Hosts comparing calories
If you want dried fruit on the table without assuming every mix has the same energy content, compare packs per 100g and plan the amount you will serve.
Who is this choice for?
Hosts serving guests with allergen needs
Check each current pack’s ingredients and allergen statement before sharing it. The checked M&S soft apricots and mixed fruit declare sulphites.
Hosts handing out individual portions
Small raisin boxes can be easier to distribute than an open bowl. A small box does not, by itself, mean fewer kcal per 100g: Whitworths lists 47 kcal per 14g box and 333 kcal per 100g for Sunny Raisins.
What should you check before buying?
Start with a like-for-like comparison per 100g, then check the serving format and ingredients that matter for your guests.
| Priority | What to check | Your needs |
|---|---|---|
| Energy | Compare kcal per 100g on the same basis. Whitworths lists 215 for Fantastic Figs; Marks & Spencer lists 217 for Collection Soft Apricots and 340 for its checked mixed fruit. | I want to choose by the energy content of the actual product, not assume all dried fruit or fruit mixes are alike. |
| Portions | Check the weight of a box or the amount going into each serving. The NHS says 30g of dried fruit counts as one 5 A Day portion; a 14g box and a 100g nutrition figure answer different questions. | Individual packs would make handing food out simpler, or I could portion fruit before guests arrive. |
| Ingredients | Read the full list as well as the sugar and energy values per 100g. The checked M&S mixed fruit includes sweetened cranberries, sweetened pineapple and candied peel; sugar content alone does not show whether sugar was added. | I would rather know what is in the bowl than choose from fruit imagery on the front of a pack. |
| Allergens | Check the current pack for sulphur dioxide or sulphites and any other relevant warnings. Keep the original packaging available when transferring fruit to serving bowls. | Guests may need to identify ingredients before taking food from a shared table. |
What is easy to overlook?
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Calling all dried fruit low calorie
The checked products vary: Whitworths Fantastic Figs list 215 kcal per 100g, while the checked M&S sweetened mixed fruit lists 340 kcal per 100g.
Compare the same weight on each label, then use the amount you intend to serve when planning portions.
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Treating a fruit mix like a single-fruit product
The checked M&S mix contains sweetened cranberries, sweetened pineapple and candied peel. Its ingredients and nutrition differ from the checked figs and soft apricots.
Read the ingredient list and kcal per 100g if your aim is a lower-energy dried-fruit option.
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Losing allergen information at the serving table
Sulphites are declared on the checked M&S apricots and mixed fruit, so unlabelled bowls could leave guests unsure which product they contain.
Keep packets available and identify the product in each bowl; check its current label before serving.
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Using a small pack as a per-100g comparison
Whitworths Sunny Raisins list 47 kcal for a 14g box but 333 kcal per 100g. The box figure describes that portion, not a lower energy content by weight.
Choose a box for its serving size if that helps with distribution, and use per-100g figures when comparing different fruits.
Which brand references help?
These examples show why the product and its label matter more to this decision than the brand name alone.
Whitworths
Its Fantastic Figs and Sunny Raisins illustrate the difference between comparing energy per 100g and choosing a small ready-portioned box.
- Whitworths lists Fantastic Figs at 215 kcal per 100g and Sunny Raisins at 47 kcal per 14g box.
- Fantastic Figs contain sunflower oil and potassium sorbate; Sunny Raisins list 333 kcal per 100g despite the small box size.
M&S Collection
The checked soft apricots offer a single-fruit choice, while the separately checked M&S mixed fruit is a different ingredient and nutrition proposition.
- Marks & Spencer lists Collection Soft Apricots at 217 kcal per 100g.
- The apricots declare sulphites and may contain fruit stones. The checked mixed fruit lists 340 kcal per 100g and includes sweetened and candied ingredients.
Tesco
Tesco Groceries lists dried-fruit types including prunes, cranberries, raisins and sultanas.
- The range gives hosts several fruit types and pack formats to compare.
- Check the nutrition and ingredient label of the particular product rather than treating the range as one lower-calorie choice.
Joybuy dried-fruit options
These products cover figs, prunes, portioned raisins and red dates for different street-party serving plans. Compare the current pack labels before choosing by calories or ingredients.
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Whitworths Figs 175g
A 175g pack to portion for a shared table. Check its kcal-per-100g figure on the pack before comparing it with other figs, and check the nut and peanut handling statement for guests who need that information. This is not the Whitworths Fantastic Figs product discussed above.
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J.ZAO Pitted Chilean Prunes 500g
Individual wrapping offers a way to hand out portions. Check the serving weight and current ingredients, including listed isomaltose; do not rely on the longer product title’s sugar-free wording when assessing sugar content.
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Natures Finest Juicy Pitted Prunes 700g
These prunes come in juice, so their format differs from dry fruit intended for a hand-held snack. Plan how to serve them from the 700g container, and check the pack’s warning about possible stone fragments.
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Organix Goodies Raisins 12+ Months, 12 x 14g
Twelve 14g boxes provide separate portions for handing out. Compare kcal per 100g with other fruits if energy by weight is your priority; the box size alone cannot answer that question.
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Haoxiangni Grade 2 Fresh-Locked Pitted Red Dates Original Flavour 280g
This 280g pack offers pitted red dates for a shared serving. Check its kcal per 100g against the other products before choosing it for a lower-calorie spread, and portion the pack to suit your table.
Questions about serving dried fruit
What portion should I plan for the table?
The NHS says 30g of dried fruit counts as one 5 A Day portion. You can use that as a reference when filling small bowls or comparing it with an individual pack’s stated weight.
Should I leave dried fruit out for grazing throughout the party?
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay. Serving it alongside the main food is more consistent with that advice than leaving an open bowl out for the afternoon.
Do I need to check dried fruit for sulphites?
Yes. The Food Standards Agency notes that sulphur dioxide and sulphites are often used in some dried fruit, and the checked M&S soft apricots and mixed fruit declare them. Read each current pack before transferring its contents to a serving bowl.