Holiday snackers comparing fat content
If fat content is your priority, compare the figures per 100g on the products you are considering. A fruit-and-nut mix needs its own check rather than being treated as equivalent to plain dried fruit.
Who is choosing dried fruit?
Shoppers avoiding added sugar
The ingredients list helps distinguish fruit without added sugar from products containing sugar, syrup or juice concentrate. Also read the sugars figure: no added sugar does not mean a low total sugars value.
Families packing food for days out
Pack size matters if you plan to divide dried fruit into portions. The NHS counts 30g as one 5 A Day portion and advises having dried fruit at mealtimes rather than between meals.
What should you check?
Start with the nutrition figures for the exact fruit or mix, then check what is in the pack and how you plan to serve it.
| Priority | What to check | Your needs |
|---|---|---|
| Nutrition labels | Compare fat and sugars per 100g on the same basis. Read any traffic-light label alongside the full nutrition panel. | I want to compare the fruit itself, not decide from a front-of-pack impression. In a Food Standards Agency and Ipsos Northern Ireland survey of 611 people in Northern Ireland, conducted from September to November 2024, 49% actively used traffic-light labelling when shopping for food; this was not a dried-fruit-specific measure. |
| Ingredients | Check for added sugar, syrup, juice concentrate and oil. Read the sugars figure even when a product says it has no added sugar. | For a simple fruit option, I want to know what has been added. M&S Dried Pineapple, for example, is described as free from added sugars but declares 73.2g sugars per 100g. |
| Portions and timing | Check the pack size before dividing it for a trip. The NHS counts 30g of dried fruit as one 5 A Day portion and advises eating it at mealtimes. | A measured portion can go in my packed lunch instead of leaving a larger bag open for repeated snacking between meals. |
| Allergens | Read the current pack’s ingredients and allergen statements, particularly for sulphites and any restrictions relevant to your household. | If someone travelling needs to avoid an ingredient, I need to check the exact pack. M&S lists sulphur dioxide or sulphites in its Soft Peach and Nectarine and Orchard Fruits Medley products. |
Common buying mistakes
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Letting a reduced-fat claim make the whole decision
Fat content does not tell you the product’s sugars value or whether ingredients have been added. The M&S dried-fruit examples differ on both fat and sugars per 100g.
Compare both nutrition figures and read the ingredients list for the exact product.
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Leaving a large bag open for grazing
The NHS counts 30g of dried fruit as one 5 A Day portion and advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
Divide a larger pack before a day out, or include the fruit with a packed meal.
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Assuming every dried fruit suits the same ingredient requirements
Some M&S dried-fruit products list sulphur dioxide or sulphites. Ingredients and allergen information can change.
Check the current pack against each traveller’s ingredient and allergen requirements.
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Comparing a fruit-and-nut mix as though it were plain fruit
Adding nuts changes what is being compared, so the fat figure for plain dried fruit cannot stand in for a mix.
If fat content determines your choice, compare the nutrition panels of the specific packs rather than their category names.
Brand and retailer references
M&S
M&S product pages provide nutrition and ingredient details for several dried-fruit options, making individual packs possible to compare.
- Its listed Soft Peach and Nectarine has less than 0.1g fat per 100g; its Dried Pineapple has 0.4g per 100g and is described as free from added sugars.
- Some listed fruits contain sulphites. Check the current pack because product information can change.
Tesco
Tesco lists dried-fruit formats including raisins, prunes and cranberries.
- The category includes different fruit types to compare by format and ingredients.
- Use each product’s own nutrition panel for a fat or sugars comparison; a category name does not establish those figures.
Whitworths
Whitworths describes a range spanning dried fruit, nuts and seeds.
- Its range offers both fruit and mixed-snack formats to consider.
- Check a fruit-and-nut mix separately from plain dried fruit when comparing fat content.
Dried-fruit options on Joybuy
These dried-fruit packs offer different fruit types and pack sizes for holiday food planning. Compare the current pack’s nutrition and ingredients if fat content, added sugar or allergens determine your choice.
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Kooky Gently Dried Dragon Fruit 20g
The 20g pack is a compact option to put in a holiday bag. If an exact fat figure matters, check the current nutrition panel; the product information describes fat as “almost none” rather than giving a number. Note the choking warning for children under four.
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Whitworths Dates 300g
The 300g pack can be divided before a day out if you want smaller portions for a packed meal. Check its current fat and sugars figures against other packs. The product information also carries a choking warning for small children.
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Frula Freeze Dried Fruits Peach 10g
The 10g freeze-dried peach pack offers a small pack size for a day out. Compare its current fat and sugars figures with other fruit options if those values guide your purchase.
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Whitworths Figs 175g
The 175g fig pack can be divided into portions before travelling. Check the current label if nut or peanut handling warnings matter to your household.
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Frula Freeze Dried Fruits Mango 10g
The 10g freeze-dried mango pack is another small-format fruit option for a packed meal. Read its current ingredients and nutrition panel if added sugar or a specific fat figure affects your choice.
Frequently asked questions
Is dried fruit always low in fat?
No single fat figure applies to every product. M&S lists less than 0.1g fat per 100g for its Soft Peach and Nectarine and 0.5g per 100g for Orchard Fruits Medley. Compare the exact pack, especially if it includes nuts or other ingredients.
Does no added sugar mean a low sugars value?
No. M&S describes its Dried Pineapple as free from added sugars, but its nutrition information declares 73.2g sugars per 100g. Check the total sugars figure as well as the ingredients.
How much dried fruit counts as one 5 A Day portion?
The NHS says 30g of dried fruit counts as one 5 A Day portion. That gives you a reference when dividing a larger holiday pack or choosing a smaller one.
When should dried fruit be eaten during a day out?
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. You could include a portion with a packed lunch instead of grazing on it throughout the day.
Do dried-fruit packs need an allergen check?
Yes, if an ingredient or allergen restriction affects your choice. M&S lists sulphites in its Soft Peach and Nectarine and Orchard Fruits Medley products; check the current pack because ingredient information can change.