Raisins, seeded & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 35.2 per 100g.
✅ Nutrition data verified · GL 35.2/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 72g | 56.5g | 25.3 | High |
| Standard Serving | 145g | 113.8g | 51.0 | High |
| Restaurant Portion | 290g | 227.6g | 102.1 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Practical Tips
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Eat Whole, Not Juiced
Whole fruit contains fiber that buffers sugar absorption. Juices remove this fiber, causing a faster glucose spike.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
More Fruits and Fruit Juices to Compare
Questions People Ask
Is Raisins seeded a reasonable choice if you have diabetes?
A GL of 35.2 is a clear signal: Raisins seeded impacts blood sugar significantly. This doesn't mean “never.” It means “rarely, in small amounts, with strategy.” Half-portions, paired eating, or occasional treats — you decide the context.
What is the glycemic load of Raisins seeded?
GL = 35.2 per 100g for Raisins seeded. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Raisins seeded falls into the High category.
How does Raisins seeded affect blood sugar?
With 6.8g of fiber per 100g, Raisins seeded's GL of 35.2 means the blood sugar impact is high. The carbohydrates digest and absorb at a moderate pace. Pairing with protein and high-fiber foods can help slow absorption.
Is the GI value accurate?
The GI of 49.1 for Raisins seeded is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fruits and Fruit Juices category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Raisins seeded reduces the glycemic load substantially. At GL 35.2 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 49.1 — subcategory_avg:Fruits and Fruit Juices. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 145.0g) = 35.2 × 145.0 ÷ 100 = 51.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168166. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Raisins, seeded — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/raisins-seeded/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.