Plant
Raisins
How raisins scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
RaisinsModerate
| Starting score | 100 |
| Fructose | -35 |
| Calorie Density | -6.3 |
| Nutrient Gaps | -4 |
| Fiber | +2.8 |
| Magnesium | +0.9 |
| Purine Load | -0.8 |
| 4 smaller factors | -0.1 |
| Final score | 58 |
Raisins scores 58 out of 100 and sits in the moderate band. Middle of the range. Portion size and how often you eat it matter more here.
Penalties took 46.5 points off a starting score of 100, and protective factors added 4 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat0.25 g
- Saturated Fat0.09 g
- Sodium26 mg
- Dietary Fiber4.5 g
- Total Sugars65.2 g
- Protein3.3 g
- Calcium62 mg
- Iron1.8 mg
- Magnesium36 mg
- Vitamin C2.3 mg
- Folate5 ug
- Water15.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 raisin1 g
- 1 miniature box (.5 oz)14 g
- 1 small box (1.5 oz)typical43 g
- 1 cup160 g
- Quantity not specified40 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (dried fruits).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -35Long-term
FructoseLong-term
An estimated 22.8 g of fructose per 100 g, with no portion adjustment.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- -6.3Long-term
Calorie DensityLong-term
299 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +2.8Long-term
FiberLong-term
4.5 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- +0.9Long-term
MagnesiumLong-term
36 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -0.8Flare risk
Purine LoadFlare risk
15 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 7 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -0.3Long-term
SodiumLong-term
26 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- +0.2Long-term
Vitamin CLong-term
2.3 mg of vitamin C per 100 g, with no portion adjustment. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
- -0.1Long-term
Saturated FatLong-term
0.09 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- +0.1Long-term
FolateLong-term
5 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
Common questions
About raisins
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.