Fruit Ā· Glycemic index
Do raisins spike blood sugar?
Moderately. Raisins have a low GI of 55, and a 43 g serving (one 1.5 oz box) has a medium glycemic load of 18. Raisins have a GI at the top of the low band, but drying concentrates the grape's sugar, so a small box carries a medium glycemic load in just a handful.
Key numbers
- Glycemic index
- 55
- Low GI
- Glycemic load
- 18
- Medium GL
- Available carbs
- 32 g
- 1.9 g fiber
- Serving
- one 1.5 oz box
- 43 g Ā· dried
GI vs GL for raisins
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story ā how much carbohydrate a normal serving actually contains: GI Ć available carbs Ć· 100. For raisins: 55 Ć 32 g Ć· 100 ā 18.
That figure is an average reported in the 2021 international GI tables (āRaisins, mean of four studiesā). Other published raisin tests in the University of Sydney database range from about 49 to 66, consistent with the average.
Eating a different amount? Work out the glycemic load of your portion.
How to eat raisins with less of a spike
- Measure a small handful ā about 50 raisins weigh 26 g ā instead of eating from a large bag.
- Mix raisins with unsalted nuts so the snack comes with fat and protein.
- Choose fresh grapes when you want a bigger portion: a cup of grapes has less carbohydrate than a small box of raisins.
Lower-GI swaps
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Frequently asked questions
What is the glycemic index of raisins?
Raisins have a glycemic index of 55, which is low. That figure is an average reported in the 2021 international GI tables (āRaisins, mean of four studiesā). A 43 g serving (one 1.5 oz box) contains about 32 g of available carbohydrate, giving a glycemic load of 18 (medium).
Is raisins good for prediabetes?
Raisins are best used as a sprinkle rather than a snack by the box. A small amount in oatmeal or a salad adds sweetness with a much smaller load than a whole box.
Are raisins high GI?
No ā raisins averaged 55 in the 2021 international tables, the top of the low band. The issue is concentration: a small 1.5 oz box carries more carbohydrate than a cup of fresh grapes.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625ā1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 168165: Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
- The University of Sydney, Glycemic Index Research Service ā GI database search
- Harvard T.H. Chan School of Public Health, The Nutrition Source ā Carbohydrates and Blood Sugar
- USDA FoodData Central, FDC ID 174683: Grapes, red or green (European type, such as Thompson seedless), raw
Data last checked .