Regular bakers and household shoppers
If dried fruit goes into several recipes or meals during the week, pack weight and the type of fruit mix matter more than they would for an occasional portion.
Who is this for?
Shoppers comparing fruit-only snacks
If fat content is a concern, compare the nutrition panel and ingredients of the particular fruit product. A fruit-and-nut mix is a different comparison from a pack containing dried fruit alone.
Shoppers checking allergens
If sulphites or other allergy warnings affect your choice, read the declaration on the current pack. Warnings can differ even between products containing similar fruits.
What should you check?
Start with the product type and intended use, then compare nutrition figures on the same basis and read the full ingredient and allergen information.
| Priority | What to check | Your needs |
|---|---|---|
| Fat and sugars | Compare fat and sugars per 100g, then check the stated serving size. Sainsbury's lists less than 0.5g fat and 22.2g sugars per 30g serving for its mixed dried fruit; Joybuy lists 26.4g fat per 100g for Whitworths Wondermix fruit-and-nut mix. These are different products and measurement bases. | I'm looking for dried fruit with a fat figure that suits me, but I also want to see how much sugar is in the amount I would use. |
| Ingredients | Check which fruits are included and whether the mix contains candied peel, syrups or other added ingredients. Sainsbury's mixed dried fruit includes candied peel made with glucose-fructose syrup and sugar; Marks & Spencer's three-fruit mixed dried fruit lists sultanas, raisins, currants and sunflower oil. | For baking, I may want a traditional mix with peel. If I want a simpler fruit mix, the ingredient list matters more than the category name. |
| Pack format | Match the pack weight to how often you will use it. Check the storage directions if a larger bag will remain open between uses; check individual pack weights when choosing portioned fruit. | A larger bag makes sense when dried fruit goes into several household meals; smaller packs are easier to set aside for separate occasions. |
| Allergen information | Read the current ingredients and suitability statement, including sulphur dioxide or sulphites and any nut, peanut or sesame warning. Marks & Spencer lists sulphites in some fruit products and additional allergy suitability warnings on its dried pineapple. | I need to know whether this particular pack is suitable, rather than relying on the type of fruit shown on its front. |
| Portion size | The NHS states that 30g of dried fruit counts as one portion of 5 A Day. Compare that amount with the weight of an individual snack pack rather than assuming every pack is one portion. | If I buy separate snack packs, I want their stated weights to be clear before treating one pack as a portion. |
Common buying mistakes
-
Judging a fruit product by its fat figure alone
Fat and sugars answer different questions. Sainsbury's mixed dried fruit lists less than 0.5g fat but 22.2g sugars per 30g serving, while Joybuy lists 26.4g fat per 100g for Whitworths Wondermix, which contains nuts.
Compare the full nutrition panel and keep fruit-only products separate from fruit-and-nut mixes when deciding which figures matter to you.
-
Assuming every dried-fruit mix is unsweetened fruit
Ingredients differ between mixes. Sainsbury's mixed dried fruit contains candied peel with glucose-fructose syrup and sugar; Marks & Spencer's mixed fruit with cranberries and apricots includes sweetened fruit.
If you want to avoid those ingredients, read the full list rather than relying on the words “mixed dried fruit”.
-
Overlooking sulphites and other allergy warnings
The Food Standards Agency notes that sulphur dioxide and sulphites are used in some dried fruit. Individual fruit products can also carry nut, peanut or sesame suitability warnings.
Check the ingredients and allergy statement on the current pack, particularly when changing product or flavour.
Brand and product-line references
These examples illustrate differences between particular dried-fruit products; a brand name alone does not establish the ingredients or nutrition of another item in its range.
Tesco
Tesco lists mixed dried fruit in both 500g and 1kg bags, formats worth considering for repeated household use.
- The two listed pack weights give regular bakers a choice of quantity.
- Check the ingredients and storage directions of the bag you choose; pack weight does not establish its fruit mix.
