Raisins

34 g carbs per 1 small box (43 g) · USDA sugar profile (≈1:1 glucose:fructose). Graded for five standard jobs below — the same product fits some jobs and not others.

dual-sourcecaffeine-freevegangluten-free
Check it for your own job →

Job fit

Raisins works when the job is Marathon, 70.3, IRONMAN, Century / gran fondo, Ultra.

Marathon
3.5 h · race · target 80 g/h → 2.4/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 80 g/h✓ gut-friendly✓ 2.4/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
70.3
5.5 h · race · target 90 g/h → 2.6/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 90 g/h✓ gut-friendly✓ 2.6/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
IRONMAN
12 h · race · target 90 g/h → 2.6/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 90 g/h✓ gut-friendly✓ 2.6/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
Century / gran fondo
5 h · steady · target 80 g/h → 2.4/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 80 g/h✓ gut-friendly✓ 2.4/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
Ultra
10 h · steady · target 80 g/h → 2.4/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 80 g/h✓ gut-friendly✓ 2.4/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt

Grades: A–E from absorption (35 %), gut (30 %), practicality (15 %), caffeine (10 %) and your preferences (10 %); a ✗ on absorption or gut caps at C. Sodium and tonicity are shown as ℹ and never change the grade.

What is in it

Label facts, not a score. Apply your own preferences in the checker.

Format
Real food
Unit
1 small box (43 g)
Carbohydrate
34 g
Carb sources (label order)
glucose, fructose
Glucose:fructose
USDA sugar profile (≈1:1 glucose:fructose) · ~50 % fructose (declared)
Sodium
5 mg
Potassium
322 mg
Caffeine
0 mg
Protein / fat / fibre
1.3 g / 0.2 g / 1.6 g
Sugar alcohols
none listed
Sweeteners
none listed
Allergens
none listed
Vegan / gluten-free
vegan / gluten-free
Batch-tested
not stated
Tonicity
—

USDA FoodData Central, "Raisins, seedless": ~129 kcal, 34 g carbohydrate (28 g sugars, roughly equal glucose and fructose), 1.6 g fibre per 43 g box. Cheap, dense, and easy to pocket.

From USDA FoodData Central, checked 2026-09-18 · source. Labels change; read the pack. Not medical advice; not affiliated with the brand.

How many Raisins per hour do I need?

At 34 g carbs per 1 small box (43 g): about 1.8 per hour for 60 g/h and 2.6 per hour for 90 g/h. Use the fuel checker to set your own job.

Is Raisins dual-source (glucose and fructose)?

Yes — USDA sugar profile (≈1:1 glucose:fructose) (declared), about 50 % fructose, which is in the range that absorbs at 90 g/h and beyond.

Does Raisins contain caffeine?

No, this version is caffeine-free.

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