Dark seedless raisins have 299 kcal and 65.2 g sugar per 100 g. Drying concentrates sugar 3–5 times vs fresh grapes (Sadler et al., Int J Food Sci Nutr 2019). Sweet, chewy, and easy to overeat — a 30 g box delivers 90 kcal. Portion errors for calorie-dense foods reach 50–200% (Almiron-Roig et al., Appetite 2013).
How should I track Raisins, dark, seedless?
Raisins, dark, seedless is a good source of fiber. When tracking Raisins, dark, seedless, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.