Grapes vs Raisins
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Grapes (Red) vs Raisins (Dark): nutrition per 100 g
| Per 100 g | Grapes (Red) | Raisins (Dark) |
|---|---|---|
| Calories | 86 kcal | 299 kcal |
| Protein | 0.9 g | 3.3 g |
| Carbohydrate | 20.2 g | 79.3 g |
| Fat | 0.2 g | 0.3 g |
| Fibre | 0.9 g | 3.7 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Grapes (Red) | Raisins (Dark) |
|---|---|---|
| Calcium, Ca | 10.17 mg | 51.49 mg |
| Copper, Cu | 0.08 mg | 0.33 mg |
| Iron, Fe | 0.16 mg | 1.84 mg |
| Magnesium, Mg | 8.56 mg | 35.54 mg |
| Manganese, Mn | 0.1 mg | 0.27 mg |
| Phosphorus, P | 24.86 mg | 115.8 mg |
| Potassium, K | 229.4 mg | 936 mg |
| Sodium, Na | 7 mg | 13.17 mg |
| Vitamin C, total ascorbic acid | 3.31 mg | 0 mg |
| Zinc, Zn | 0.04 mg | 0.18 mg |
Grapes (Red) is the leaner, lower-calorie choice. Raisins (Dark) is higher in protein, fibre and carbohydrate. That makes Grapes (Red) more relevant when you want a lighter, lower-calorie option, and Raisins (Dark) when you want protein for fullness or recovery.
Full nutrition facts: Grapes (Red) · Raisins (Dark)
Bottom line
Per 100 g, red grapes provide 86 kcal, 0.9 g protein, 20.2 g carbohydrate and 0.2 g fat; dark raisins provide 299 kcal, 3.3 g protein, 79.3 g carbohydrate, 0.3 g fat and 3.7 g fiber.
Nothing is added to raisins — the water is simply removed, so every nutrient is concentrated about 3.5-fold: calories and sugar, but also fiber, potassium and iron. A small box of raisins (43 g) has roughly the sugar of a cup and a half of grapes, in a fraction of the volume, which is why raisins are easy to overeat and grapes are not.
That concentration cuts both ways. Raisins are a compact, fast carbohydrate source for long hikes, cycling or a pre-workout top-up; grapes are the better choice when you want volume and hydration for few calories. Neither contains added sugar unless the label says so.
In short: for weight management and snacking, grapes; for portable energy and iron, raisins — in measured portions.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.