Raisins
Drying concentrates the sugar into a small, easy-to-overeat package with a fairly high GI — a little goes a long way.
FatTonic Facts
Raisins · per serving small box (43g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 20 | −44.0 |
| Sugar (g) | 29 | −23.2 |
| Processing | minimal | −8.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 64 | |
| Carbs (g) | 34 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168165 (Raisins, dark, seedless), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 43 g): carbs 79.3, sugar 65.2, fiber 4.5, protein 3.3, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 20 set it, −44.0 points. Source: USDA FoodData Central, FDC 168165.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Raisins scores 29, rated Poor. It scores higher than 10% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does raisins spike insulin?
Glycemic load 20 for small box (43g); FatTonic Score 29/100 — it works against fat-burning.
Is raisins good for fat loss?
Poor (29/100): raisins works against fat-burning.