Dark Raisin Nutrition Facts for a 40 g Snack Portion

Raisins are easy to pack, and a small container can hold more fruit than its size suggests. Rather than describing an undefined handful, this guide uses a weighed 40-gram portion of dark seedless raisins. That amount is an educational reference, not a recommended intake for every person or workout. The figures apply to the raisins alone, without nuts, chocolate, cereal, or other ingredients that might be included in a snack mix. For the stated portion, the USDA data calculate to approximately 120 calories, 31.7 grams of total carbohydrate, and 1.8 grams of dietary fiber. Fiber is included in total carbohydrate, so those values should not be added together. The card shows selected nutrient information, not a complete nutrition label. It does not make a claim about added sugars or assume that every packaged raisin product has exactly the same composition. The source is USDA FoodData Central, SR Legacy, food 168165, “Raisins, dark, seedless,” the entry that also includes foods for USDA's Food Distribution Program. The database reports 299 calories, 79.3 grams of carbohydrate, and 4.5 grams of fiber per 100 grams. Each value is multiplied by 0.4 for the chosen 40-gram portion. Calories are then rounded to a whole number and the displayed gram values to one decimal place. A weighed portion is useful because handfuls and containers vary. Raisins can settle into gaps or be packed more tightly, making a volume comparison less consistent than it appears. Place a container on the scale, account for its empty weight, and add the amount you intend to eat. If you use a single-serving box instead, read its actual serving weight and nutrition label; do not assume it contains the same amount as this example. Dried fruit also should not be matched to a fresh-fruit portion by appearance alone. The foods have different water content, and a similarly sized scoop does not establish an equal edible weight or equal nutrient contribution. This post makes no fresh-versus-dried comparison, because that would require clearly identified foods and portions for both sides. Its purpose is to explain one specific entry accurately rather than imply that one form of fruit is universally preferable. For a day with cardio activity, raisins may be one convenient food among the meals and snacks you already enjoy. The figures do not establish a special exercise benefit, an ideal time to eat them, or an amount of activity needed to compensate for them. What you choose around exercise depends on your routine and comfort. This is food-composition information, not a personalized sports-nutrition plan. When making trail mix, record each ingredient separately and divide the finished total by the stated servings. The raisin portion alone cannot stand in for the mixture. Keep the food description, serving weight, and nutrient values together whenever you reuse this reference. Source: USDA FoodData Central, https://fdc.nal.usda.gov/food-details/168165/nutrients.