Read about the nutrition facts, health benefits, nutritional value and calories found in Raisins

Raisins Nutrition

Raisins are small fruits which are adored for their bittersweet taste and are probably one of the most popular dry fruits in the world. Also known as ‘kishmish’ in India, raisins are a part of many snacks, baked dishes and desserts. Raisins are made by allowing grapes to dry out naturally or with the help of driers. Raisins (French term) are a rich source of energy and other essential nutrients required by our body to function flawlessly. They are also referred to as ‘nature’s candy’, and rightly so, for the tangy flavour that they provide. There are different varieties of raisins available in the market. A few of them are: Sultana, Malaga, Monukka, Zante Currant, Muscat and Thompson seedless. Read further to know about the nutrition facts and health benefits of raisins.



Grapes and raisins have been around for a long long time now. Being the dried form of sweet grapes, raisins were discovered for the first time, not on purpose but by accident, when they were found in the dried form on vines. Since then (as early as 2000 BC and even mentioned in the Old Testament Bible), the practice of drying grapes to form raisins has been followed in Persia and Egypt. Wall paintings from the ancient times show that these dry fruits were consumed and used as decorations in the Mediterranean regions of Europe. Other stories show that the Phoenicians and Armenians were the first people to produce raisins. It is also believed that the Romans used raisins as barter currency, beautified their places of worship with them and they were given as prizes to the winners of sporting events. It was from Rome that the practice of drying grapes spread throughout the world. It was in late 19th century that raisins became popular in America, when a heat wave destroyed the grape harvest and left behind the dehydrated form. Today, California, Australia, Turkey, Greece, Iran and Chile are amongst the leading producers of raisins.


Health Benefits of Kishmish (Raisins)

  • The amount of fructose and glucose present in raisins make it an excellent source of energy. They also help in weight gain without accumulating cholesterol. The presence of vitamins, amino acids and minerals such as selenium, phosphorus, iron and magnesium facilitate absorption of other nutrients and proteins in the body.

  • Magnesium and potassium in raisins, two elements present in antacids, are known to be effective in reducing acidity by neutralizing the production of acids in the body and lowering any chances of a condition called acidosis (abnormally high acidity of the blood and other body tissues). Consumption of raisins also lead to minimization of other problems such as boils, skin diseases, arthritis, gout, hair loss, heart diseases, tumours and even, cancer.

  • Raisins are rich in iron, copper and other constituents of vitamin B-complex, which help in the formation of red blood cells and reduce the risk of anemia. Consumption of a good amount of raisins also promotes blood clotting and speeds up the process of healing after an injury.

  • Raisins contain phenolic phytonutrients, which are known for their germicidal, antibiotic and antioxidant properties. They help in preventing and curing fever by fighting viral and bacterial infections. The dried fruits are also rich in vitamin A, A-beta carotene and A-carotenoid that are good for ocular health as they protect the eyes from damage.

  • Regular consumption of raisins is recommended for those suffering from sexual weakness. This is because an amino acid called arginine is known to stimulate libido and induce arousal.

  • Boron, a micro-nutrient, although required by the body in small proportions, is necessary for proper bone formation and is found in raisins. This element is also helpful in preventing osteoporosis induced by menopause in women. Apart from boron, calcium is also present in raisins that are beneficial for the bones and joints.

  • The oleanlic acid found in raisins is known to prevent the growth of Streptococcus mutans and Porphyromans gingivalis: two bacteria responsible for tooth decay, cavities, brittleness of teeth etc. Therefore, raisins are implemental in promoting good dental health.


Nutritional Value & Calories In Raisins 

Amount: 1 cup

Weight: 165 g

Basic Components

5.6 g


24.7 g


2.7 g


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

131 g

Dietary Fiber

6.6 g


98 g

Fats & Fatty Acids

Total Fat

759 mg

Saturated Fat

249 mg

Monounsaturated Fat

31 mg

Polyunsaturated Fat

223 mg

Omega-3 Fatty Acids

51 mg

Omega-6 Fatty Acids

172 mg


Vitamin C

5.3 mg

Vitamin E

198 mcg

Vitamin K

5.8 mcg


13 mcg


315 mcg


1.9 mg

Vitamin B6

533 mcg


5 mcg

Pantothenic Acid

231 mcg


18.3 mg


87 mg


3 mg


58 mg


190 mg


1.2 g


20 mg


528 mcg


599 mcg


508 mcg


1.2 mcg


How many calories in raisins (per 100 gm)

Raisins have about 302 calories per 100 gm of weight.


How to Buy Raisins

  • People don’t just buy one raisin. They are bought in bulk, making it impossible to handpick each one of them.

  • If you are buying transparent pre-packaged boxes of raisins, make sure that they appear moist and undamaged. If the boxes are opaque, make sure that they are tightly sealed and are from a reputed company.




Raisins Storage Tips

  • Although raisins are dry fruits, they can still spoil if not stored properly. If you wish to consume raisins within a month then it needs to be placed in a cool and dark place. After a month the raisins will dry out further and lose their nutritive value.

  • The shelf life of raisins can be extended by storing them in the airtight containers or the pre-packaged boxes that they came in and then the refrigerator where it remains intact for 6 months.

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