Chocolate raisins calories come to 702 for one cup (180 g) and 390 per 100 g. Sugar is the number to watch: a cup carries 112 g of it, and carbs supply 65% of the calories. Portion size decides almost everything here, because a small handful and a full cup are worlds apart.
702kcal
1 cup · 180 g, milk chocolate coated
4%protein
7.4 gProtein
123 gCarbs
27 gFat
How to burn off 702 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Milk chocolate coated · per 180 g
Calories
702 kcal
Protein
7.4 g
Carbohydrate
123 g
Fat
27 g
Saturated fat
18.5 g
Cholesterol
5 mg
Sodium
65 mg
Potassium
925 mg
Iron
3.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chocolate raisins: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (180 g)
702
7.4 g
123.1 g
26.6 g
65 mg
35%
1 oz portion (28 g)
109
1.1 g
19.2 g
4.1 g
10 mg
5%
10 pieces (10 g)
39
0.4 g
6.8 g
1.5 g
4 mg
2%
100 g
390
4.1 g
68.4 g
14.8 g
36 mg
20%
3 × 1 cup (180 g)
2,106
22.1 g
194 mg
5 × 1 cup (180 g)
3,510
36.9 g
324 mg
A cup is 702 calories, 10 pieces are 39
The cup is the serving that gets people in trouble. One cup (180 g) of milk chocolate coated raisins delivers 702 calories, which is 35% of the daily value for energy. That is a meal's worth of calories from a snack bowl. The 1 oz portion (28 g) is far tamer at 109 calories, or 5% of the daily value.
Go smaller and the numbers almost disappear. Ten pieces weigh about 10 g and come to 39 calories, just 2% of the daily value. If you like to nibble a few after dinner, counting pieces is the most honest way to keep the total where you want it.
The catch is that these are easy to keep eating. Two cups reach 1,404 calories, three cups 2,106, and five cups 3,510. Nobody plans to finish a movie-size bag, but the bag rarely stops you. Pour a measured portion into a bowl and put the rest away.
Carbs supply 65% of the calories
Per 100 g, chocolate raisins hold 68.4 g of carbs, 14.8 g of fat and only 4.1 g of protein. Translated into calories, carbs supply 65%, fat 31% and protein just 4%. This is a sugar snack with a chocolate shell, not a nut snack in disguise.
Almost all of those carbs are sugar: 62.2 g out of the 68.4 g. The raisin brings its own fruit sugar and the milk chocolate adds more on top. The fat comes from the coating, which is why so much of it is saturated.
Protein is the weak spot. A full cup provides 7.4 g, or 15% of the daily value, which sounds respectable until you remember the 702 calories attached to it. A 1 oz portion gives only 1.1 g. If you want a snack that holds you until the next meal, this one will not do the job alone.
Sugar and saturated fat are the rows to watch
A cup of chocolate raisins carries 112 g of sugars. Even the 1 oz portion has 17.4 g, and 10 pieces have 6.2 g. If you track sugar, this is the number that will move your log the most, more than the calories do.
Saturated fat is the other row. The card lists 10.3 g per 100 g against a daily value of 20 g, so 100 g already covers about half of it. Of the 14.8 g of total fat per 100 g, most is saturated, which reflects the milk chocolate coating.
Sodium is not a concern. A cup has 65 mg, 3% of the daily value, and 100 g has 36 mg. The raisins do earn some credit: 100 g brings 514 mg of potassium and 3.1 g of fiber, and a cup has 5.6 g of fiber against a daily value of 28 g. That is a real contribution, but it comes wrapped in a lot of sugar.
Treat them as a measured dessert, not trail mix
Chocolate raisins fit a day of eating best as a small, planned sweet. A 1 oz portion at 109 calories sits comfortably next to a meal, and it answers a chocolate craving with fewer calories per bite than a candy bar. Pair it with something that has protein, such as plain yogurt or a glass of milk, to cover what the raisins lack.
The numbers on this page are the USDA values for milk chocolate coated raisins. Dark chocolate versions from brands such as Terrafina, Bissinger's and Nature's Harvest are also sold, and the package label is the place to check those. Label serving sizes vary, so compare per 100 g when you can.
If you log snacks on the fly, BodyPal can log chocolate raisins from a photo, which helps when the portion came straight out of the bag. Weighing once, or counting pieces for a week, also teaches your eye what 28 g really looks like.
How does chocolate raisins compare?
Here is how chocolate raisins stack up against chocolate peanuts, chocolate almonds and a chocolate bar, per 100 g and per usual serving.
Verdict: For the fewest calories per bite, pick chocolate raisins at 390 per 100 g, well below chocolate peanuts at 519, a chocolate bar at 531 and chocolate almonds at 560. For staying full, pick chocolate peanuts or chocolate almonds, which carry 13.1 g and 13 g of protein per 100 g against 4.1 g in the raisins.
Most popular chocolate raisins brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Terrafina Pure Dark Chocolate Raisins1 oz · 28 g357 kcal
2Nature's Harvest Chocolate Raisins1/4 cup · 30 g467 kcal
3Signature Select Chocolate Covered Raisins1/4 cup · 30 g467 kcal
Label numbers run from 357 to 500 calories per 100 g because dark coatings and thicker chocolate shells change the ratio of chocolate to raisin. Source: manufacturer labels / USDA FoodData Central.
Chocolate raisins FAQs
How many calories are in chocolate raisins?
A cup (180 g) has 702 calories, a 1 oz portion (28 g) has 109, and 10 pieces (10 g) have 39.
Are chocolate raisins good for weight loss?
They carry 390 calories per 100 g, so a 28 g portion at 109 calories is easier to fit into a daily total than the 702 calories in a full cup.
Chocolate raisins vs chocolate almonds: which is lighter?
Chocolate raisins have 390 calories per 100 g and chocolate almonds have 560, a gap of 170 calories per 100 g.
How much sugar is in chocolate raisins?
100 g holds 62.2 g of sugar out of 68.4 g of total carbs, so a 28 g portion has about 17.4 g of sugar.
Are chocolate raisins fattening?
Chocolate raisins are calorie-dense at 390 per 100 g and 702 per cup. A 1 oz portion is 109 calories, so the risk lies in eating them by the cupful rather than in a small measured serving.
Are chocolate raisins bad for you?
They are high in sugar, with 62.2 g per 100 g and 112 g per cup, plus 10.3 g of saturated fat per 100 g. They also bring some fiber and potassium, so they work best as a small treat.
How many calories are in 10 chocolate raisins?
10 chocolate raisins (10 g) contain 39 calories, 0.4 g of protein and 6.2 g of sugars. That is 2% of the daily value for calories, which makes counting pieces an easy way to control portions.
How many calories are in an ounce of chocolate raisins?
A 1 oz portion (28 g) of chocolate raisins has 109 calories, 4.1 g of fat and 17.4 g of sugars. That covers 5% of the daily value for calories.
