Can you eat raisins on a keto diet?

In this post, I will answer the question: “Can you eat raisins on a keto diet?” and I will provide general information about low-carb diet and what kind of food should be included in this kind of diet.

Can you eat raisins on a keto diet?

No, you can’t eat raisin on a keto diet. While raisins have many health benefits, they are not on the Keto-approved diet list due to their high sugar and carb content.

About 217 calories and 47 grams of sugar are included in a half cup of raisins. A 12-ounce can of soda, depending on the brand, contains roughly 150 calories and 33 grams of sugar.

As a result, raisins are neither a low-calorie nor a low-sugar snack. It’s no surprise that they’re not allowed on the keto diet.

What is a keto-diet?

The ketogenic diet is a high-fat, low-carb diet. It involves significantly lowering carbohydrate consumption and substituting it with fat. Your body enters a metabolic state known as ketosis as a result of the glucose reduction.

Your body becomes very efficient at burning fat for energy when this occurs. It also causes fat to be converted to ketones in the liver, which can provide energy to the brain. Ketogenic diets can lower blood sugar and insulin levels dramatically. This, in combination with the elevated ketones, offers certain health advantages.

What are the health benefits of raisins?

Fiber-rich food

Fibrous raisins assist digestion and keep you satiated for longer periods of time. Fiber-rich foods may assist you in losing weight. Dietary fiber aids in the reduction of LDL cholesterol levels.


Calcium is abundant in raisins, which is necessary for strong, healthy bones and teeth. Calcium-rich diets can help to prevent the onset of osteoporosis. Because menopausal women are more prone to osteoporosis, it is especially vital for them to acquire enough calcium.

High in iron

Raisins are high in iron, which aids in the production of red blood cells and the transport of oxygen to your body’s cells. Iron deficiency, often known as anemia, can be prevented by including an adequate quantity of iron in your regular diet.

High in antioxidants

Raisins are high in phytonutrients, which include potent antioxidants such as phenols and polyphenols. Antioxidants aid in the removal of free radicals from the bloodstream and may assist to prevent cell and DNA damage, which can lead to diseases such as cancer.

Antimicrobial substances

Did you know that raisins contain antimicrobial components that help to keep your teeth and gums healthy? Raisins include phytochemicals such as oleanolic acid, linoleic acid, and linolenic acid, which have been shown in studies to promote healthy teeth and gums. These phytochemicals attack the germs that cause cavities in your mouth.

Why are raisins not allowed on a ketogenic diet?

Even though raisins have numerous health benefits, they should be avoided on a ketogenic diet:

They have a high carb intake

Raisins should be avoided on keto due to their high net carb content (74.82g of net carbs per 100g serving).

To stay in ketosis, keep your net carb intake between 20 and 30 grams per day. You might also look for other fruits that are low in net carbohydrates as an option.

They have a low fat content

Raisins are high in carbs and low in fats, which are the polar opposites of the macros necessary on the ketogenic diet.

70 percent fat, 20-25 percent protein, and 5-10 percent carbs is the recommended macronutrient ratio for keto. This means that the majority of your meals should be high in fat and low in carbs.

Avocado, salmon, and ghee are examples of foods that are high in fat and low in carbs.

What are the alternatives for keto-diet?

Other fruits that are Keto safe and excellent to satisfy your fruit cravings include strawberries, raspberries, star fruit, peaches, and blackberries. You don’t have to exclude all fruit from your diet when you switch to a keto lifestyle. All you have to do is choose high-fiber, low-net-carb fruits.

Only a few fruits can truly be considered low carb. However, if you eat them in smaller amounts, they can still contribute to your daily macro objectives while still providing adequate nutrients.

Here are the best keto-friendly fruits with a net carb content of less than 15 grams per standard serving.

Unsweetened Acai Puree

Net Carb content: 1 g per 100g serving

Acai is ideal for making a keto smoothie. They have a lovely tart berry flavor that pairs well with other berries and creamy milks such as coconut.

To enjoy this famous “superfruit” as part of a nutritious low carb breakfast bowl or morning smoothie, look for unsweetened puree or acai powder.


Net carb content: 3,5g per fruit

Starfruit, also known as Carambola, is a distinctive and visually beautiful fruit with a low sugar content. Unlike other tropical fruits, which are often high in carbohydrates, one medium-sized fruit contains only 30 calories, 3 grams of fiber, and less than 4 grams of net carbohydrates.


Net carb content: 5g per cup

Coconut, whether fresh or dried, is a low-carb tropical fruit that is popular among keto dieters due to its high content of MCT oil (medium chain triglycerides), a form of fat that is supposed to encourage ketosis.

However, if you’re trying to lose weight, simply keep in mind that a single cup contains over 300 calories. Also, stay away from coconut products with additional sugars.


Net carb content: 5g per fruit

Lemons are rarely eaten whole, yet they are extremely low in carbs and calories. They’re also a good source of vitamin C, with 51% of the daily dose.

To capture their ideal essence, flavor, and nutrients, lemon juice can be used as a garnish in a variety of recipes.


Net carb content: 6g per cup

Blackberries are high in fiber (nearly 8 grams per serving!) and naturally sweeter than other low-carb berries, making them the best choice. Because of their deep, rich color, they also give 50% of your vitamin C and have been linked to a variety of health benefits.


7 g of carbs per cup (net carbs)

Raspberry berries, like blackberries, are high in fiber and can be tangier than sweet. One cup includes 8g of fiber and 53% of your vitamin C recommended intake.

Other FAQs about Grapes that you may be interested in.

What happens to raisins in salt water?

What is the difference between grape and cherry tomatoes?

Can dogs eat raisins?


In this post, I answered the question “Can you eat raisins on a keto diet?” and I also discussed why raisins are not suggested on a low-carb diet and provided replacements for other fruits that are keto-friendly.

Please do not hesitate to contact me if you require any extra information on this topic.


[1] Are Raisins Keto Friednly? The Purpose of Dieting 

[2] The Ketogenic Diet: A Detailed Beginner’s Guide to Keto 

[3] Are Raisins (Dried Grapes) Keto-Friendly?

[4] Are Raisins Keto? | Sure Keto – The Food Database For Keto

[5] Keto Fruit List: 12 Low Sugar Fruits You Can Eat Every Day