Fruit
How much fiber is in raisins?
1.5 g
of fiber in 1/4 cup of raisins (41 g). That is a modest amount: 4% of a man’s daily target (38 g) and 6% of a woman’s (25 g).
How it compares
Raisins ranks #52 of 61 fruit and #210 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Quince | 1 fruit (92 g) | 1.7 g |
| Mandarin orange | 1 medium (88 g) | 1.6 g |
| Lemon | 1 fruit (58 g) | 1.6 g |
| Raisins | 1/4 cup (41 g) | 1.5 g |
| Grapes | 1 cup (151 g) | 1.4 g |
| Apricots, fresh | 2 fruits (70 g) | 1.4 g |
| Cantaloupe | 1 cup, cubes (160 g) | 1.4 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
Getting to your daily target
You would need about 16.7 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in raisins?
1/4 cup of raisins (41 g) contains 1.5 g of dietary fiber, according to USDA data. 100 g contains 3.7 g.
Is raisins high in fiber?
Low in fiber. One serving gives 5% of the 28 g Daily Value used on US food labels. It ranks #52 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09298: “Raisins, seedless”. Fiber, total dietary: 3.7 g per 100 g. Serving weight 41 g. How we calculate.