60 min · 11 ingredients · medium -
Whole Grain Cinnamon Rolls with Apple Glaze (Lower Glycemic) 230 min · 15 ingredients · advanced -
Low-GI Caponata (Sicilian Sweet-and-Sour Aubergine) 40 min · 13 ingredients · advanced -
Spiced Moroccan Chicken Thighs with Citrus Carrot Salad 60 min · 12 ingredients · medium -
Low-Glycemic Muesli Energy Bars 40 min · 12 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Raisins?
Raisins has a glycemic index of 64 (Moderate). One cup (145 g) has a glycemic load of 73.5; per 100 g the glycemic load is 50.7.
Is Raisins good for people with insulin resistance?
Raisins has a medium glycemic index (64). It fits in moderation, ideally with protein or fat; a lower-load alternative is Dried goji berries.
Which form of Raisins has the lowest glycemic load?
Among the forms of Raisins in this database, Chocolate with raisins has the lowest glycemic load (39 per 100 g).
Check Raisins in the Logi app, with your portion.
