One-half cup of raisins has about 217 calories Trusted Source and 47 grams of sugar. For reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand. For this reason, raisins aren’t exactly a low-calorie, or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.” High amounts of sugar and calories are pretty typical of dried fruit, which is why keeping an eye on how many raisins you are eating in one sitting is key. Raisins are often sold in small, single serving boxes, each containing roughly 100 calories. If you have problems with portion control, try purchasing these pre packaged raisins to keep your intake in check. For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.