The ketogenic diet can sometimes feel restrictive with its emphasis on low-carb, high-fat foods. When a craving for something sweet hits, it’s natural to crave sweet and chewy raisins. But are you allowed to eat raisins during keto?
Unfortunately, raisins are not keto-friendly. With approximately 32.5g of net carbs per serving, their high carbohydrate content makes it difficult to incorporate raisins into a low-carb, ketogenic diet. Other fruits like berries are better options.
Raisins pack a ton of sweetness into a tiny package. Their portable size and satisfying taste make them an ideal on-the-go snack. But before you reach for that packet of raisins on your next grocery run, let’s take a closer look at their nutrition profile.
Nutrition Facts for Raisins
Serving Size: 1.5oz (43g)
As you can see, raisins are high in net carbs, which is the total carbohydrate content minus fiber. On keto, you want to limit your daily net carb intake to 20-50g per day. With 32.5g of net carbs per serving (43g), raisins can easily sabotage your ketosis.
Are Raisins Keto-Friendly?
On keto, it’s important to choose low-carb foods, so your body stays fueled by ketones and fat rather than glucose. This is why most fruits and fruit-related items are off-limits on keto.
Raisins contain too many net carbs per serving to be keto-approved. Just a handful of these dried grapes can kick you out of ketosis.
To stay in ketosis, most keto dieters aim for under 50g net carbs per day. Some go as low as 20-30g for faster weight loss. With approximately 32.5g net carbs per serving, raisins blow up your daily carb allowance.
Consuming high-carb foods like raisins can quickly halt ketone production and knock your body out of fat-burning mode.
Do Raisins Have Low Carbs?
There is really no such thing as low-carb raisins. Compared to fresh grapes, raisins seem lower in carbs because the drying process concentrates all the sugar into a smaller serving size. But per ounce, raisins actually have more net carbs than grapes.
Here’s a comparison of the net carbs in raisins versus grapes:
- 1.5 oz raisins: 32.5g net carbs
- 1.5 oz grapes: 7g net carbs
So grapes have roughly half the carbs of raisins for the same serving size. Of course, neither fruit is keto-friendly due to the high sugar content. Berries are a better option on keto, nutritionally speaking.
Keto Substitute for Raisins
Similar to dates, raisins are like nature’s candy with their high sugar content. You won’t find any keto raisins, but there are plenty of keto-approved alternatives that can satisfy your cravings. Here are other things you can try instead of raisins.
Dried blackberries, raspberries, and strawberries make an excellent substitute for raisins. With only 6-8g net carbs per serving, you can enjoy a bigger portion of dried berries on keto. Their sweet-tart flavor provides reminiscent raisin notes.
When you want something sweet and chocolatey, a few squares of 90% dark chocolate can hit the spot. Pick a low-carb bar sweetened with stevia or monk fruit. The intense cocoa taste helps curb cravings.
Nuts and Seeds
For portable protein snacks, nuts and seeds are perfect for keto. Options like pecans, walnuts, pumpkin seeds, and sunflower seeds offer nutrition and crunch. You can create DIY trail mixes, with no raisins required.
These protein crisps have zero net carbs and make a delightfully crunchy sub for raisins. Seasoned pork rinds give you a salty-savory flavor in a low-carb package.
Raisins are too high in carbs to be part of a ketogenic diet. While raisins are nutritious in some ways, their dense sugar content can quickly sabotage ketosis. Just one small serving can contain over 30g of net carbs, which is almost a day’s worth on keto.
For the carb-conscious keto dieter, it’s best to avoid raisins and opt for low-glycemic foods that keep your body in fat-burning mode. Dried berries, nuts, seeds, and high-cacao chocolate make better substitutes.