Banana vs Raisins
Side-by-side macro comparison. Banana vs Raisins per their standard serving sizes.
Macro Comparison Table
| Macro | Banana | Raisins | Difference |
|---|---|---|---|
| Calories | 105 cal | 84 cal | +25% Banana |
| Protein | 1.3g | 0.9g | +44% Banana |
| Carbs | 27g | 22g | +23% Banana |
| Fat | 0.4g | 0.1g | +300% Banana |
Differences shown relative to Banana. Positive = Banana has more.
Quick Take
Banana delivers 105 calories per serving with 1.3g protein, 27g carbs, and 0.4g fat. Raisins delivers 84 calories with 0.9g protein, 22g carbs, and 0.1g fat. The most meaningful difference: they're within 21 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Raisins gives you 21 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), Banana delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Banana brings 105 calories — useful when you're chasing a surplus and struggling to eat enough. Banana delivers 1.3g 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. Banana at 27g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Banana or Raisins?
Banana has more protein: 1.3g vs 0.9g per serving. That's a difference of 0.4g.
Which has fewer calories, Banana or Raisins?
Raisins has 84 calories per serving vs 105 calories in Banana — a difference of 21 calories.
Is Banana or Raisins better for keto?
Raisins is the better keto choice at 22g carbs per serving vs 27g carbs in Banana.
Is Banana or Raisins better for weight loss?
For weight loss, Raisins gives you more calorie flexibility (21 cal less per serving). For preserving muscle during a deficit, Banana delivers more protein per calorie. Most people on cuts benefit from Banana.
Which Is Better for Your Goal?
🔥 Weight Loss
Raisins
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Banana
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
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