How Many Calories Are in Kabkab Dates? Higher or Lower Than Raisins?

How Many Calories Are in Kabkab Dates vs Raisins? The Quick Answer

A Kabkab date, a semi-soft Iranian variety, weighs about 12 grams and has around 33 calories, which works out to 275 calories per 100 grams. Raisins have about 299 calories per 100 grams, and a quarter cup (36 grams) holds 108. So Kabkab dates are about 8 percent lower in calories by weight than raisins, and three dates (99 calories) have almost the same energy as a quarter cup of raisins. Both are about 60 percent sugar by weight, so they are sweet, concentrated snacks and not low-calorie foods.

The difference between the two is in the fiber, minerals and the portion people actually eat. Dates have about 6.7 grams of fiber per 100 grams against 3.7 for raisins, plus more potassium, magnesium and copper. Raisins are easier to eat by the handful, so people often take in more calories than they realize. This guide compares Kabkab dates and raisins per piece, per handful and per 100 grams, looks at sugar, fiber, minerals and glycemic index, and offers advice on portions and uses, with three comparison tables and an FAQ.

Three Kabkab dates and a quarter cup of raisins both give about 100 calories

How Many Calories Are in Kabkab Dates?

How Many Calories Are in Raisins?

Kabkab Dates vs Raisins: Calories Compared

Gram for gram, Kabkab dates are lower in calories by about 8 percent and more than twice as rich in fiber per calorie. A raisin is tiny, so counting pieces is not helpful; use a quarter cup or a handful.

Kabkab Dates vs Raisins: Nutrition Compared

Dates have nearly twice the fiber of raisins per 100 grams, and a gentler effect on blood sugar

Which Has More Calories: Kabkab Dates or Raisins?

By weight, raisins have more, 299 against 275 per 100 grams. By serving, three dates (99 calories) and a quarter cup of raisins (108) are close. It matters how much you actually eat. Raisins are small and soft, and handfuls of 50 or 60 grams are common, giving 150 to 180 calories. Kabkab dates are bigger and filling, which may limit how many you eat; most people stop at three to five.

Why Do Dates and Raisins Have So Many Calories?

Both are dried fruits. Fresh dates are about 30 percent water and fresh grapes about 81 percent, so drying concentrates the sugars. Kabkab dates are harvested at the tamar stage with 20 to 25 percent moisture, and raisins are dried from grapes to about 15 percent moisture. Per 100 grams of fresh grapes you have only 69 calories, but removing the water leaves roughly 299 per 100 grams of raisins. The sugar in dates is a mix of glucose, fructose and a little sucrose, and in raisins glucose and fructose with almost no sucrose.

Are Kabkab Dates Healthier Than Raisins?

Both are nutritious in moderation. Kabkab dates have more fiber, magnesium and calcium and lower glycemic index, so they raise blood sugar less. Raisins have more iron, protein and potassium per 100 grams, and polyphenols, particularly in dark varieties. Raisins are sticky and can stay on the teeth, but so can dates. Neither contains added sugar unless processed. The best choice depends on use: dates for a filling snack, raisins for cooking and baking where small pieces are needed.

How Do Kabkab Dates Compare With Other Date Varieties?

Kabkab is one of the larger Iranian dates, with a dark brown, slightly wrinkled skin, a soft, honey-like flesh and a distinct sweet flavor. At 12 grams per date it is bigger than Mazafati or Piarom (about 9 to 10 grams) but smaller than Medjool (24 grams). Calories per 100 grams are similar across soft dates, 275 to 285. So a Kabkab date has about 33 calories, a Mazafati 27, a Medjool 66.

Stuffing a Kabkab date with a walnut half adds about 26 calories and makes the snack more filling

How Should You Eat Kabkab Dates and Raisins?

Eat three Kabkab dates as a snack, or chop them into oatmeal, yogurt and smoothies. Stuff them with almonds or walnuts for a more balanced treat that includes healthy fat and protein. Raisins work well in rice, salads, baked goods and trail mix. A tablespoon of raisins (27 calories) can flavor a bowl of cereal. Mixing one date with a tablespoon of raisins in oatmeal gives enough sweetness without any added sugar.

How Do Kabkab Dates and Raisins Affect Blood Sugar?

Kabkab dates have a glycemic index between 42 and 55 depending on ripeness and study, which is considered low to medium. Raisins range from 54 to 64. A three-date serving of 36 grams has around 26 grams of carbohydrate and a glycemic load of about 11, while a quarter cup of raisins has 28 grams of carbohydrate and a load of about 16. Both should be counted as fruit servings by people with diabetes, ideally in portions of one or two dates or two tablespoons of raisins and eaten with nuts, yogurt or cheese. Eating them after a meal rather than on an empty stomach also reduces the spike.

How Much Fiber and How Many Minerals Do You Get in a Serving?

