Raisins (kishmish) – Benefits, Nutrition, and Recipes

Alpa Momaya

August 11, 2023

Raisins, often referred to as “Kishmish,” defy judgments based on their shriveled, aged, and dry appearance. These dried fruits, available in golden, black-ish, and green hues, are nutritional powerhouses. Packed with fiber, iron, calcium, potassium, and various essential nutrients, they offer an energy boost and contribute to the health of hair and skin. 

Additionally, raisins make for a quick and simple snack that can be enjoyed at any time of the day. While they are commonly associated with sweet dishes like ‘payasam’ or ‘barfis,’ incorporating raisins as toppings in yogurt, cereal, granola, baked goods, or trail mixes not only enhances the taste of the dish but also provides the body with the well-deserved nutrients it craves. Don’t let their appearance deceive you—raisins offer a delightful combination of flavor and nutrition.

This article will help you learn a little more about raisins and how it benefits your health. 

Nutritional Facts of Raisins (Kishmish)

Let’s take a detailed look at what these have to offer in terms of nutrients, in the section below – 100 grams of raisins contain: 

  • Calories – 308 kcal
  • Proteins – 1.8g
  • Fats – 0.3 g 
  • Carbohydrates – 74.6 g
  • Fiber – 6.8 g
  • Calcium – 87 mg
  • Iron – 1.79 mg
  • Magnesium – 36 mg
  • Potassium – 744 mg
  • Vitamin C – 2.3 mg

12 Health Benefits of Raisins (Kishmish)

1. Aids in digestion

Digestive Health

Raisins are beneficial for digestion due to their high fiber content. The fiber in raisins adds bulk to the stool, promoting regular bowel movements and preventing constipation. This aids in maintaining a healthy digestive system. 

Raisins also contain natural compounds that stimulate the production of digestive enzymes, facilitating the breakdown of food. Additionally, they possess mild laxative properties that can help alleviate digestive discomfort. Including raisins in your diet can contribute to improved digestion and overall gastrointestinal health.

Health Benefits of Raisins (Kishmish)_1

2. Improves eyesight

Improves Eyesight

Raisins are a good source of antioxidants like vitamin C and vitamin A, which protect the eyes from oxidative stress and damage caused by free radicals. Additionally, raisins contain compounds like polyphenols that have anti-inflammatory properties, promoting overall eye health. Including raisins as part of a balanced diet that supports eye health, along with regular eye check-ups, can contribute to maintaining good vision and eye function.

3. Regulates blood pressure

Regulates blood pressure

According to studies, raisins can potentially help regulate blood pressure due to their nutritional composition. Raisins are rich in potassium, a mineral known for its role in blood pressure regulation. Potassium helps counterbalance the effects of sodium, which can contribute to high blood pressure. 

Additionally, raisins contain antioxidants and phenolic compounds that have been associated with cardiovascular health benefits. While incorporating raisins into a balanced diet can be beneficial, it’s important to consult with a healthcare professional for personalized advice and to address specific blood pressure concerns.

4. Improves bone strength

Bone health

Raisins are packed with calcium which is required for bone strength.

The Oxford academic journal states that the major nutrient that is required for strong bone formation is Boron, and raisins are rich sources of it.

Therefore, eating raisins, especially soaked raisins helps in better absorption of nutrients and improved bone density, according to several research studies. 

5. Supports weight loss goals

supports weight loss goals

Raisins can support weight loss goals due to several factors. Firstly, they are relatively low in calories and fat while being high in fiber, which helps promote feelings of fullness and reduces overall calorie intake. The fiber content also aids digestion and prevents constipation, ensuring a healthy digestive system. Raisins provide natural sweetness, making them a healthier alternative to sugary snacks. But, remember that portion control is vital, when adding these to your meals. 

6. Boosts immunity


Raisins can boost immunity due to their nutrient profile. They contain antioxidants like vitamin C and polyphenols, which help neutralize harmful free radicals and reduce oxidative stress in the body. 

