Fruits · IFCT 2017
Raisins: nutrition per 100 g
Per 100 g, black raisins give 306 kcal, 71.3 g carbohydrate, 61.5 g sugars, 6.81 mg iron and 1105 mg potassium, according to IFCT 2017. Raisins rank 1st of 44 fruits for potassium and 2nd of 43 for iron, and 100 g meets about 36 per cent of a man's and 23 per cent of a woman's daily iron requirement. They are also very sugary, so a small handful is the portion.
About raisins
Kishmish, as raisins are called in Hindi, Bengali, Marathi, Urdu and most of India, are grapes dried in the sun or in shaded sheds. Nashik and Sangli in Maharashtra and Vijayapura in Karnataka produce most of India's raisins from their seedless grapes. IFCT 2017 records endu draksha in Telugu, ular dhirachai in Tamil, mundiringa in Malayalam and songi in Punjabi.
The tables compare two kinds. Black raisins, the reference here, are dried with the skin dark. Golden raisins, the pale green-gold kishmish of most dry fruit shops, have slightly less energy and sugar, 297 kcal and 68.8 g carbohydrate per 100 g, and more fibre, 4.6 g against 3.9 g, but less iron and calcium, 4.26 mg and 52 mg against 6.81 mg and 73 mg. Raisins are everywhere in Indian sweets and rich gravies: payasam, rava kesari, gajar ka halwa, malai kofta, navratan korma and Bengali cholar dal.
What raisins brings to a meal
- 01
The top fruit for potassium
At 1105 mg per 100 g, black raisins rank 1st of 44 fruits and 18th of 243 foods for potassium. Drying concentrates it, along with everything else in the grape.
- 02
Iron, with a caveat
Black raisins give 6.81 mg iron per 100 g, 2nd of 43 fruits. Plant iron is poorly absorbed on its own, so pair raisins with a vitamin C food, and do not rely on them alone for anaemia.
- 03
Calcium and folate
100 g carries 73 mg calcium, 4th among fruits, and 38 micrograms of folate, 6th among fruits and about 13 per cent of a man's and 17 per cent of a woman's daily requirement.
- 04
Mostly sugar
Of 71.3 g carbohydrate per 100 g, 61.5 g is sugars, and the energy, 306 kcal, ranks 3rd among fruits. Raisins sweeten food naturally, but they are not a free snack.
Raisins nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 306 kcal | 15% | 18% |
| Protein | 2.6 g | 5% | 6% |
| Carbohydrate (available) | 71.3 g | ||
| Dietary fibre | 3.9 g | ||
| Free sugars | 61.5 g | ||
| Total fat | 0.3 g | ||
| Water | 19.7 g | ||
| Fats | |||
| Saturated fat | 0.06 g | ||
| Monounsaturated fat | 0.05 g | ||
| Polyunsaturated fat | 0.16 g | ||
| Omega-3 (alpha-linolenic acid) | 12 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 73 mg | 7% | 7% |
| Iron | 6.81 mg | 36% | 23% |
| Zinc | 0.22 mg | 1% | 2% |
| Magnesium | 34 mg | 8% | 9% |
| Phosphorus | 78 mg | ||
| Potassium | 1,105 mg | ||
| Sodium | 11 mg | ||
| Copper | 0.47 mg | ||
| Selenium | 1.9 µg | ||
| Vitamins | |||
| Vitamin C | 2.1 mg | 3% | 3% |
| Beta-carotene | 4 µg | ||
| Thiamine (B1) | 0.09 mg | 5% | 5% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 0.48 mg | 3% | 3% |
| Vitamin B6 | 0.17 mg | 7% | 9% |
| Folate (B9) | 38 µg | 13% | 17% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 1.6 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Raisins: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/raisins/
Every form of raisins in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Raisins, dried, black (shown above) | 306 kcal | 2.6 g | 3.9 g | 6.81 mg | 73 mg |
| Dried, golden | 297 kcal | 2.8 g | 4.6 g | 4.26 mg | 52 mg |
How raisins is eaten
- Fried in ghee until plump and scattered over payasam, kheer, sheera and rava kesari.
- Folded into gajar ka halwa with cashews in north Indian winters.
- Stuffed inside malai kofta and stirred into navratan korma for little bursts of sweetness.
- Bengali cholar dal, the festive chana dal cooked with coconut, raisins and a touch of sugar.
- Soaked overnight and eaten in the morning, a common household habit for a sweet start.
Before you plan around it
Raisins are sticky and very sweet, 61.5 g sugars per 100 g, so they cling to teeth; rinse the mouth after eating them, especially for children. People managing diabetes should count a handful as part of the meal's carbohydrate. The 1105 mg potassium per 100 g matters for anyone with kidney disease on a potassium limit. Golden raisins are often treated with sulphur dioxide to keep their colour, which can set off wheezing in some people with asthma.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about raisins
Are raisins good for iron?
For a fruit, yes. IFCT 2017 lists 6.81 mg iron per 100 g of black raisins and 4.26 mg for golden. That is plant iron, absorbed less well than iron from meat, so eat raisins with a vitamin C food. Anaemia should be diagnosed and managed by a doctor.
Black raisins or golden raisins: which is better?
Per 100 g, black raisins have more iron and calcium, 6.81 mg and 73 mg, against 4.26 mg and 52 mg in golden ones. Golden raisins have a little more fibre, 4.6 g against 3.9 g, and slightly less energy. Black raisins are usually free of sulphur dioxide.
Are soaked raisins better than dry raisins?
Soaking makes raisins plumper and easier to chew but does not add nutrients; some sugar and minerals move into the water, which people often drink too. The figures per 100 g of dried fruit are a fair guide either way.
Can people with diabetes eat raisins?
Only in small, planned amounts. Black raisins carry 71.3 g carbohydrate and 61.5 g sugars per 100 g, so even a small handful adds up. Using a few to sweeten a dish instead of sugar works better than snacking on them. Check portions with your doctor or dietitian.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
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Nutrition per 100 g, from IFCT 2017.
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Dates vs Raisins
Side by side, per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Calories (energy) content of Indian foods
Every food in the tables, ranked by calories (energy) per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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