Raising Are raisins healthy for kids 4–8?
Are raisins healthy? A small 1.5 oz box of raisins (43 g) has 129 calories, 1.4 g of protein, 1.9 g of fiber and 11 mg of sodium, with no added sugar, per USDA FoodData Central. It also has about 28 g of sugar from the grapes themselves, which the DGA does not count as added sugar. The CDC lists uncooked dried fruit such as raisins as a choking hazard for young children.
Raisins: snack check
- No added sugar
No added sugar (whole food) - Not highly processed
Dried grapes only; drying is a NOVA group 1 process - Low protein and fiber
1.4 g protein, 1.9 g fiber per 1.5 oz box (FDC 2709212) - Choking risk under 4
CDC: "uncooked dried vegetables or fruit, such as raisins"
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 1 small box (1.5 oz, 43 g) |
|---|---|
| Calories | 129 |
| Added sugars | 0 |
| Protein | 1.4 |
| Fiber | 1.9 |
| Sodium | 11 |
Numbers: USDA FoodData Central, FDC 2709212 (Raisins, FNDDS). Checked October 2026.
What's in it
Raisins, 1 small box (1.5 oz, 43 g): 129 calories, 1.4 g protein, 1.9 g fiber, 11 mg sodium and about 28 g of total sugars (FDC 2709212). A mini box (0.5 oz, 14 g) has about 42 calories and 9 g of sugars. The DGA 2025–2030 says sugars naturally found in fruit are not added sugars.
For kids 4–8
The CDC lists "uncooked dried vegetables or fruit, such as raisins" among choking hazards for young children. The AAP's list does not name raisins. Serve a small handful at the table rather than a full box on the go, and offer water afterward.
Swaps and pairings
Pair raisins with a protein food such as string cheese (6 g protein) or plain yogurt. Stirring them into hot oatmeal plumps them. Fresh grapes are the other option for older kids; the AAP advises cutting grapes into small pieces for young children.
Store-bought vs homemade
Plain raisins have one ingredient: grapes. Yogurt-covered or chocolate-covered raisins and sweetened dried fruit are different products with added sugars on the label.
FAQ
How much sugar is in raisins?
About 28 g of total sugars in a 1.5 oz box and 9 g in a 0.5 oz mini box (FDC 2709212). It comes from the grapes; plain raisins have no added sugar.
Are raisins a choking hazard?
The CDC lists uncooked dried fruit such as raisins as a choking hazard for young children. The AAP's choking list does not name raisins.
Do raisins count as fruit?
Raisins are dried grapes with nothing added. Per serving they are more concentrated than fresh grapes: a small box has 129 calories.
Why you can trust this page: every number and flag links to its source, a separate reviewer checks each page before it goes live, and the date shows when we last checked. Sources and method · Report an error
Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Oatmeal
Is oatmeal healthy? A cup of plain oats cooked in water has 4 g fiber and 6 g protein and no added sugar; one flavored packet lists 14 g. Sources inside.
String cheese
Is string cheese healthy? One stick has 6 g protein and 0 g added sugar; the AAP and CDC both list string cheese as a choking risk. How to serve it.
Granola bars
Are granola bars healthy? Two Nature Valley bars have 11 g added sugar and 3 g protein, and the CDC lists granola bars as a choking risk. Numbers and sources.
Healthy Snacks for Kids: Easy Ideas for Ages 4–8, Plus Safety
Healthy snacks for kids ages 4–8: simple pairings, protein ideas, less-processed swaps, choking safety, nut-free school rules, and how to handle waiting.
Read next →Waiting for a treat is a skill. In our program for kids 5–6, the lesson "Boss of My Want" practices it.