Are Raisins Keto-Friendly? (& Better Substitutes)

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Most people have to make some dietary changes to get and stay in ketosis. Find out whether raisins are keto-friendly and what other options there are.

The details will vary between types of raisins but in one example, 100 grams contains around 71.7 grams of net carbs (total carbs minus fiber).

Even just 10 raisins contain about 14.3 grams of net carbs.

This is a relatively high amount of carbs. Only eating a few raisins can kick you out of ketosis which means they are keto-friendly at all.

Unfortunately, this applies to most, if not all types, of dried fruits.

If you want to eat something with a sweeter taste on a ketogenic diet, you will have to go for low-carb fruit alternatives instead.

Carbs in raisins

Not all types of grapes and in turn, not all raisins are the exact same. However, you can often expect similar amounts of carbs as in the example raisins below.

100 grams of raisins contain the following amounts of carbs (1):

  • Total carbs: 78.5 grams
  • Of which fiber: 6.8 grams
  • Net carbs: 71.7 grams

As you can conclude from the keto guidelines above, the 71.7 grams of net carbs in 100 grams of raisins is likely enough to kick you out of ketosis.

Especially if you consider that you will eat different things throughout the day too.

One raisin is about 2 grams, so 10 raisins contain the following amounts of carbs:

  • Total carbs: 15.7 grams
  • Of which fiber: 1.4 grams
  • Net carbs: 14.3 grams

If you are not that familiar with the ketogenic diet yet, even the number of net carbs in 10 raisins, 14.3 grams, is typically challenging to fit into keto in combination with other foods.

Other nutrition information raisins

It can be easy to only focus on carbohydrates in food when following a ketogenic diet.

However, other nutrients like fats, proteins, vitamins, and minerals still matter for staying in ketosis and being healthy.

100 grams of raisins contain the following nutrients (1):

  • Calories: 296
  • Protein: 2.5 grams
  • Carbs: 78.5 grams
  • Part of the carbs that is fiber: 6.8 grams
  • Fat: 0.5 grams
  • Potassium: 24% of the DV (Daily Value)
  • Copper: 15% of the DV
  • Iron: 14% of the DV
  • Manganese: 13% of the DV
  • Riboflavin: 11% of the DV

And some other vitamins and minerals in smaller amounts.

Raisins do contain a few valuable nutrients in nice amounts. However, they are not unique in this either.

From a nutrition standpoint, you should be able to find foods that offer similar amounts of nutrients as raisins but with fewer carbs.

Carbs in regular grapes

Because raisins are dried grapes you may also wonder how these two types of food compare. You may be able to get a similar taste in a more keto-friendly package.

In the small table below you can find how raisins and regular grapes compare in terms of carb contents (1, 2).

Values Per 100gRaisinsRaw Grapes
Total Carbohydrates78.5 g18.1 g
Of Which Fiber6.8 g0.9 g
Net Carbs71.7 g17.2 g
Chart of carbs in raisins vs raw grapes

As you can see, if you absolutely want to consume some form eat grapes on the ketogenic diet, you preferably want to eat them raw, not dried.

That being said, grapes are not that keto-friendly either.

Why you likely can’t even eat a few raisins on keto

To better understand why raisins will almost never be keto-friendly a quick refresher on the ketogenic diet fundamentals can be helpful.

This diet comes down to getting to and staying in a state of ketosis where your body mainly starts using fat as fuel (3).

Exactly how much you need to lower your carbohydrate intake to get into ketosis depends on a variety of factors.

For example, if you exercise a lot and have a lot of muscle mass, you tend to be able to eat more carbs.

That being said, there are some general guidelines to get you somewhat of an idea of what it takes to follow a ketogenic diet and whether or not raisins fit within it.

Most people want to get around 55%-60% of their macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.

In grams, this will typically be around 20g – 50g of carbs a day.

Something important to note is that these amounts of carbohydrates don’t include the fiber in raisins or other foods. This is a unique category of carbohydrates that your body deals with in different ways.

Keto substitutes for raisins

You may consider eating raisins on keto because you are craving something with a sweeter taste.

While dried fruits are typically not low-carb friendly, there are still a few fruits that could satisfy your cravings without kicking you out of ketosis.

Some of the following alternatives may be better on the keto diet. The amounts below are the net carb values per 100 grams (4, 5, 6, 7, 8, 9):

  • Blackberries: 4.9 grams of net carbs
  • Raspberries: 5.4 grams of net carbs
  • Strawberries: 5.7 grams of net carbs
  • Watermelon: 7.1 grams of net carbs
  • Cranberries: 7.6 grams of net carbs
  • Cantaloupe: 7.9 grams of net carbs

People who really want to eat something sweet can consider eating these more keto-friendly fruits.

At the same time, you want to keep in mind that you may need to control your portions with these foods too.

What is your goal with keto?

Eating only a few raisins could be enough to kick you out of ketosis in combination with the other foods in your diet. How bad this is depends on why you are following a keto diet.

Some people really need/want to follow a strict version where they stay in ketosis 24/7. These people want to be really careful about their carbohydrate intake and likely stay away from raisins.

On the flip side, while there are better food options too, raisins can be alright for weight loss and health. Even if they kick healthy adults out of ketosis.

Related posts:

Are raisins low in carbs?

One example of raisins contains around 78.5 grams of carbohydrates (including 6.8 grams of fiber). In turn, you can definitely say raisins are not low in carbs. They are actually very high in carbs.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.