Choose a fruit-only dried-fruit pack for a portion of fruit, not as the main protein part of a snack: Whitworths’ 30g apricot or mango packs provide approximately 0.66g protein each, calculated from the brand’s declared 2.2g per 100g. A fruit-and-nut mix can provide more protein, but check the amount in the portion you will eat and its allergens. If protein is the priority, compare a separate protein food rather than relying on dried fruit.
The useful distinction is whether you want the snack itself to contribute protein or mainly want a convenient fruit portion.
If the snack needs to make a substantial contribution to your protein plan, compare foods intended for that role. Whitworths declares 2.2g protein per 100g for its fruit-only apricot and mango packs, so dried fruit can instead accompany a separately chosen protein food.
A portioned dried-fruit pack may suit you when fruit is the main reason for buying it. The NHS says 30g dried fruit counts as one 5 A Day portion and advises eating dried fruit at mealtimes rather than between meals.
A fruit-and-nut mix needs a closer look at its ingredient and allergen label. Ocado’s listing for M&S Fruit & Nuts identifies nuts and sulphites; check the exact pack against the ingredients you need to avoid.
Start with protein in the portion you expect to eat, then decide whether you want dried fruit, a fruit-and-nut mix or a different snack. Pack size and ingredients can change that decision.
Choose it when: You want a portable fruit portion and are meeting your protein goal through other foods.
Bear in mind: Whitworths’ 30g apricot or mango packs provide approximately 0.66g protein each, based on the brand’s per-100g figure.
Choose it when: You want dried fruit with nuts and can eat the ingredients on the pack.
Bear in mind: Ocado lists 11.2g protein per 100g for M&S Fruit & Nuts, but its 70g bag is labelled as two servings and contains nuts and sulphites.
Choose it when: Protein, rather than a portion of fruit, is the main purpose of the snack.
Bear in mind: Check that food’s own protein per serving; add dried fruit separately if you also want it.
| Priority | What to check | Your needs |
|---|---|---|
| Protein per portion | Read protein per 100g and per serving. Whitworths declares 2.2g per 100g for its fruit-only packs; Tesco lists 2.0g per 25g pack for Whitworths Shots Berry + Chocolate Clusters. | I want to know what one pack contributes, rather than judging it by a protein-containing ingredient or a per-100g figure alone. |
| Pack and serving size | Check whether the bag contains one serving or several. Ocado lists the 70g M&S Fruit & Nuts bag as two servings. | If I plan to eat half a bag, I need the protein figure for that portion—not the figure for the whole bag. |
| Fruit portion and timing | The NHS counts 30g dried fruit as one 5 A Day portion and advises having dried fruit at mealtimes rather than between meals. | For me, the grab bag is a convenient portion of fruit, even if another food supplies most of the snack’s protein. |
| Ingredients and allergens | Read the current ingredient and allergen statements, including any precautionary wording. Ocado identifies nuts and sulphites in M&S Fruit & Nuts. | Before choosing a nut-containing mix, I need to check that its ingredients suit me. |
A 30g Whitworths fruit-only pack provides approximately 0.66g protein, calculated from the brand’s declared 2.2g per 100g. Tesco lists 2.0g per 25g pack for Whitworths Shots Berry + Chocolate Clusters.
Read protein per pack before choosing it for a protein-focused snack. If you want dried fruit as well, consider it alongside a separately selected protein food.
Ocado lists 11.2g protein per 100g for M&S Fruit & Nuts, but its 70g bag is labelled as two servings. That is a different eating portion from a single 25g or 30g pack.
Compare protein in the amount you expect to eat, as well as protein per 100g.
The NHS advises eating dried fruit at mealtimes rather than between meals.
Consider when you will eat a grab bag, not just whether its portion size is convenient.
The M&S Fruit & Nuts listing identifies nuts and sulphites. The Food Standards Agency notes that sulphites are often used in dried fruit.
Check the current pack for the ingredients and precautionary statements relevant to you before choosing it.
These examples show why the exact product and portion matter more than the brand name alone.
Whitworths lists portioned dried-fruit and mixed-snack formats, including 1DERS and Shots. Their ingredients and protein figures differ by product.
The M&S Fruit & Nuts product listed by Ocado combines dried fruit and nuts in a 70g bag labelled as two servings.
These Joybuy options include lentil cakes, nuts, a seed-and-fruit blend and snack bars. Compare their individual labels if you are considering something other than a dried-fruit grab bag; the walnuts are nuts alone, and the seed blend is a different format from a single-portion fruit pack.
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A lentil-cake option if you want to compare a savoury snack with dried fruit. The pack is 100g; check its nutrition label for protein in the portion you intend to eat.
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Walnuts rather than a fruit-and-nut mix, in a 110g pack. Check the portion and allergen label if you are considering nuts instead of a fruit-only grab bag.
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A 200g seed-and-goji-berry blend to consider for adding to another food, rather than a single-portion grab bag. Check the label for its serving size and ingredients.
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A flapjack alternative to a dried-fruit pack, supplied as three 50g portions. Compare protein and other nutrition information per flapjack on the product label.
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A fruit-and-nut bar format rather than loose dried fruit, with four 35g bars. Check protein per bar and the nut ingredients before treating it as an alternative to a protein-focused snack.
The Whitworths 30g apricot and mango packs provide approximately 0.66g protein each, calculated from the brand’s declared 2.2g per 100g. If protein is the main purpose of your snack, compare a separate protein food rather than relying on that fruit pack.
It can provide more protein than the fruit-only example, but check the portion: Ocado declares 11.2g protein per 100g for M&S Fruit & Nuts, and its 70g bag is labelled as two servings. Check its nuts and sulphites too before deciding whether it suits you.
The NHS says 30g dried fruit counts as one 5 A Day portion. It also advises eating dried fruit at mealtimes rather than between meals, so consider when a grab bag fits into your day.
Check protein for the portion you will eat and read the current ingredient and allergen statements. Ocado’s M&S Fruit & Nuts listing identifies nuts and sulphites; the Food Standards Agency notes that sulphites are often used in dried fruit.