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Are Raisins Keto-Friendly? (& Better Substitutes)

On the ketogenic diet the goal is to keep your carbohydrate intake low enough. What about raisins, are they keto-friendly?

Raisins are simply dried grapes. Many people eat them as a snack but they also play a role in a wide variety of recipes.

The net amount of carbs, which comes down to total carbs minus carbs from fiber, in raisins is around 71.7 grams per 100 grams. Even just 10 raisins contain about 14.3 grams net carbs.

Raisins are not keto-friendly, even a few of them can kick you out of ketosis.

If you want to eat something sweeter while still staying in ketosis you will have to choose better substitutes.

When is a food keto-friendly

The goal of the ketogenic diet is to put your body into ketosis, a state where it starts mainly burning fat as a fuel (1). This comes down to more or less getting 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.

For most people this comes down to eating around 20g – 50g of carbohydrates a day.

In reality, this number is different depending on a lot of factors. For example, people who exercise a lot may be able to consume more carbohydrates before getting kicked out of ketosis.

That being said that daily amount can be a good general guideline.

It is also common to exclude fiber from this amount since it doesn’t get absorbed into your body the same way as regular carbohydrates.

Carbs in raisins

100 grams of raisins contains the following amounts of carbs (2):

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

The 71.7 grams of net carbs in 100 grams in 100 grams of raisins alone is likely enough to kick you out of ketosis. And this doesn’t even take into account the rest of your diet yet.

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

Even the number of net carbs in 10 raisins, 14.3 grams, will likely be a challenge to fit into a keto diet.

Carbs in regular grapes

The above amounts of net carbs in raisins are with raisins which are dried grapes. You can also eat grapes in their natural form, this will impact how keto-friendly they are.

Here is the comparison between raisins and raw grapes as an example (2, 3).

Values Per 100gRaisinsRaw Grapes
Total Carbohydrates78.5 g8.9 g
Of Which Fiber6.8 g0.4 g
Net Carbs71.7 g8.5 g
Chart of carbs in raisins vs raw grapes

As you can see, if you decide to eat grapes on the ketogenic diet, you preferably want to eat them raw, not dried. Even then grapes are not very keto-friendly.

Other nutrients in raisins

Other nutrients like fat, protein, vitamins, and minerals also still matter on the ketogenic diet.

100 grams of raisins contains the following nutrients (2):

  • 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 good amount of a variety of valuable nutrients. However, you don’t have to look far for foods that can offer the same and more without being so high in net carbs and calories in general.

Substitutes for raisins on keto

Raisins are not the only food option when you want to eat something sweeter on the ketogenic diet. Luckily there are some fruits that are more suited for a keto diet.

Some of the following substitutes may be better on the keto diet. These 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

If you have trouble staying in ketosis but still craving for fruit a lot it may be smart to choose some of these substitutes instead of raisins.

What is your goal with keto?

Even a tiny number of raisins added to certain daily diets can potentially put you over the net carbs border, out of ketosis. Depending on the goal you have with keto this may or may not be a problem.

If your goal is to stay strictly in ketosis 24/7 you want to be careful about your carbohydrate intake.

If your goal is to lose weight and become healthier, you may be able to fit in some raisins, even if they potentially put you at a carbohydrate level slightly above your ketosis level.

That being said, even if you are just looking to lose weight, there are better food choices than raisins.