FiberUp
How much fiber is in raisins?
Raisins have 1.5 g of fiber per 1/4 cup (41 g). That is 5% of the daily value and a moderate amount for a fruit.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About raisins and fiber
A quarter cup of raisins provides 1.5 grams of fiber, matching roughly a cup of fresh grapes. They are an easy fiber addition to oatmeal and cereal.
How raisins compares to other fruits
Per typical serving. The highest fruit in the database is raspberries at 8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Grapefruit | 1/2 medium | 2 g | 1.6 g | 7% |
| Plum | 2 small | 1.8 g | 1.4 g | 6% |
| Shredded Coconut | 2 tbsp | 1.8 g | 12 g | 6% |
| Raisins | 1/4 cup | 1.5 g | 3.7 g | 5% |
| Apricots | 2 fresh | 1.4 g | 2 g | 5% |
| Cantaloupe | 1 cup cubed | 1.4 g | 0.9 g | 5% |
| Grapes | 1 cup | 1.4 g | 0.9 g | 5% |
Servings to reach a daily goal
servings of raisins to reach 25 g, the adequate intake for adult women
servings of raisins to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for raisins
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Raisins, dark, seedless | 3.7 g | – | – |
| Raisins, golden, seedless | 3 g | – | – |
| Raisins, seeded | 6.8 g | – | – |
| Raisins | 4.5 g | – | – |
| Bagels, cinnamon-raisin | 2.3 g | – | – |
| Bread, raisin, enriched | 4.3 g | – | – |
| Bread, raisin, unenriched | 4.3 g | – | – |
| Bagels, cinnamon-raisin, toasted | 2.5 g | – | – |
Frequently asked questions
How much fiber is in raisins?
Are raisins high in fiber?
Is the fiber in raisins soluble or insoluble?
How many servings of raisins would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.