Raisins Nutrition, Calories, Proteins, Carbs and more

Raisins Nutrition, Calories, Proteins, Carbs and more

Raisins nutrition is great for your health. Raisins, called kishmish in India, are grapes that have been dried in the sun. They derive their name from the Turkic word “Üzüm”, which means “grapes”. Raisins are mainly famous in the East and the shores of the Mediterranean Sea. In India, these are mostly produced in Bijapur district in Karnataka and Solapur, Sangli & Nashik districts of Maharashtra. 


The total production of table grapes in India is around 1.2 million tons, out of which about 17-20% is dried to raisins. Although the raisins and grapes have a lot in common, these both still have unique properties and purpose.

Raisins nutrition can be taken raw or can have them baked into mouth-watering muffins, cookies or bread. These can be added in any dessert, mixed into oatmeal, yoghurt or any other cereal. These are also widely used as salad toppings.

Their size is quite small but the raisins nutrition is not. Raisins are high in fibre, vitamins and minerals and are filled with energy. Although their sweet and calorie content is high, they are good for our health when consumed in moderation. Raisins are great to strengthen the bones, improve digestion and increase iron levels.

Let’s read in detail about the nutrition benefits and harm related to raisins, and to find out if the healthy part of it can outweigh any risks.

Sugar and calories

According to the US department of agriculture, 100 gram of raisins contain around 59 gram of sugar and have about 299 calories. So, that’s for sure, raisins are not a low-sugar or low-calorie delight. But if you are craving sweets, consider munching the raisins to satisfy your hunger. You will get several health benefits as these are nature’s candy and are an exceptional source of iron, potassium and calcium.

However, due to its high sugar and calorie content, you keep your intake of raisins in check. Raisins are also a quick source of carbohydrates, and that’s why raisins are especially great for athletes who are engaged in moderate to high-intensity endurance workout. They can substitute it with the expensive sports gels or chews.


100 grams of raisins 3.7 grams of fibre, which is approximately equivalent to 10-25% of your body’s daily requirements, depending on your gender and age.

There are several benefits associated with dietary fibre such as improves digestion, keep you feeling satisfied aids lose weight, decreases levels of bad cholesterol (LDL).


Raisins have more iron than any other fruits. However, its higher amount depends on the quantity you eat. 100 grams of raisins provide 10 percent of your recommended daily intake, depending on your sexual category and age.

Our body needs iron to create red blood cells and carry oxygen to the different parts of the body. The insufficient iron in the body leads to iron deficiency anaemia.

Calcium and Magnesium

As per USDA data, raisins provide about 8 percent magnesium and 5 percent calcium of your daily needs.

Calcium is one of the most important minerals that our body requires. It aids in bone formation and maintaining healthy teeth and bones. Raisins are a great snack for people who have osteoporosis and especially for the women who are at their postmenopausal stage, as bone loss is common at this age.

Magnesium is an important nutrient to regulate muscle and nerve function, form bone, protein and DNA, control blood sugar levels and blood pressure. Magnesium plays a pivotal role in treating osteoporosis.

Antioxidants and Antimicrobial Compounds

Raisins are high in antioxidants such as phenols and polyphenols that help to remove free radicals from the blood and thus prevent the risk of heart disease, cancer and stroke. Apart from antioxidants, raisins are also an excellent source of antimicrobial compounds known as phytochemicals such as linoleic acid, oleanolic acid and linolenic acid. These are helpful in killing the harmful bacteria in the mouth that cause cavities. So, in a nutshell, consuming raisins instead of sugary snack foods can actually good for your smile and overall health.


Raisins are fat-free, cholesterol-free and rich in several antioxidants, fibre, vitamins and minerals. Incorporating raisins in your daily diet will help you:

Avoid Anemia- The iron content of raisins is considerably high, which helps to avoid anaemia, a disease caused by the deficiency of iron.

Build and Maintain Strong Bones– the calcium, magnesium and boron helps in bone formation and treat the bleeding gums.

Relieve Constipation the dietary fibre available in dried grapes favourably affects the functioning of intestines, improves digestion, treats constipation.

Improves Brain Health- the availability of phosphorus in raisins stimulates the functioning of the brain

Reduce your risk of heart disease – potassium and magnesium in the dried grapes lowers the risk of heart disease.

Fight against Cancer cells- Raisins are rich in antioxidants, which protect the body from free radicals and oxidative damage. Free radicals in the body may lead to several types of tumour growth, cancer and ageing.

Protect Vision- antioxidants like polyphenols in dried grapes protect eyes from free radical damage. Thus, they help protect the eyes from many eye disorders like cataracts and age-related macular degeneration.

Risks Associated

Weight Gain: Raisins contain high calories and have high sugar content so people who are looking to reduce weight or who have obesity should avoid eating it or have it in moderation. 

Gastrointestinal Disorders: Raisins contain soluble fibre. So, eating too many raisins can lead to high amounts of fibre, which can cause gastrointestinal problems such as cramps, gas and bloating. Some people also suffer from diarrhoea. But it happens only when you eat an excessive amount of raisins. 

So, have raisins in moderation to enjoy its health benefits.

Raisins Nutrition Data

Scientific Name: Vitis vinifera L.

Calories- 299

Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)

Nutrients Quantity% Daily Value* 
Protein3.1 g6%
Total Fat0.5 g0%
Sugar59 g 
Cholesterol0 mg0%
Calcium 5%
Magnesium 8%
Iron 10%
Potassium749 mg21%
Sodium11 mg0%
Dietary Fibre3.7 g14%
Total Carbohydrate79 g26%
Vitamin B6 10%
Vitamin  C 3%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Author: Ahaana Sahay