For a dried-fruit snack after the gym, compare energy per 100g first, then measure the portion you intend to eat; a smaller stated serving does not by itself make one product lower in calories. If quick recovery is needed before another demanding session, the British Dietetic Association advises carbohydrate-rich foods and fluids, while a dried-fruit portion should not be assumed to provide the protein you want from a fuller snack.
If you want dried fruit that is easy to carry, compare packs on the same per-100g basis before deciding how much to take. Asda Groceries lists 182 kcal per 100g for its Apricots 200g; Tesco Groceries lists 57 kcal for a 30g serving of its Ready To Eat Apricots.
When quick recovery is required, the British Dietetic Association advises starting with carbohydrate-rich foods and fluids as soon as possible after exercise. Dried fruit can be one food in that plan, but check its protein declaration if you also want the snack to include protein.
The Food Standards Agency notes that sulphur dioxide and sulphites are often used in dried fruit, including apricots, raisins and prunes. Check the declaration on the exact pack rather than assuming a fruit type is free from them.
Start with the nutrition panel on a common weight basis, then check the portion, ingredients and allergen declaration for the pack you would actually buy.
| Priority | What to check | Your needs |
|---|---|---|
| Energy | Compare kcal per 100g across packs, then calculate the amount for your intended portion. Asda Groceries lists 182 kcal per 100g for its Apricots 200g. | I want to compare dried fruit fairly, even when packs suggest different serving sizes. |
| Post-exercise use | Consider whether quick refuelling is needed. The British Dietetic Association advises carbohydrate-rich foods and fluids when quick recovery is required; check protein per serving separately. | Another demanding session is coming up, so I need to think beyond whether the fruit is convenient to carry. |
| Portion and ingredients | Check energy and sugars for the amount you will eat. Read the ingredients for sweetened fruit or candied peel; Tesco Groceries lists both in its mixed fruit with cranberries and apricots. | I would rather measure a portion than rely on the pack size or the words on the front. |
| Sulphites | Read the current ingredient and allergen declaration. The Food Standards Agency says sulphur dioxide and sulphites are often used in dried fruit. | If I need to avoid sulphites, I need the answer for this exact product, not for dried fruit in general. |
A 30g figure and a per-100g figure answer different questions. Tesco Groceries lists 57 kcal per 30g for Ready To Eat Apricots, while Asda Groceries lists 182 kcal per 100g for its Apricots 200g.
Compare energy per 100g first. Then use the label to work out the energy in the portion you plan to eat.
Tesco Groceries lists sweetened dried cranberries and candied peel in its mixed-fruit product. The word “fruit” on a pack does not tell you whether other ingredients have been added.
Read the full ingredient list alongside the nutrition panel, particularly if you are comparing a mix with a single-fruit pack.
The British Dietetic Association advises carbohydrate-rich foods and fluids when quick recovery is required. A dried-fruit pack alone does not tell you whether the snack also meets your protein preference.
Match the food to the time before your next session, and check protein per serving if you plan to pair the fruit with another food.
The Food Standards Agency says sulphur dioxide and sulphites are often used in dried fruit, including dried apricots. Ingredients can differ between products.
If sulphites matter to your purchase, check the current pack’s ingredient and allergen declaration before choosing it.
Tesco Groceries lists both ready-to-eat apricots and a mixed-fruit product with cranberries and apricots.
Asda Groceries lists a 200g pack of apricots that can be compared using its stated energy per 100g.
Whitworths apricot listings need to be checked by exact product, not just by brand and pack weight.
Sainsbury's Groceries has a dried-fruit and peel category covering several types of product.
M&S presents fruit snacks including dates and soft apricots.
Sunsweet’s European collection includes pitted prunes in 200g pouch and 500g canister formats.
These options cover figs, portion-packed red dates, dried strawberries and preserved figs. Their different fruits and formats make the per-100g label and your intended portion especially important when choosing a post-gym snack.
No image available
This pack offers dried figs to portion out for a post-gym snack. Compare the label’s energy per 100g with the amount you intend to take, and check its ingredient and allergen declarations.
No image available
The 30g sachets make the amount taken after the gym straightforward to identify. Compare energy per 100g before choosing them on portion size alone, and take care with the pits in the whole dates.
No image available
For a dried-strawberry snack after the gym, compare the intended portion with the pack’s energy per 100g. Check the ingredient list for sugar and maltose syrup, and the allergen declaration for sulphites.
No image available
This preserved-fig pack is a different choice from a plain single-fruit pack for a post-gym snack. Compare its energy per 100g and check the ingredient list for added sugar, salt, sweeteners and preservatives.
Dried fruit can contribute carbohydrate, but do not assume it covers everything you want from a recovery snack. When quick recovery is required, the British Dietetic Association advises carbohydrate-rich foods and fluids as soon as possible after exercise; check protein per serving separately if protein is part of your plan.
The NHS says 30g of dried fruit counts as one 5 A Day portion. For a calorie comparison, also check energy per 100g and work out the amount for the portion you intend to eat, since packs can use different stated servings.
Some dried apricots do, so check the exact product’s current ingredient and allergen declaration. The Food Standards Agency says sulphur dioxide and sulphites are often used in dried fruit, including dried apricots.
Do not decide from the word “fruit” or the suggested serving alone. Tesco Groceries lists sweetened cranberries and candied peel in its mixed fruit with cranberries and apricots; compare its energy per 100g and your intended portion with those of the single-fruit packs you are considering.