Sainsbury's
Sainsbury's 500g mixed dried fruit is a baking-style mix of sultanas, raisins, currants and candied mixed peel.
- Its stated 30g serving contains less than 0.5g fat.
- The same serving lists 22.2g sugars, and the candied peel contains glucose-fructose syrup and sugar.
M&S
Marks & Spencer's 500g mixed dried fruit lists sultanas, raisins, currants and sunflower oil, without candied peel in that product's ingredient list.
- This particular mix lists 0.4g fat per 100g.
- It also lists 68.8g sugars per 100g. Other M&S fruit products have different ingredients and allergy warnings.
Whitworths
Whitworths products include fruit-only packs as well as fruit-and-nut mixes, so the product type changes the comparison.
- Joybuy lists 0.5g fat per 100g for Whitworths Sunny Fruit Mix-Ups Apricots & Mango.
- Joybuy lists 26.4g fat per 100g for Whitworths Wondermix fruit-and-nut mix. Check each product's nut and sulphite declarations.
Dried-fruit options on Joybuy
These dried-fruit options include different fruits and pack sizes for a weekly shop. They are not interchangeable with the mixed-fruit baking bags discussed above: check each product's ingredients, preparation directions and warnings for your intended use.
No image available
HEYU Sweet Dried Longan 500g
This 500g longan pack is an option if you want a single type of dried fruit for household use. Check the preparation directions before buying: the product information notes that cooking is required, so do not assume it is ready to eat.
No image available
Whitworths Dates 300g
A 300g dates pack to consider if dates, rather than a mixed-fruit blend, suit your recipes. Its product warning mentions possible shell fragments and says it is not suitable for small children who could choke on nuts; read the current pack warning before use.
No image available
J.ZAO Pitted Chilean Prunes 500g
This 500g pitted-prune product is described as individually wrapped, which may suit shoppers setting aside separate portions. Check its full ingredient and nutrition labels rather than treating the pack's “sugar-free” wording as a description of its sugar content; the product information also mentions low-polymer isomaltose.
No image available
Natures Finest Juicy Pitted Prunes 700g
The 700g pack offers a larger quantity of prunes for repeated household use. The product information describes fruit juice from concentrate and warns that stones, pit fragments, seeds or stems may remain; check the ingredients and inspect the fruit when using it.
No image available
Whitworths Figs 175g
This 175g fig pack is a smaller-format choice than the larger fruit bags here, so check whether the quantity covers your intended use. Its product information says it is produced in a facility that handles nuts and peanuts; read the current allergy warning if that matters to you.
Frequently asked questions
Do I need specially reduced-fat dried fruit for a weekly shop?
Not necessarily. Marks & Spencer lists 0.4g fat per 100g for its mixed dried fruit, while Sainsbury's lists less than 0.5g per 30g serving for its mix. Compare the exact product and serving basis: Joybuy lists 26.4g fat per 100g for Whitworths Wondermix, which also contains nuts.
Should I compare sugars as well as fat?
Yes, the two figures describe different aspects of the product. Sainsbury's mixed dried fruit lists 22.2g sugars per 30g serving despite its less-than-0.5g fat figure for that serving; its ingredients include candied peel with glucose-fructose syrup and sugar. Compare figures using the same stated quantity where possible.
How much dried fruit counts as one portion of 5 A Day?
The NHS states that 30g of dried fruit counts as one portion of 5 A Day, equivalent to around 80g of fresh fruit. It advises having dried fruit at mealtimes rather than between meals to reduce tooth-decay risk; an individual snack pack is not necessarily 30g.
When should I check dried fruit for sulphites?
Check the current pack whenever sulphites are relevant to your choice. The Food Standards Agency says sulphur dioxide and sulphites are used in some dried fruit and notes a higher risk of reaction for people with asthma. Read other allergy and suitability warnings too, as they differ by product.