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Energy density means getting more for your calories
Energy density is the number of calories (energy) in a given amount (volume) of food. By choosing foods that are low in calories, but high in volume, you can eat more and feel fuller on fewer calories. Fruits and vegetables are good choices because they tend to be low in energy density and high in volume.
So what about raisins? They’re actually high in energy density — they pack a lot of calories into a small package. For example, 1/4 cup of raisins has about 100 calories. For about the same number of calories you could have 1 cup of grapes — and get more bite for your calorie buck.