Dates vs Raisins

Per 100 g, Dates has 313 kcal and 2.5 g protein, while Raisins has 300 kcal and 3 g protein.

Dates

313
kcal per 100 g
2.5 g protein

Raisins

300
kcal per 100 g
3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dates Raisins Difference
Calories Fewer calories for the same weight 313 kcal 300 kcal about the same
Protein More protein helps with fullness and muscle 2.5 g 3 g better 17%
Carbs Lower carbs suits low-carb and diabetic diets 72.5 g 70 g about the same
Fat Lower fat means lower calorie density 0.6 g 0 g better 100%
Fiber More fibre improves fullness and digestion 9.4 g better 4 g 57%
Sugar Less sugar means a gentler blood-sugar response 68.8 g 59 g better 14%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Dates and Raisins land within a few percent of each other on calories (313 vs 300 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dates carries more fibre.

Which is better for muscle gain?

Raisins

Raisins is the stronger protein source, with 3 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dates vs Raisins — common questions

Dates has more calories — about 313 kcal per 100 g compared with 300 kcal for Raisins.

Raisins has more protein — 3 g per 100 g against 2.5 g for Dates.

Dates and Raisins land within a few percent of each other on calories (313 vs 300 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dates carries more fibre.

Raisins is the stronger protein source, with 3 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 613 kcal and 5.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Dates has 313 kcal and 2.5 g protein, while Raisins has 300 kcal and 3 g protein.
Full Dates nutrition & serving sizes
Full Raisins nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.