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black raisins

Raisins: Are they Really Good For You?

Raisins (Kishmish) are basically dry grapes. They are super healthy and can be added to your diet if people consume them in moderation. Kishmish is natural candy and has numerous health benefits. There are various types of raisins with different kind of colour and sizes. They contain essential nutrients, vitamins and minerals in the form of sugar and calories.

What are Raisins

The shrunken yellow, purple or brown morsels are known as raisins. If we put it across simply then, kishmish or raisins are made from drying the grapes. They are usually dried in the sunlight or by the use of a food dehydrator. The drying process decreases the content of Vitamin C in raisins and this drying process preserves antioxidants.

Nutrients Present in Raisins

The most common nutrient present in raisins is Sugar and Calories. Raisins aren’t exactly a low-calorie or low-sugar dry fruit but they are nutrient-dense hence it is referred to as a ‘nature’s candy.’ One and a half cup of raisins have about 217 grams of calories and 47 grams of sugar and along with that it has -

1. Fibre

Fibres help in increasing the weight and size of your stool and aid your digestive system and digestion. One and a half cup of raisins will give you 3.3 grams of Fibre.

2. Iron

Iron is important for making red blood cells and helping them carry oxygen to every cell of our body. Every person needs to eat enough amount of iron in order to prevent iron-deficiency anaemia. One and a half cup of raisins contains 1.3 milligrams of iron.

3. Antioxidants

Raisins are an exceptional source of naturally occurring chemical ‘phytonutrients’, such as phenols and polyphenols. These nutrients are considered as antioxidants. Antioxidants prevent damage to cells and DNA and help remove free radicals from your blood.

Nutritious Facts of Kishmish (Raisins)

Generally serving size of raisins is about 1 ounce (oz), or a small box or about 40-50 grams (g).

According to this serving size raisins have:

  • Calories - 129

  • Proteins - 1.42 grams

  • Fats - 0.11 grams

  • Carbohydrates - 34.11 grams

  • Sugar - 28.03 grams

  • Dietary Fibre - 1.9 grams

As per the same serving size nutrients and minerals present in raisins are:

  • Sodium - 11 milligrams

  • Potassium - 320 milligrams

  • Magnesium - 15 milligram

  • Phosphorus - 42 milligram

  • Iron - 0.77 milligram

  • Calcium - 27 milligrams

  • Vitamin C - 1 milligram

Benefits of Raisins (Kishmish)

Raisins can be helpful and beneficial if added to the diet as they:

1. Prevent Problem of Acidity: Alkaline, or basic minerals on the Ph scale helps in balancing the acidity level in the stomach. Raisins contain these kinds of minerals like magnesium, iron, copper and potassium that may help eliminate acidity problems.

2. Aids in Digestion: Raisins are a rich source of soluble fibre which helps in digestion, and helps the body pass stool through the intestine easily.

3. Improves Skin Health: The combination of nutrients like Vitamin C, Selenium and zinc and Antioxidants focuses on skin health. Raisins contain this combination and it is a great addition to your diet.

4. Protects Eye Health: Antioxidants containing polyphenols protects eye cells from free radical damage. It also protects the eye from various other eye disorders.

Uses of Raisins

The most common use of raisins is eating them in several ways such as:

  • Salad Topping

  • In Yoghurt

  • In Granola and Cereals

  • In Protein Shakes

  • And Mixed into Oatmeal.

In Indian households, it is consumed in every type of meal sweet, salty or sour.

How can you add Raisins to Your Diet?

You can enjoy raisins alone as well as in a variety of other ways such as:

  • Adding them to fresh salads as toppings

  • Can be added in pancakes and other baked goods for natural sweetness

  • Can be cooked in oatmeal and other breakfast cereals

  • Added in cooked broccoli

  • Sprinkled in sweet dishes

Side Effect of Raisins

  • Raisins are generally beneficial but can generate problems in some cases. Such as people who are working on reducing calories should avoid excessive consumption of kishmish (Raisins).

  • Single raisins contain the same amount of calories as single grapes, raisins are smaller in size. Raisins contain soluble fibre and an increase in this fibre can make your gastrointestinal upset which leads to problems like gas, bloating and cramps. Some people can also develop diarrhoea.

  • Excess amounts of anything can cause side effects. Note that a proper number of raisins are beneficial.

  • Last but not least; avoid giving small kids raisins to prevent choking as they are small in size.


Raisins (Kishmish) or dried grapes contain enough amount of sugar to give you a boost of energy and it is a great addition to a healthy diet for so many people. If you’ve got a sweet tooth, consider replacing unhealthy sugary snacks with raisins and enjoy it. Include raisins in your diet today. Now you know everything about raisins and its benefits and also how you can make kishmish at home easily. So, enjoy raisins but in moderation, as it is the safest and most beneficial way to consume them.

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