Calorie-conscious revision snack planners
If you want a portable sweet snack, a measured amount makes energy figures easier to compare across packs. The NHS uses 30g as its dried-fruit portion reference.
Who might find this useful?
Students checking for added ingredients
If you prefer a short ingredient list, check whether a fruit snack also contains sugar, syrup, candied peel or juice concentrate.
People who snack throughout a study session
If you tend to leave an open pack beside your work, meal timing matters as well as portion size. The NHS advises having dried fruit at mealtimes rather than between meals.
What should you check before choosing?
Start with the amount you intend to eat, then compare energy and ingredients on the product labels.
| Priority | What to check | Your needs |
|---|---|---|
| Portion and energy | Compare energy per 30g. If the label gives only a per-100g figure, multiply it by 0.30; check whether the pack contains more than one portion. | I want an amount I can set aside before studying, rather than judging calories by the size of a pouch or a handful. |
| Ingredients | Read the full list for sugar, syrup, candied fruit and juice concentrate. Check the energy figure even when a pack says no added sugar. | A simple fruit ingredient list matters to me, but I do not want to mistake it for a lower-calorie label. |
| When to eat it | The NHS says 30g of dried fruit counts as one 5 A Day portion and advises eating dried fruit at mealtimes rather than between meals. | If I usually graze while revising, I need to plan dried fruit with a meal instead of leaving a pack open on my desk. |
| Fruit-and-nut mixes | Compare energy for the same weight and read the allergen information. Whitworths lists 133 kcal per 30g for its 1DERS fruit-and-nut mix, which contains peanuts. | I may want a fruit-and-nut mix, but I need to judge its labelled portion and ingredients separately from plain dried fruit. |
Common snacking mistakes
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Assuming every dried-fruit pack has similar calories
Pack weights and labelled serving sizes differ, so comparing figures for different amounts can mislead.
Use the energy figure for 30g on each label. Where only per-100g energy is shown, multiply it by 0.30.
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Assuming the fruit name tells you every ingredient
Sainsbury’s lists candied peel made with glucose-fructose syrup and sugar in its mixed dried fruit; M&S lists concentrated pineapple juice in its cranberries.
Read the ingredient list when choosing between plain fruit and a sweetened or juice-infused product.
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Grazing from a large bag during revision
A measured amount helps you keep track of the portion, but it does not change the NHS advice to eat dried fruit at mealtimes rather than between meals.
Set aside the amount you intend to eat and have it with a meal, rather than repeatedly snacking from the bag.
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Comparing a fruit-and-nut mix as if it were plain fruit
Whitworths lists 133 kcal per 30g for its 1DERS fruit-and-nut mix. It contains peanuts, so its energy and ingredients need separate consideration.
Compare its labelled energy with plain-fruit options using the same weight, and check its allergen declaration.
Brand and retailer references
These examples show why the exact product label matters; a brand name alone does not establish a calorie figure or ingredient list.
Whitworths
Whitworths has dried-fruit products and portion-oriented snack formats.
- Whitworths lists its Sunny Raisins as 99% raisins with sunflower oil.
- The brand’s serving guidance gives 63 kcal for 30g of its sweet figs; check the label of the particular fig product you choose rather than applying that figure to every variant.
Sainsbury’s
Sainsbury’s lists dried-fruit products including raisins, apricots, prunes and mixed fruit.
- Its Mixed Dried Fruit 500g label lists 97 kcal per 30g serving.
- That product also lists 22.2g sugars per 30g and contains candied mixed peel made with glucose-fructose syrup and sugar.
M&S
M&S lists plain fruit, fruit mixes and fruit-and-nut products in its fruit-snack range.
- The range includes different formats to compare by portion and ingredient list.
- M&S lists 331 kcal and 65g sugars per 100g for its cranberries, which contain concentrated pineapple juice; those figures do not describe its other fruit snacks.
Tesco
Tesco lists dried-fruit options including raisins, prunes, cranberries and dates.
- The different fruit types offer a starting point for comparing pack formats.
- Use each product’s nutrition and ingredient label, rather than the category listing, to compare portions.
Joybuy dried-fruit options
These dried-fruit packs offer different pack sizes for revision-day planning. Check each label’s energy and ingredients for the amount you intend to eat, and follow NHS advice to have dried fruit at mealtimes.
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Organix Goodies Raisins 12+ Months, 12 x 14g
The 12 individual 14g packs offer a defined amount to take out for a revision day. Compare energy for the amount eaten rather than treating one mini pack as a 30g portion.
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Kooky Gently Dried Dragon Fruit 20g
The 20g pack provides a defined amount to consider for a revision-day meal. Check its ingredient list and energy label if avoiding added ingredients or comparing it with 30g portions.
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Frula Freeze-Dried Mango 10g
This freeze-dried mango comes in a 10g pack. Use its labelled energy figure when comparing the pack with larger dried-fruit portions; check the ingredients separately.
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Three Squirrels Freeze-Dried Figs 40g
The 40g pack is larger than the NHS 30g dried-fruit portion reference. Check the label for the energy in the amount you plan to eat; do not apply figures for a different fig product to this one.
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Whitworths Figs 175g
The 175g bag allows you to set aside a measured amount, but it is not an individual 30g pack. Check this variant’s label for its energy and ingredients rather than using figures for another Whitworths fig product.
Questions about dried fruit for revision
What amount should I use to compare dried-fruit calories?
Use 30g for a like-for-like comparison. The NHS says 30g of dried fruit counts as one 5 A Day portion; if a label gives energy per 100g, multiply that figure by 0.30 to calculate energy per 30g.
Is no-added-sugar dried fruit automatically lower in calories?
No. Compare the energy figures for the same amount: Sainsbury’s lists its no-added-sugar BEAR dried pineapple at 303 kcal per 100g, equivalent to about 91 kcal per 30g. Check the ingredient list as well as the claim on the front of a pack.
Can I graze on dried fruit throughout revision?
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. If you choose it on a revision day, plan a measured amount with a meal instead of repeatedly eating from an open pack.
How can I tell whether dried fruit has added ingredients?
Read the full ingredient list. Sainsbury’s Mixed Dried Fruit lists candied peel made with glucose-fructose syrup and sugar, while M&S Cranberries lists concentrated pineapple juice; a fruit name alone does not tell you how the product was prepared.