Raisins Calories & Nutrition (किशमिश)

Raisins has 30 calories per 1 tbsp (300 kcal per 100 g)

Dry Fruits & Nuts Health Rating: 5/10 Best time: Evening snack
30 kcal

Raisins Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Raisins broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 tbsp standard 10 g 30 kcal 0.3 g 7 g 0 g
50 g 50 g 150 kcal 1.5 g 35 g 0 g
100 g 100 g 300 kcal 3 g 70 g 0 g
200 g 200 g 600 kcal 6 g 140 g 0 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Raisins to your thali See the total calories of your whole meal.
Nutrition Facts — Raisins (per 1 tbsp)
Nutrient Per serving Per 100 g % DV*
Calories 30 kcal 300 kcal 2%
Protein 0.3 g 3 g 1%
Carbohydrates 7 g 70 g 2%
Fat 0 g 0 g 0%
Fiber 0.4 g 4 g 2%
Sugar 5.9 g 59 g 12%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.3 g · 4%
Carbs 7 g · 96%
Fat 0 g · 0%
Burn it off

Minutes of activity to burn 30 kcal (70 kg adult):

Brisk walking 6 min
Cycling 4 min
Running 3 min
Yoga 9 min

Is Raisins good for weight loss?

Yes, in controlled portions

Raisins carries roughly 300 kcal per 100 g, which is high for an everyday Indian food. The fibre content (around 4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Raisins good for muscle gain?

Mainly an energy food

Raisins provides about 3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Raisins

Nuts and dry fruits are calorie-dense — a small handful (about 30 g) a day is a sensible portion. Choose plain, unsalted versions over fried or sugar-coated ones.

About Raisins

Dried grapes used in kheer, pulao and as a sweet snack.

Frequently asked questions about Raisins

1 tbsp raisins (10 g) contains approximately 30 calories, along with 0.3 g protein, 7 g carbohydrates and 0 g fat.

1 tbsp kishmish (10 g) mein lagbhag 30 calorie aur 0.3 g protein hota hai. Isme 7 g carbs aur 0 g fat bhi hota hai.

1 बड़ा चम्मच किशमिश (10 ग्राम) में लगभग 30 कैलोरी और 0.3 ग्राम प्रोटीन होता है। इसमें 7 ग्राम कार्बोहाइड्रेट और 0 ग्राम फैट भी होता है।

100 g of Raisins contains about 300 calories, 3 g protein, 70 g carbs and 0 g fat.

Yes, in controlled portions. Raisins carries roughly 300 kcal per 100 g, which is high for an everyday Indian food. The fibre content (around 4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Raisins contains about 3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Raisins provides roughly 70 g of carbohydrates and 59 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Raisins is best eaten at evening snack.

For a 70 kg adult, burning the roughly 30 calories in 1 tbsp raisins takes brisk walking for about 6 minutes, or cycling for about 4 minutes, or running for about 3 minutes, or yoga for about 9 minutes.

Compare Raisins with other foods

Raisins vs Dates Raisins vs Almonds Raisins vs Chuhara Raisins vs Dry Coconut Raisins vs Peanuts

Similar foods in Dry Fruits & Nuts

Dates (Khajoor)

50 kcal

Almonds (Badam)

73 kcal

Chuhara (Dry Dates)

51 kcal

Dry Coconut (Copra)

62 kcal

Peanuts (Moongfali)

156 kcal

Pine Nuts (Chilgoza)

178 kcal

Trending Indian foods

Chai (Tea)

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Palak Paneer

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.