Dates vs Raisins
Side-by-side macro comparison. Dates vs Raisins per their standard serving sizes.
Macro Comparison Table
| Macro | Dates | Raisins | Difference |
|---|---|---|---|
| Calories | 133 cal | 84 cal | +58% Dates |
| Protein | 0.9g | 0.9g | 0% Dates |
| Carbs | 36g | 22g | +64% Dates |
| Fat | 0.1g | 0.1g | 0% Dates |
Differences shown relative to Dates. Positive = Dates has more.
Quick Take
Dates delivers 133 calories per serving with 0.9g protein, 36g carbs, and 0.1g fat. Raisins delivers 84 calories with 0.9g protein, 22g carbs, and 0.1g fat. The most meaningful difference: Raisins saves 49 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Raisins gives you 49 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Raisins delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Dates brings 133 calories — useful when you're chasing a surplus and struggling to eat enough. Raisins delivers 0.9g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Raisins fits cleanly into keto with only 22g carbs. Dates at 36g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Dates or Raisins?
Raisins has more protein: 0.9g vs 0.9g per serving. That's a difference of 0g.
Which has fewer calories, Dates or Raisins?
Raisins has 84 calories per serving vs 133 calories in Dates — a difference of 49 calories.
Is Dates or Raisins better for keto?
Raisins is the better keto choice at 22g carbs per serving vs 36g carbs in Dates.
Is Dates or Raisins better for weight loss?
For weight loss, Raisins gives you more calorie flexibility (49 cal less per serving). For preserving muscle during a deficit, Raisins delivers more protein per calorie. Most people on cuts benefit from Raisins.
Which Is Better for Your Goal?
🔥 Weight Loss
Raisins
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
tie
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Raisins
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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