Additionally, raisins are a good source of iron and other essential minerals that support immune function. Iron is vital for the production of healthy immune cells and antibodies. The fiber content in raisins also supports a healthy gut microbiome, which plays a crucial role in immune system regulation. Including raisins as part of a balanced diet can contribute to overall immune health.

Health Benefits of Raisins (Kishmish)_2

7. Prevents anemia

Raisins play a trivial role in preventing anemia. A few trials say that raisins can help prevent anemia due to their iron content. Iron is essential for the production of hemoglobin, which carries oxygen in the blood. Raisins provide a good source of dietary iron, which can help prevent iron deficiency anemia. 

Regular consumption of raisins can help boost iron levels in the body, supporting red blood cell production and preventing symptoms such as fatigue, weakness, and pale skin associated with anemia. However, it’s important to maintain a balanced diet and consult a healthcare professional for personalized advice.

8. Cures bloating and acidity

cures acidity

Raisins can provide relief from acidity due to their alkaline nature. They have a natural ability to help neutralize excess stomach acid and provide a soothing effect on the digestive system. Additionally, raisins contain certain compounds that help maintain a healthy pH balance in the stomach, reducing the occurrence of acid reflux and heartburn. 

Consuming raisins regularly reduces the toxic level in the blood thereby reducing conditions like bloating, flatulence, and other health issues such as boils and skin diseases. 

9. Raisins prevent tooth decay

Prevents tooth decay

Oleanolic acid present in raisins helps in the prevention of tooth decay.

They also help in keeping the teeth clean and healthy by removing germs. Raisins also help prevent cavity-causing bacteria.

Moreover, as raisins are rich in calcium and boron, they help in the prevention of tooth decay as well as help in teeth whitening. 

10. Treats infertility problems

With natural sugars being abundant in raisins, they help release loads of energy and are useful in treating erectile dysfunction in men.

Furthermore, raisins have arginine, which helps in improving sperm motility and help in treating infertility. 

11. Regulates cholesterol levels and improves heart health

heart health

An interesting study says that raisins can potentially contribute to regulating cholesterol levels due to their nutritional composition. They contain soluble fiber, such as pectin, which can help reduce LDL (bad) cholesterol levels. The fiber in raisins binds to cholesterol in the digestive tract, preventing its absorption into the bloodstream. 

Also, raisins contain antioxidants and polyphenols that have been associated with heart health benefits. However, it’s important to note that dietary changes alone may not be sufficient to manage cholesterol levels, and it’s advisable to consult a healthcare professional for personalized guidance and treatment.

12. Skincare and healthy hair

Healthy skin and shiny hair

According to a study, the presence of resveratrol in raisins help in removing toxic cells from the blood and helps in purifying the blood. The skin cells are also prevented from being damaged and help in the prevention of wrinkles and saggy skin.

In addition, raisins help in maintaining shiny hair and prevent hair loss problems, especially conditions like flakiness, scalp itchiness, and dandruff. 

Now that we have seen the numerous health benefits of raisins, let’s take a look at how they can be added to our diets in the most healthy way.


Raisins offer numerous health benefits, including aiding digestion, improving eyesight, regulating blood pressure, strengthening bones, supporting weight loss goals, boosting immunity, preventing anemia, relieving bloating and acidity, preventing tooth decay, regulating cholesterol levels, and promoting skincare and healthy hair. These benefits are attributed to their high fiber content, antioxidants, iron, potassium, calcium, and other essential nutrients. While incorporating raisins into a balanced diet can contribute to overall health, it is important to consult a healthcare professional for personalized advice and treatment.

Healthy Recipes with Raisins (Kishmish)

#1 – Raisin chutney recipes

Raisin chutney


  • Raisins 1 cup
  • Lime juice 1 tbsp
  • Cumin powder ½ tsp
  • Chilli powder ½ tsp
  • Ginger grated ½ tsp
  • Salt to taste


  • Soak raisins in lukewarm water for 1 hour.
  • Grind with other ingredients to a fine paste. Store in the refrigerator. 

