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Raisins (Kishmish): Uses, Benefits, Side Effects

  • Author :
  • TATA AIG Team
  • Last Updated On :
  • 25/05/2024

Raisins, also known as Kishmish or Kismis, are dried grapes that are sweet and have an impressive nutritional profile. These are made by drying grapes either under the sun or using dehydrators. These tiny powerhouses of nutrients come in a variety of colours, sizes, and flavours.

Raisins contain a good amount of fibre, vitamins, and minerals. They have a chewy texture and have been enjoyed for centuries as a raw dry fruit and also in a variety of dishes. Dry grape’s benefits range from boosting iron levels to promoting digestion, boosting immunity, etc. However, like all other foods, you must consume raisins in moderation as these little morsels are high in sugar.

Let us explore the fascinating world of raisins and find out their nutritional value, varieties, the remarkable benefits of raisins, and potential downsides.

Nutritional Value of Raisins

Raisins are a concentrated source of nutrients because they are produced by drying grapes. They have a lot of dietary fibre, and natural sugars like glucose and fructose. Raisins also contain a good amount of vitamins and minerals. They also contain health-promoting compounds like polyphenols, anthocyanins, and flavonols.

A 100-gram serving of raisins may provide 301 Kilocalories of energy, and it has a water content of 14.9 grams. Let us explore Kismis nutrition - the amount of nutrients in every 100 grams:

Nutritional Value of Raisins in Every 100 Grams
Carbohydrate 80 g
Protein 3.28 g
Fibre 3.3 g
Fat 0.2 g
Sugar 65.7 g
Raisins or Dry Grapes Vitamins
Vitamin E 0.12 mg
Vitamin C 3.2 mg
Vitamin K 3.5 µg
Vitamin B9 3 µg
Vitamin B6 0.323 mg
Vitamin B3 1.14 mg
Vitamin B2 0.191 mg
Vitamin B1 0.008 mg
Minerals in Raisins
Calcium 64 mg
Potassium 746 mg
Sodium 24 mg
Magnesium 35 mg
Phosphorus 101 mg
Manganese 0.226 mg
Iron 0.98 mg
Copper 0.228 mg
Zinc 0.37 mg
Selenium 0.7 µg

Potential Health Benefits of Raisins

Adding raisins to your daily diet in moderation can offer a host of health benefits. Let us explore some of the Kismis health benefits.

Aids in Digestion

Raisins are great for digestion as they are rich in fibre. The fibre makes stools bulkier, which prevents constipation and helps with regular bowel movements. They also have good laxative properties that again help in bowel movement. Raisins also have natural compounds that help produce digestive enzymes that aid digestion. This keeps the digestive system healthy.

So, eating raisins in moderation can improve digestion and overall gut health.

Regulates Blood Pressure

Raisins can potentially control blood pressure as they are rich in Potassium. Potassium is a mineral that is known to balance the Sodium (which can increase the blood pressure) level in the body. Raisins also have antioxidants and phenolic compounds that are known to improve heart health.

Adding raisins to a balanced diet can be helpful. However, if you suffer from any heart disease, you must consult a doctor for personalised advice on your blood pressure and heart health.

Improves Eyesight

Raisins have antioxidants like Vitamin C and A, which can protect the eyes from oxidative damage caused by free radicals. They also have a compound called polyphenol that reduces inflammation and keeps eyes healthy.

Eating raisins in moderation daily and also getting regular eye check-ups can help you maintain good vision.

Improves Bone Strength

Raisins are full of calcium, which is an important component of bone strength. They are also rich in boron, a mineral that is necessary for bone formation. If you want the best Kishmish benefits, you must soak them before eating. They can help your body absorb nutrients better and improve bone density.

**Boosts Immunity

There are many Kismis health benefits. They can help boost your immune system because of the nutrients present in it. They contain antioxidants like Vitamin C and polyphenols that fight harmful free radicals in the body and reduce oxidative stress in the body.

Raisins also have iron and other minerals that support your immune system by making antibodies. The fibre content improves gut health which is important for the immune system. Eating a few raisins every day helps you to boost your immune system.

Helps in Weight Loss

Raisins can help you with weight loss. They are low in calories and fat and have a high content of fibre. So, eating raisins can keep you full and reduce the number of calories you eat in the form of other foods. The fibre content in raisins also helps in digestion, prevents constipation, and keeps your gut healthy.

Also, raisins are sweet naturally, so they are a better alternative to sugary foods. Also, if you have any underlying health problems, you must consult a healthcare professional before adding raisins to your diet.

Cures Acidity and Bloating

Raisins can help with acidity problems as they are alkaline. They can neutralise the extra stomach acid and soothe your digestive system. Raisins also have compounds that help in maintaining a healthy pH balance in the stomach. This reduces symptoms like acid reflux and heartburn.

Regular raisin intake can lower the amount of toxins in your blood. This can reduce issues like bloating, gas, and other health problems like boils and skin diseases.

Prevents Anaemia

Black raisins are good sources of dietary iron. They can help prevent anaemia due to their iron content, which is needed to produce haemoglobin, the molecule that carries oxygen in the blood. Eating raisins regularly can boost iron levels, which supports making more red blood cells.

