Seeded raisins have 296 kcal and 6.8 g fiber per 100 g. The seeds add fiber (6.8 vs 4.5 g) compared to seedless. Less common in stores but provide a better satiety profile.
How should I track Raisins, seeded?
Raisins, seeded is high in fiber. When tracking Raisins, seeded, 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.