#2 – Carrot and raisin salad recipes

Raisins carrot salad


  • Soaked raisins 3 tbsp
  • Carrots grated 1 cup
  • Walnuts – 3 halves
  • Mint leaves chopped 1 tsp
  • For the dressing – 
  • Lemon juice 1 tsp
  • Honey 1 tsp
  • Olive oil 1 tsp
  • Salt and pepper to taste


  • Mix ingredients for the dressing. 
  • Combine salad ingredients, pour the dressing and mix well. Serve immediately.

HealthifyMe Suggestions

Raisins are high in nutrients and are a better alternative to sugary delights and refined sugar desserts. By soaking raisins, you can incorporate them into your diet. Combine it with nuts and other dried fruits to make a nutritious trail mix. Serve with yoghurt, muesli or porridge. Make cookies, scones, or granola bars with it. Toss them into a salad. To add a touch of sweetness to a food, sprinkle it on top. So, the next time you crave candy or sweets, try eating some raisins to satiate your craving. Your body will profit from the healthful effects.


They may appear unappealing with their aged appearance and shriveled texture, but raisins are some of the most whole and nutrient-dense foods that can be found in the kitchen.

They are rich in fiber, vitamins, minerals, energy, and electrolytes. Their plethora of health benefits like improved digestion, bone health, skin health, and heart health, make it a must in your everyday diet.

Known to be a healthier substitute for sugared candies, raisins can be added to your regular yogurt, cereal, granola, baked dishes to not only enhance their taste but also add a nutritional element to them.

So, if you are among the many looking for ways to improve your health, then adding these golden dry fruits to your meal is the way to go!

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. What are the benefits of having soaked raisins over unsoaked ones?

A. Soaking the raisins increases the bioavailability of nutrients such as vitamins and minerals. Soaked raisins also help in digestion as well as constipation.

Q. Can diabetics eat raisins, even when their sugar content is high?

A. Raisins are high in fibre with natural sugar, safe for diabetic but moderation is key to prevent a spike in blood sugar.

Q. How often can one have raisins in a day?

A. One can have raisins throughout the day, as snacks or sprinkled on salads or fruits or to satisfy your sweet cravings post-meal.

Q. Are there any side effects if one consumes raisins daily?

A. If one eats more than the recommended serving of raisins daily, it increases the soluble fibre. Too much fibre may cause gastrointestinal upset, such as cramps, gas, and bloating.

Q. What happens if you eat raisins every day?

A: Regularly eating raisins may help keep the body healthy and prevent a number of disorders owing to their high nutrition value. However, it is essential to eat raisins in moderation as they are high in sugars and calories, which may be an important factor for people to consider if they are trying to lose weight. Eating too many raisins can be bad for digestive health as they can prevent other nutrients from being absorbed.

Q. How many raisins should I eat in a day?

A: Your daily raisin consumption should be around 30-40 grams which are roughly 8-10 raisins. Eating too many raisins can be bad for digestive health as they can prevent other nutrients from being absorbed. They are also high in sugar and calories and thus too many raisins every day may cause weight gain.

Q. What is the best time to eat raisins?

A: Empty stomach in the morning is the best time to eat raisins. It will help you ward off fatigue and smoothly regulate blood pressure in your body giving a healthy start to your day. To reduce their heat-producing effect on the body and enhance the bioavailability of nutrients, soak them overnight in water and have them the next morning.

Q. Are raisins good for skin?

A:  Raisins are rich in Vitamin C that has t tissue-healing properties and help deal with photoaging and hyperpigmentation. The vitamin K present in raisins aids in healing stretch marks, blemishes and other skin conditions. They also contain antioxidants that rejuvenate the skin and prevent damage and sagging.

Q. Why do we soak raisins?

A: To reduce their heat-producing effect on the body and enhance the bioavailability of nutrients contained in raisins it is advisable to soak them overnight in water and have them the next morning.

