FiberKit
How much fiber is in raisins?
1.6 gfiber in ¼ cup (36 g)
That’s 6% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 1.6 g
- Daily Value
- 6%
- Per 100 g
- 4.5 g
- In fruits
- #33 of 47
Soluble and insoluble fiber
Soluble 0.5 g (29%)Insoluble 1.1 g (71%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit. Grapes counts as the same plant.
Swap for more fiber
Compared with other fruits
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Raspberries1 cup | 1 cup | 8 g | 29% | |
| 2 |  Blackberries1 cup | 1 cup | 7.6 g | 27% | No split data |
| 3 |  Gooseberries1 cup | 1 cup | 6.5 g | 23% | |
| 4 |  Persimmon1 fruit | 1 fruit | 6 g | 21% | |
| 5 |  Pear1 medium | 1 medium | 5.5 g | 20% | |
| 33 |  Raisins¼ cup | ¼ cup | 1.6 g | 6% |
Questions
How much fiber is in raisins?
Raisins has 1.6 g of fiber in ¼ cup (36 g), 6% of the Daily Value. That’s 4.5 g of fiber per 100 g.
Is raisins high in fiber?
Not especially. One serving gives 6% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in raisins soluble or insoluble?
Both. A serving has 0.5 g of soluble and 1.1 g of insoluble fiber, so it’s 29% soluble.
How does raisins compare with other fruits?
It ranks #33 of 47 fruits in FiberKit by fiber per serving. Raspberries leads with 8 g in 1 cup.
What’s a higher-fiber swap for raisins?
Dried figs has 3.6 g in ¼ cup. That’s 2 g more than a serving of raisins. Also try dried goji berries (3.6 g) or prunes (3.4 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 168165. Values are for the serving shown and vary with variety and cooking.