Sultanas are nutritionally identical to raisins – log them interchangeably. Made from seedless white grapes (Thompson Seedless), they are lighter in color due to sulfur dioxide treatment. The macro difference is negligible for tracking.
How should I track Sultanas?
Sultanas is a good source of potassium. Dried fruits like Sultanas are one of the sneakiest calorie sources because they look small but pack serious energy. Removing the water concentrates the calories — a small handful of dried fruit can match a full bowl of fresh fruit calorically. Research (Almiron-Roig et al., Appetite 2013) shows that people underestimate calorie-dense foods by 50–200% when portioning by eye. Weigh on a scale and pre-portion if snacking. Also check whether your variety is sweetened or unsweetened — the sweetened versions add 10–15% more calories from the sugar coating.