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Quick Summary
Quick Answer
| Question | Answer |
|---|---|
| What are black raisins? | Dried black grapes, sold as kali kishmish |
| Calories | 299 kcal per 100g, about 90 kcal per 30g handful |
| Key nutrients | Potassium 749mg, iron 1.9mg, fibre 3.7g per 100g (USDA) |
| Main benefits | Digestion, quick energy, potassium, a little iron, antioxidants |
| How many a day | 15-20 raisins (20-30g) |
| Best way | Soak 10-15 overnight, eat in the morning with the water |
| Price at Chau Foods | ₹179 for 250g, ₹329 for 500g, ₹649 for 1 kg |
What Are Black Raisins?
Featured Product
Black Raisins (Kali Kishmish)
Dark, sweet kali kishmish. Soak overnight or snack straight from the pack.
✓ FSSAI certified · Free delivery ₹399+
Black raisins are made by drying dark grape varieties, usually in the sun, until they shrink and turn deep purple-black. In India they are sold as kali kishmish or black kishmish. Most are seedless. They are softer and slightly more tangy-sweet than golden raisins.
Black Raisins Nutrition (USDA, seedless raisins)
| Nutrient | Per 100g | Per 30g handful |
|---|---|---|
| Energy | 299 kcal | about 90 kcal |
| Carbohydrates | 79.2g | about 24g |
| Natural sugars | 59.2g | about 18g |
| Fibre | 3.7g | about 1.1g |
| Protein | 3.1g | about 0.9g |
| Potassium | 749mg | about 225mg |
| Iron | 1.9mg | about 0.6mg |
| Calcium | 50mg | about 15mg |
| Magnesium | 32mg | about 10mg |
Black Raisins Benefits
### Digestion
Fibre and natural sorbitol help keep bowel movements regular. Soaked black raisins in the morning are a common home routine for mild constipation.
### Potassium
At 749mg per 100g, raisins are a good source of potassium, which the body needs for muscle, nerve and heart function and for balancing salt.
### A little iron
Black raisins add about 0.6mg iron per handful. That helps, but it will not correct anaemia on its own. Eat them with vitamin C foods (lemon, amla, orange) for better absorption, and follow your doctor's advice if you are low on iron.
### Antioxidants from dark grapes
Dark grape skins contain polyphenols. Drying concentrates them, so black raisins keep some of these plant compounds.
### Quick energy, natural sweetness
A handful gives fast energy before exercise or study, and replaces toffees or biscuits in a child's tiffin.
Soaked Black Raisins and Black Raisin Water
Featured Product
Munakka (Abjosh Raisins)
Big, soft, golden-brown Abjosh raisins. Soak overnight or add to warm milk in winter.
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- 1Soak 10-15 black raisins in a glass of water overnight.
- 2In the morning, eat the raisins and drink the water.
Soaking makes them softer and easier to digest. The water picks up some sugar and a little of the minerals, so eating the raisins as well gives you the fibre. Read more in our soaked raisins and kishmish water guide.
How Many Black Raisins a Day?
- Adults: 15-20 raisins (20-30g).
- Children: 5-10 raisins, soaked for small children.
- Diabetes or weight loss: 8-10, eaten with nuts or curd, not alone on an empty stomach.
Raisins are high in natural sugar, so a measured handful is better than eating from the pack.
Black Raisins in Pregnancy
A small handful of black raisins can be part of a healthy pregnancy diet: they add fibre (useful because constipation is common in pregnancy), potassium and a little iron. They do not replace iron tablets your doctor prescribes. If you have gestational diabetes, ask your doctor how much is right for you.
Black Raisins for Hair
There is no research showing that black raisins grow hair. Low iron is one known cause of hair fall, and raisins add a small amount of iron to your diet. If your hair fall is heavy, get your iron and thyroid levels checked.
Black vs Golden Raisins vs Munakka
| Black raisins | Golden raisins | Munakka | |
|---|---|---|---|
| Grape | Dark grapes | Green grapes | Large grapes, with seeds |
| Taste | Sweet, slightly tangy | Sweet, mild | Very sweet, juicy |
| Fibre per 100g | 3.7g | 3.7g | 6.8g |
| Best for | Soaking, snacking | Cooking, sweets | Soaking, milk, winter |
Deeper comparisons: black vs golden raisins and munakka in English and benefits.
How to Choose and Store Black Raisins
- Soft, plump and evenly dark. Avoid very dry, hard or sugar-crusted raisins.
- No sour smell, dust or stalks.
- Keep in an airtight jar; refrigerate in hot, humid weather.
Frequently Asked Questions
What are the benefits of black raisins?+
How many black raisins should I eat a day?+
Is it better to eat black raisins soaked?+
Are black raisins better than golden raisins?+
Kali kishmish ke fayde kya hain?+
Can diabetics eat black raisins?+
Shop: Black raisins (₹179 for 250g) | Munakka (₹329 for 250g) | Golden raisins (₹280 for 200g). Free delivery on orders of ₹399 or more.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 28 October 2026
- Last reviewed and updated on 28 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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