Diet Ratings
Raisins contain approximately 72g net carbs per 100g. A small 28g serving (about 3 tablespoons) delivers ~20g net carbs, consuming the entire daily carb allowance for many keto practitioners.
Minimally processed dried grapes with no added ingredients. Plant-based and vegan-compliant. Naturally sweet without additives.
Dried grapes with concentrated sugars. No added sugar typically, but sugar density is very high. Small portions only. Some paleo authorities accept sparingly; others recommend avoidance.
iMark Sisson accepts raisins in moderation as unsweetened whole food. Loren Cordain recommends strict limitation due to sugar concentration and glycemic impact.
Raisins are traditional Mediterranean foods with ancient cultivation history, but drying concentrates sugars significantly. Acceptable in moderation as traditional preserved fruit, but portion control is essential.
Dried grapes with extremely concentrated sugars. Plant-derived and completely incompatible with carnivore diet.
Raisins are technically compliant (no added sugar), but they are highly concentrated in natural sugars and are often flagged by Whole30 community as testing the spirit of the program due to their sugar density.
iOfficial Whole30 guidelines technically allow unsweetened raisins, but Melissa Urban and community discussions often caution against them due to concentrated sugar content and their use as a sweetener substitute.
Raisins are high in fructose and contain excess fructose relative to glucose. Monash University rates raisins as high-FODMAP at any reasonable serving size.
Acceptable in small portions. Good potassium and fiber, but very high natural sugar concentration (15g per tablespoon). Calorie-dense. Portion control essential for DASH compliance.
Dried fruit with extremely concentrated sugars. High glycemic index and load. Difficult to portion appropriately for Zone ratios. Dr. Sears explicitly cautions against dried fruits as carb sources.
Concentrated natural sugars (66g per 100g) elevate glycemic load despite antioxidants and polyphenols. Fiber present but sugar density problematic for anti-inflammatory goals. Acceptable in very small portions.
iSome anti-inflammatory authorities note raisins' resveratrol and polyphenol content as beneficial, recommending small portions (1 tablespoon) as acceptable. Dr. Weil's pyramid includes dried fruits in moderation.
Raisins are concentrated sources of natural sugars (~17g per ounce) with minimal protein and high caloric density. They're easy to overconsume in small portions, problematic for GLP-1 patients with reduced appetite and satiety cues. The sugar concentration can trigger nausea and blood sugar spikes.
Controversy Index
Score range: 1–8/10. Higher controversy = more disagreement between diets.