Dried Cranberries vs Raisins
Side-by-side macro comparison. Dried Cranberries vs Raisins per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Macro Comparison Table
| Macro | Dried Cranberries | Raisins | Difference |
|---|---|---|---|
| Calories | 123 cal | 84 cal | +46% Dried |
| Protein | 0g | 0.9g | -100% Dried |
| Carbs | 33g | 22g | +50% Dried |
| Fat | 0.5g | 0.1g | +400% Dried |
Differences shown relative to Dried Cranberries. Positive = Dried Cranberries has more.
Quick Take
Dried Cranberries delivers 123 calories per serving with 0g protein, 33g carbs, and 0.5g fat. Raisins delivers 84 calories with 0.9g protein, 22g carbs, and 0.1g fat. The most meaningful difference: Raisins saves 39 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 39 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. Dried Cranberries brings 123 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. Dried Cranberries at 33g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Dried Cranberries or Raisins?
Raisins has more protein: 0.9g vs 0g per serving. That's a difference of 0.9g.
Which has fewer calories, Dried Cranberries or Raisins?
Raisins has 84 calories per serving vs 123 calories in Dried Cranberries — a difference of 39 calories.
Is Dried Cranberries or Raisins better for keto?
Raisins is the better keto choice at 22g carbs per serving vs 33g carbs in Dried Cranberries.
Is Dried Cranberries or Raisins better for weight loss?
For weight loss, Raisins gives you more calorie flexibility (39 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
Raisins
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Dried Cranberries and Raisins stack up:
Full Dried Cranberries guide • Full Raisins guide • All comparisons