Three Kabkab dates provide 2.4 grams of fiber, 234 milligrams of potassium, 19 milligrams of magnesium and 22 milligrams of calcium. A quarter cup of raisins gives 1.3 grams of fiber, 270 milligrams of potassium, 11 milligrams of magnesium and 18 milligrams of calcium. Neither serving makes more than 10 percent of the daily value of any mineral except potassium and copper. They are a useful but not a major source, and they should complement vegetables, legumes and whole grains. The fiber in dates includes soluble fiber that supports gut bacteria.

What About Sugar and Sugar Cubes in Dates and Raisins?

Three Kabkab dates contain about 22 grams of natural sugar, equal to 5.5 sugar cubes, and a quarter cup of raisins 21 grams, or 5.3 cubes. These are natural sugars embedded in a food with fiber and minerals, but they still affect blood sugar and teeth. Health guidelines on free sugars apply to juice and syrup, while whole dried fruit is generally treated more gently. Even so, people trying to reduce sugar should treat dried fruit as a concentrated food, not as a free snack.

Which Is Better for Weight Loss?

Dates have the edge for weight loss because they are more filling, with more fiber per calorie, and because a date is a discrete item that is easy to count. Three dates give about 99 calories and satisfy a sweet craving for hours. Raisins are easy to overeat because they come in a loose handful. Both can be helpful when they replace candy or cake, but not when added on top of a normal diet. A good approach is to eat one or two dates with a protein food, such as a spoon of peanut butter or Greek yogurt.

What Are Good Ways to Combine Dates and Raisins?

Mix them in a fruit and nut bar: blend 100 grams of pitted Kabkab dates, 50 grams of raisins, 50 grams of almonds and a pinch of cinnamon, then press into a tray and chill. Each of 8 bars has about 125 calories. Add chopped dates and raisins to a cold-weather grain porridge, to Persian rice dishes, or to a spiced tea cake. They sweeten without sugar, but the calories add up, so use small amounts.

How Are Kabkab Dates Harvested and Graded?

Kabkab dates come mainly from the Bushehr and Khuzestan regions of Iran, and are harvested in late summer to autumn. They are picked when partly ripe and dried in the sun or in controlled rooms to reach a semi-dry, chewy state. Graded by size and moisture, the best fruit is plump, dark brown and glossy, with a thin skin that doesn't peel away, and a moist, honey-like flesh. Moisture levels of 18 to 24 percent give the calorie density used here. A drier grade will have slightly more calories per 100 grams.

How Are Raisins Made and Do Types Differ in Calories?

Raisins are made by drying grapes in the sun, on racks or in dehydrators. Thompson seedless grapes make the most common brown and golden raisins; golden raisins are treated with sulfur dioxide and dried in ovens, keeping a lighter color. Sultanas, currants and black raisins differ slightly in size and sweetness, but calories remain close to 290 to 300 per 100 grams. Oil-coated raisins used in cereals may have a few more calories, and yogurt or chocolate coated raisins can be 400 to 480 per 100 grams.

Who Should Be Careful With Dates and Raisins?

People with diabetes should limit portions and count carbohydrates. Those with irritable bowel syndrome may experience bloating from the fructans and sorbitol in dates and raisins, so smaller servings are better. Sulfite-sensitive people, including some with asthma, should avoid golden raisins and other sulfite-treated fruits. Dried fruit is sticky and not good for teeth when eaten constantly. Raisins and grapes are toxic to dogs, and dates pits are a choking hazard, so remove them for young children. People on potassium restriction for kidney disease should check with their dietitian.

How Should You Store Kabkab Dates and Raisins?

Store dates in an airtight container at room temperature for up to two months, in the fridge for six months, and in the freezer for a year or more. Dates may develop sugar crystals on the surface, which are harmless. Raisins keep for about six months in the pantry and a year in the refrigerator. Keep both away from moisture, which causes mold, and from insects. If dried fruit dries out, soak in warm water for a few minutes or steam briefly to soften it.

Can Dates and Raisins Replace Sugar and Candy?

Yes, partially. Blending soaked Kabkab dates into a paste gives a natural sweetener for baking: 100 grams of paste (about 275 calories) sweetens a recipe that would otherwise take 70 grams of sugar (271 calories), adding fiber and minerals. Raisins can sweeten oatmeal and salads. Replacing a 30 gram serving of gummy candy (100 calories, 14 grams of sugar) with three dates (99 calories, 22 grams of sugar) gives similar energy with fiber, though more sugar, so it works best for those who want fewer additives. Replace sugar in tea with a date on the side to bite between sips.

What Is the Verdict for Daily Snacking?

For a filling, fiber-rich snack with a lower glycemic index, choose Kabkab dates, ideally three at most, paired with nuts. For a small sweet addition to cooked dishes or cereal, raisins are practical, in portions of one to two tablespoons. Both are nutrient-dense compared with candy and baked goods, but both carry about 20 grams of sugar per serving. Think of them as a sweet treat that happens to be nutritious, not as a free food.

Key Takeaways: Kabkab Dates vs Raisins Calories

A Kabkab date has about 33 calories and 275 per 100 grams, while raisins have 299 per 100 grams and 108 per quarter cup. Dates have more fiber and a lower glycemic index, but both are concentrated sugar. Stick to three dates or a quarter cup of raisins.