Q. Will raisins increase weight?

A: Although raisins are high in calories, they don’t lead to fat gain if eaten in moderation. If you eat this dried fruit excessively, however, it might put your body into a caloric excess, in which case you’ll gain weight.

Q. When should I drink raisin water?

A: The best time to drink raisin water is on an empty stomach in the morning. It regulates the acid in the stomach and improves bowel movement. It also detoxifies the liver, helps in weight loss and regulates blood pressure.

Q. Do raisins help you sleep?

A: Yes, eating raisins can help you sleep better. They contain melatonin which is the hormone that regulates the sleep-wake cycle. Eating regularly, even if it is not right before bed will make you fall asleep faster and wake up less at night. 

Q. Which raisin is good for skin?

A: Black raisins are best for the skin. They have blood-purification qualities that help fight acne and dry skin. The presence of antioxidants and vital phytochemicals in black raisins protects our skin cells from potential damage caused by long-term sun exposure, pollution, and other factors and helps us achieve clean, clear skin. These raisins have anti-ageing properties as the anti-oxidants rejuvenate the skin and prevent damage and sagging.

Q.Can I apply raisins on the face?

A: Raisin has a wonderful effect on the skin. You can either consume them or apply them to the face as a mask. It will rejuvenate your skin making it spotless, moisturized and youthful-looking.  

Q. Can we eat almonds and raisins together?

A: Yes almonds and raisins are a great combination. Almonds have a hot potency while raisins are cool. Almonds are hot and raisins are cool. Having them together gives you the best of both. However, remember to have them in moderation.

Q. Do raisins burn belly fat?

A: Raisins are low in calories and are naturally sweet. They are great to curb your sweet cravings without loading on extra calories.
They are also rich in fibre, helping the body feel full for long with just a small serving. Also, they help in controlling your blood sugar levels and beat cravings, thereby, supporting your weight loss goals as well.

Q. Is raisin water good for pimples?

A:  Raisins are considered a blood purifier that helps get rid of the toxins and reducing their effects on the skin. It is an excellent source of Vitamins A, E and K and thus makes the skin soft and supple. It also helps in the cell renewal process and with the toxins out of the body, it works effectively on getting rid of acne. Having a cup of water infused with the goodness of raisins will surely help you get rid of pimples and acne.

Q. Can we take raisins with milk?

A: The nutrient value of raisins is further enhanced when milk is mixed with it. It improves heart and digestive health providing relief from acidity. Raisin milk is a source of instant energy. Raisins with milk can improve the oral health of toddlers owing to their antimicrobial properties that might help in protecting against cavities.

Research Sources

  1. A Comprehensive review of Raisins and Raisin components and their relationship to human health
  3. A Grape-Enriched Diet Increases Bone Calcium Retention and Cortical Bone Properties in Ovariectomized Rats
  4. Raisins and additional walking have distinct effects on plasma lipids and inflammatory cytokines
  5. Is Eating Raisins Healthy?
  6. Black Raisins Improved Experimentally Induced Iron Deficiency Anemia. Biochemical and Histological Evidence

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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8 responses to “Raisins (kishmish) – Benefits, Nutrition, and Recipes”

  1. Dear Sir,
    I have read about consuming raisins this way, would appreciate having your advice if I could make it a habit, thank you. Every day in the morning I consume 150 gm of raisin continuously for four days per month, the process is to soak the raisins in 500 ml of boiling water and keep it reboil again for another 20 minutes. My question is will I have too much sugar intake? Thank you.

  2. Never thought raisins have so much good nutritional facts. Through this article, it is clear that having raisins daily will lead us to healthy life. Most importantly, positive effect on eye sight and bone health is very great.

        • You can have raisins throughout the day, as snacks or sprinkled on salads or fruits or to satisfy your sweet cravings post-meal. You can also soak raisins overnight and eat them first thing in the morning for added benefits. Your daily raisin consumption should be around 30-40 grams which is roughly 8-10 raisins.

      • The best way to consume raisins is by soaking them overnight in water and consuming the in the morning. This increases the bioavailability of nutrients such as vitamins and minerals.

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