Fruit · dried
Raisins
Raisins provides 3.1 g of protein per 100 g (3.1 g per typical serving).
3.1gprotein / 100 g
- Per serving
- 3.1 g (1/4 cup · 100 g)
- Calories
- 299 kcal / 100 g
- Protein density
- 1 g / 100 kcal
PDCAAS
0.55
Scale 0–1 (capped at 1.0)
DIAAS
48%
Low quality
Leucine
0.18 g
0.18 g per serving
Digestion
Medium
Best: Anytime
Limiting amino acid
Methionine
Pair it to complete the profile
Nutrition per 100 g
- Protein 3.1 g 4% kcal
- Fat 0.5 g 1% kcal
- Carbs 79.2 g 95% kcal
| Calories | 299 kcal |
|---|---|
| Leucine | 180 mg (5.8% of protein) |
| Lysine | 130 mg |
| Typical serving | 1/4 cup (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1/4 cup) = 0.18 g leucine
Not a practical leucine source on its own. Treat it as a supporting protein and pair it with richer sources.
Pair it with
- Rice, oats or whole-grain breadGrains supply the methionine legumes and fruits lack.
- Sesame, sunflower or hemp seedsSeeds are rich in sulfur amino acids.
- Eggs or dairy (if vegetarian)Complete proteins fill every gap.
Cost & footprint
- Cost per gram of protein
- $0.038
- Cost for 30 g protein
- ≈ $1.14
- Carbon footprint
- 1.5 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.