Calories in Kishmish (Raisins): Nutrition, Portions, and Diet Tips
Calories in Kishmish (Raisins): Nutrition, Portions, and Diet Tips
Kishmish (Raisins) contain 299.0 kcal per 100 g, and the serving used on this page, 1 small box (about 40 g), provides 119.6 kcal. Drying grapes removes the water and leaves the calories packed into a much smaller volume, so a handful feels light but adds up quickly. If you are tracking food for weight management, weigh your kishmish once so you know what your usual portion really looks like.
Nutrition Facts for Kishmish (Raisins)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Kishmish (Raisins), per 100 g | 299.0 | 3.3 | 79.3 | 0.2 |
| Kishmish (Raisins), 1 small box (about 40 g) | 119.6 | 1.3 | 31.7 | 0.1 |
The values above come from the USDA entry Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) (fdcId 168165). Per 100 g the fruit gives protein 3.3 g, carbohydrate 79.3 g and fat 0.2 g, while 1 small box (about 40 g) gives protein 1.3 g, carbohydrate 31.7 g and fat 0.1 g. Almost all of the energy comes from carbohydrate, and fat stays very low in both the 100 g figure and the serving figure. Protein is modest, so kishmish works better as a quick carbohydrate source than as a protein food. Keep this in mind when you balance the rest of your plate.
Kishmish (Raisins) Portions in Pakistani Kitchens
In Pakistani cooking, kishmish shows up in pulao, biryani, zarda, kheer, seviyan, sheer khurma, dry fruit mixes, muesli and home made biscuits. In those dishes it is usually combined with ghee, sugar, khoya or milk, so the total calorie count of the dish is higher than the fruit on its own. For plain snacking, 1 small box (about 40 g) is a practical reference portion, and it delivers 119.6 kcal. A loose handful from a large kitchen jar is much harder to judge, because one person's handful can be small and another person's can be nearly twice as much. If you eat kishmish every day, tip it into a small bowl or keep it in a box you already know, then check the weight once on a kitchen scale. From then on you can estimate honestly instead of guessing. Remember that raisins are often eaten straight from the packet while chatting or watching television, and that habit alone can add a few hundred kcal without you noticing.
Kishmish (Raisins) Compared With Other Foods
For a straight comparison, Khajoor (Dates) provide 277.0 kcal per 100 g, and 2 dates (about 24 g) come to 66.5 kcal. Banana is lighter at 89.0 kcal per 100 g, with 1 medium banana (about 118 g) at 105.0 kcal. So Kishmish (Raisins) at 299.0 kcal per 100 g sits just above khajoor on the 100 g scale, while banana is far lower on that same scale. The picture changes when you look at real servings, because 2 dates (about 24 g) give 66.5 kcal and 1 medium banana (about 118 g) gives 105.0 kcal, while 1 small box (about 40 g) of kishmish gives 119.6 kcal. All three can fit into a normal day, and the serving you actually eat decides how much they add.
Is Kishmish (Raisins) Good for Weight Loss?
Kishmish (Raisins) can fit into a calorie controlled diet, but portion size decides the outcome. The fruit is energy dense at 299.0 kcal per 100 g, so small amounts are easy to fit while large handfuls can quietly push your daily total up. Weight loss comes from the overall pattern of your week, not from any single food, and dried fruit is one of those items where the difference between a planned portion and an unplanned one matters a lot. If you enjoy kishmish, budget for 119.6 kcal from 1 small box (about 40 g), or use a smaller handful, and keep the rest of the meal simple. What you do not want is to avoid it completely and then give up on tracking altogether, because a plan you can follow is better than a plan that feels too strict.
How to Eat Kishmish (Raisins) Wisely
- Measure one serving, 1 small box (about 40 g) at 119.6 kcal, before you start eating instead of picking from the packet.
- Use kishmish as a topping on porridge, dahi or salad rather than as a free time snack, so it adds flavour in a controlled amount.
- In rich dishes like zarda, kheer or pulao, count the whole dish in your tracker, because ghee, sugar and khoya add calories on top of the fruit.
- If you want a larger volume snack, pair a small amount of kishmish with something lighter, and keep an eye on the day's total.
Who Should Be Careful
If you have diabetes, are pregnant, or have kidney or heart conditions, ask a doctor before adding raisins regularly to your diet. Dried fruit is concentrated in carbohydrate, and individual needs differ a lot based on your medicines, your lab reports and your overall diet. This page gives general information only and does not replace advice from a qualified health professional.
FAQ
How many calories are in 100 g of Kishmish (Raisins)? Kishmish (Raisins) have 299.0 kcal per 100 g. That same 100 g provides protein 3.3 g, carbohydrate 79.3 g and fat 0.2 g.
How many calories are in one serving of Kishmish (Raisins)? The serving used here is 1 small box (about 40 g), which gives 119.6 kcal, with protein 1.3 g, carbohydrate 31.7 g and fat 0.1 g. If your box is bigger, the calories will be higher.
Is Kishmish (Raisins) good for weight loss? It can be part of a calorie controlled eating plan when the portion is kept steady and tracked. The fruit itself does not decide the result, your overall daily intake and habits do.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. Browse all products, explore Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact us with any questions.
Data source: USDA FoodData Central, Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program), fdcId 168165. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.