Black raisins benefits for females include preventing symptoms like feeling tired, weakness, having pale skin, etc. However, if you suffer from anaemia, you must eat a balanced diet and also seek consultation from a healthcare professional.

Prevents Tooth Decay

Raisins have oleanolic acid, which can help prevent tooth decay. They can prevent the growth of germs in the mouth and keep the teeth clean and healthy. Tooth cavities are formed due to the growth of bacteria Porphyromonas gingivalis and Streptococcus mutans. Raisins can prevent these cavity-causing bacteria and prevent teeth from peeling.

Also, raisins are rich in calcium and boron, they prevent tooth decay and also whiten teeth.

Improves Heart Health

Raisins can potentially help control cholesterol levels because of the nutrients present in them. They have soluble fibre like pectin, which can lower LDL (bad) cholesterol. The fibre in raisins binds to the cholesterol within the digestive tract and prevents it from absorption in the blood.

Raisins also have antioxidants and polyphenols that are good for the heart. However, if you suffer from high cholesterol, you must seek a doctor’s advice.

Treats Infertility Problems

Raisins are abundant in natural sugars making them beneficial for boosting the energy level for sex and are also helpful in treating erectile dysfunction in men. Raisins contain arginine, which improves sperm motility and can help treat infertility. They also improve blood circulation and act as a natural aphrodisiac.

However, if you suffer from infertility issues, you must consult a doctor to get personalised treatment.

Helps in Healthy Skin

There are many benefits of raisins for skin. They prevent damage to the skin cells and prevent wrinkles and sagging skin. Raisins can also be used for skin whitening and lightening treatments. They nourish the skin from the inside out and also make it shiny. Eating raisins regularly can help you manage skin conditions like psoriasis.

However, you must consume raisins in moderation to get the most benefits. Also, if you have specific skin concerns, consult a doctor for better results.

Helps in Healthy Hair

Eating raisins can help you keep your hair healthy and shiny. They promote hair growth and improve the cells in your hair follicles. Black raisins are particularly helpful for hair loss. They contain vitamin C, which prevents scalp inflammation and cell damage. Regularly eating them can also prevent dandruff, flakiness, and itchy scalp.

Side Effects of Raisins

Eating raisins is generally safe, but there are rare reports of raisin allergies, especially in young children. Symptoms may include the following:

  • Itching of the mouth

  • Nausea

  • Vomiting

  • Diarrhoea

  • Wheezing

  • Breathing difficulties

  • Fever

Excessive consumption of raisins can lead to carbohydrate overload. If you notice any adverse effects after eating raisins, you should seek immediate medical attention.


Raisins are tiny but mighty nutritional powerhouses. They are packed with vitamins, fibre, and minerals, and offer a variety of health benefits. They can boost digestion, improve immunity, heart health, and bone density, and do a lot more. Raisins can be a valuable addition to a balanced diet.

However, before adding raisins to your diet, remember not to go overboard. Moderation is the key to getting the most benefits of raisins. Enjoy raisins as part of a healthy diet, but do not overdo it as it has a concentrated sugar content.

If you have any underlying health conditions, consult your doctor before making any significant changes to your diet.

About Tata AIG Health Insurance

While indulging in a handful of raisins offers a natural source of vitamins and minerals, it can’t protect you from unforeseen medical emergencies. That is where a robust health insurance plan comes in. A medical insurance plan offers financial safety and shields you from the financial burden of medical costs.

Tata AIG Health Insurance offers a variety of medical insurance plans to suit your needs. Whether you are an individual looking for personal coverage, or seeking parental insurance, you will get a plan to suit your needs. Even if you are an employer seeking group health insurance plans, Tata AIG has options to fit every requirement.

Think of a mediclaim policy as an investment in your well-being. Just like including healthy choices like raisins in your diet, having a mediclaim plan demonstrates a proactive approach to healthcare.

With Tata AIG’s comprehensive coverage options, you can focus on recovery while your insurance will take care of the financial aspects.

Do not wait for a health crisis to strike. Secure your health and your finances with a Tata AIG health insurance plan today.


1. What are the health benefits of eating raisins?

Raisins are rich in antioxidants, fibres, vitamins, and minerals, which can improve digestion, boost immunity, and support heart health. They are a good source of energy and can aid in maintaining healthy skin and hair.

2. What are the different uses of eating raisins?

You can enjoy raisins as a healthy snack or add them to various dishes like cereals, salads, and yoghurt. You can also add raisins to baked goods like cookies, muffins, and breads. You can also add them to savoury dishes like pulao, curries, etc.

3. Can raisins help in weight loss?

Raisins are a low-calorie and fat-free snack. The fibre content in them can help you feel full and reduce cravings for sweets and other high-calorie foods. However, raisins contain concentrated amounts of sugar, so you need to consume them in moderation to get their benefits.

4. Can raisins be beneficial for specific health conditions?

Yes, raisins have shown many health benefits. For example, they may help regulate blood sugar levels, improve bone health, and support digestive health. However, it is always best to consult a healthcare professional before making any significant dietary changes.

Disclaimer: This is a general guide on the health benefits of raisins (Kishmish). It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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