Raisins Overview
Quick Carb Snapshot
- Carbs (per 100 g): ~79 g
- Carbs (standard portion): ~22 g per small box (28 g)
- Glycemic Index: High
- Best Substitutes: Fresh berries, sugar-free dried fruit
- Diabetic-Friendly? No
- Keto-Friendly? No
Key Traits
- Texture: Chewy, sticky
- Flavor: Very sweet
- Carb Impact: Extremely high
- GI / GL Notes: Concentrated sugar spikes glucose
- Common Uses: Baking, snacks, cereals
Best For
- Carb-inclusive baking
- Occasional small portions
- Trail mixes (traditional)
Avoid For
- Keto and low-carb diets
- Diabetic-friendly snacks
- Mindless snacking
How Raisins Compares to Higher-Carb Ingredients
Texture & Structure
- Sticky sweetness binds baked goods
- Small volume, large carb load
- Easy to overconsume
Flavor & Nutrition
- Some fiber, but sugar dominates
- No added fat or protein
- Very high glycemic load
How to Substitute Raisins
Low-Carb Swaps by Use
- Baking: Sugar-free dried fruit
- Sweet bites: Berries
- Texture: Nuts or seeds
Tips for Successful Swaps
- Use fewer sweeteners overall
- Add cinnamon for sweetness perception
- Focus on texture rather than sugar
Storage & Shelf Life
Pantry
Store sealed in a cool, dry place.
Cooked
Dishes containing raisins keep 3–5 days refrigerated.
Signs It Has Gone Bad
- Hard or overly sticky texture
- Fermented smell
- Mold
Carb / Keto & Dietary Notes
- Carb Impact: Extremely high
- Keto Use: Not allowed
- Diabetic Notes: Avoid completely
This information is for educational purposes only and not medical advice.
Allergy & Dietary Flags
- Gluten-Free: Yes
- Nuts: No
- Nightshade: No
- Vegan / Vegetarian: Yes
Carb & Dietary Tags
- Low-Carb: No
- High-Carb: Yes
- Keto-Friendly: No
- Diabetic-Friendly: No
- Low GI: No
Related Ingredients
Often compared to dates and dried cranberries, raisins are best replaced with berries or sugar-free dried fruit.
Quick Carb Snapshot
Low-Carb Swaps
Primary:
Strawberries
Secondary:
Raspberries
Swap Notes
Use small portions of berries instead of raisins.