Raisins glycemic index
Raisins has a glycemic index of 55, which is low. A 60 g serving (a small handful) has a glycemic load of 25 (high).
Also known as: sultanas
- Serving60 g
- Available carbs45 g
- Fiber2.7 g
- Sugars39 g
- Protein2 g
- Calories179 kcal
Serving: a small handful.
What to know
Raisins are borderline low GI, but drying concentrates the sugar, so a small box has a high glycemic load. Use them as a topping rather than a snack by the handful.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 37 g | 21 | High |
| 100 g | 75 g | 41 | High |
| 60 g · a small handful | 45 g | 25 | High |
| 120 g · double serving | 90 g | 49 | High |
What the studies found
The value of 55 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 16 studies. Results are fairly consistent (49 to 66).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 49 · USA 2013
- 49 · USA 2008
- 49 · Iran 2009
- 50 · USA 2008
- 51 · Canada 2018
- 51 · Greece 2013
- 55 · Canada 2018
- 56 · China 2018
- 56 · UK 2005
- 56 · Australia 1994
- 58 · UK 2005
- 61 · USA 2009
- 62 · USA 2008
- 64 · Canada 1981
- 66 · Greece 2013
- 66 · Israel 1988
Raisins compared with other fruits
Similar low-GI foods
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Frequently asked questions
Is raisins low glycemic?
Yes. With a GI of 55, raisins is in the low range (55 or less).
What is the glycemic load of raisins?
A 60 g serving (a small handful) has a glycemic load of 25, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat raisins?
With a GI of 55 and a high glycemic load per serving, raisins is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in raisins?
A 60 g serving has about 48 g of total carbohydrate, including 2.7 g of fiber, leaving 44.9 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 79.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (60 g) | |
|---|---|---|
| Calories | 299 kcal | 179 kcal |
| Carbohydrates | 79 g | 48 g |
| Available carbs | 75 g | 45 g |
| Fiber | 4.5 g | 2.7 g |
| Sugars | 65 g | 39 g |
| Protein | 3.3 g | 2 g |
| Fat | 0.3 g | 0.2 g |
Source: USDA FoodData Central, Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) (SR Legacy, FDC 168165). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.