For a comparable 30g portion, Whitworths Phenomenal Prunes list fewer calories than M&S Organic Soft Apricots—50kcal versus 65kcal—but the apricots list less sugar: 8.6g versus 11.0g, according to their product labels. Neither figure establishes whether a dried fruit is suitable for everyone managing diabetes. Diabetes UK notes that eating a lot of dried fruit at once can have a bigger effect on blood glucose, so compare carbohydrate and sugars for the amount you intend to eat, not calories alone.
Dried fruit can be easy to eat in a large amount at once, as Diabetes UK points out. Compare the carbohydrate, sugars and calories in the portion you plan to eat rather than assuming naturally occurring sugars make a product suitable for you.
Calories and sugars can point to different choices. The Whitworths prune label lists 50kcal and 11.0g sugars per 30g; the M&S apricot listing gives 65kcal and 8.6g sugars for the same amount.
An individual pack can make the amount easier to judge than a handful from a larger bag. Tesco Seedless Raisins come in 14g boxes, each labelled with 40kcal, 9.2g carbohydrate and 8.4g sugars.
Start with the amount you will eat, then compare energy and carbohydrate on the same portion basis. Ingredients, allergens and pack format can change which option works for your circumstances.
| Priority | What to check | Your needs |
|---|---|---|
| Portion and carbohydrate | Find the labelled serving size and its carbohydrate value. If packs use different serving sizes, compare the same weight before drawing a conclusion. | I want to know the carbohydrate in the amount I will actually eat, rather than relying on a small serving printed on one pack. |
| Calories and sugars | Whitworths lists 50kcal and 11.0g sugars per 30g of Phenomenal Prunes; the M&S Organic Soft Apricots listing gives 65kcal and 8.6g sugars per 30g. Check carbohydrate as well: 11.0g and 14.6g respectively. | If calories are my starting point, I still want to see whether the sugars and carbohydrate figures lead me to a different choice. |
| Pack size | Check whether the pack provides individual portions or needs measuring. Tesco labels each 14g raisin box with 40kcal and 9.2g carbohydrate; it is not a 30g serving. | A small box makes the amount clear to me, while a larger bag means I will measure out a portion myself. |
| Ingredients and allergens | Read the ingredients for sweetened or candied fruit, and check the allergen declaration on the exact pack. The M&S Organic Soft Apricots listing names sulphur dioxide (sulphites). | I need to check whether an ingredient or allergen makes a particular product unsuitable for me, regardless of its calorie figure. |
| Eating occasion | The NHS counts 30g of dried fruit as one 5 A Day portion and advises having dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. | I would rather plan a portion with a meal than repeatedly take fruit from an open bag between meals. |
Diabetes UK notes that dried fruit is easy to consume in a large amount at once, which can have a bigger effect on blood glucose.
Check carbohydrate and sugars for the portion you intend to eat, and measure it if the pack does not provide individual portions.
Per 30g, the labelled Whitworths Phenomenal Prunes have fewer calories but more sugars than the M&S Organic Soft Apricots. The apricots also list sulphites.
Compare energy, carbohydrate, sugars, ingredients and allergens together before deciding which difference matters to you.
The Ocado listing for M&S Mixed Fruit with Cranberry & Apricot includes sweetened cranberries, sweetened pineapple and candied peel; it lists 66.0g sugars per 100g.
Read the ingredients rather than judging a mix by the fruit names on the front, and compare its nutrition panel with any plain-fruit alternative you are considering.
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
Set out the amount you intend to eat and have it with a meal instead of repeatedly grazing from the pack.
Phenomenal Prunes provide a labelled 30g portion for comparing calories with other dried fruits.
Organic Soft Apricots offer a different calorie-and-sugars trade-off from the labelled Whitworths prunes.
Seedless Raisins come in individual boxes for shoppers who want the pack to define the amount.
Sunsweet lists pitted prunes in pouch and canister formats on its European site.
These prunes and figs offer different pack sizes and portioning formats. Compare each current pack's nutrition and ingredients for the amount you intend to eat; the separately discussed M&S apricots and Tesco raisin boxes are not part of this product selection.
No image available
Individually wrapped prunes offer a way to set out a portion, but check how much each wrapper contains. The listing's sugar claim conflicts with its accompanying nutrition information; use the current pack's sugars and carbohydrate values rather than relying on that claim.
No image available
If you are considering figs instead of prunes or apricots, measure the amount from this 175g pack and compare its current energy, carbohydrate and sugars values on the same portion basis.
No image available
This 500g pack of pitted prunes needs a measured serving if you want to compare it with a 30g portion or a small individual pack. Check the current label for carbohydrate, sugars and ingredients.
No image available
For this 190g prune pack, measure the portion you intend to eat and check its own nutrition label rather than assuming it has the same values as another Whitworths product. The listing's allergen information conflicts with its ingredients; check the actual packaging if allergens matter to you.
No image available
This 200g prune pack is another option to compare by a measured serving. Check its current calories, carbohydrate and sugars alongside the ingredients and storage instructions before choosing it.
No. Diabetes UK notes that it is easy to eat a lot of dried fruit at once and that doing so can have a bigger effect on blood glucose. Check the carbohydrate and sugars in the portion you intend to eat rather than relying on a general claim of suitability.
The NHS counts 30g of dried fruit as one 5 A Day portion. It advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
Whitworths Phenomenal Prunes list 50kcal per 30g, compared with 65kcal for M&S Organic Soft Apricots, according to their product labels. The prunes also list 11.0g carbohydrate and 11.0g sugars for that portion, so calories do not tell the whole story.
The M&S Organic Soft Apricots listing gives 8.6g sugars per 30g, versus 11.0g on the Whitworths Phenomenal Prunes label. The apricots list more calories for that portion and contain sulphur dioxide (sulphites), so check the other label details too.
Yes, if allergens affect your choice. The M&S Organic Soft Apricots listing names sulphur dioxide (sulphites); check the declaration on the exact pack you are buying, along with its ingredients and instructions.