For a strict keto eating plan, a conventional dried-fruit grab bag is generally a poor choice: ASDA Groceries lists 21g carbohydrate per 30g portion for BEAR Dried Mango and 22.6g for Whitworths Strawberry Flavour Mango Fusions. A portion might fit a more flexible personal allowance, but check the carbohydrate for the amount you will actually eat; if you follow medically prescribed ketogenic dietary therapy, make snack choices with your clinical team or dietitian.
A small pack is not necessarily a small carbohydrate commitment. Great Ormond Street Hospital describes ketogenic dietary therapy as very low in carbohydrate, while the dried-mango portions listed by ASDA Groceries contain 21g or 22.6g carbohydrate per 30g. Compare any snack with your own plan rather than treating its pack size as a guide to suitability.
If your plan allows some dried fruit, the useful figure is carbohydrate in the portion you intend to eat. A ‘no added sugar’ label does not replace that check: ASDA Groceries lists BEAR Dried Mango as no added sugar alongside 21g carbohydrate per 30g portion.
Check the current pack for sulphites and any relevant nut, peanut or sesame warnings. ASDA Groceries lists sulphites and possible peanut, nut and sesame presence for Whitworths Strawberry Flavour Mango Fusions; another flavour or product needs its own label check.
Start with carbohydrate for the amount you would eat, then check how many servings the bag contains and whether its ingredients meet your needs.
| Priority | What to check | Your needs |
|---|---|---|
| Carbohydrate per portion | Read the carbohydrate value and its stated portion weight. ASDA Groceries lists 21g per 30g for BEAR Dried Mango and 22.6g per 30g for Whitworths Strawberry Flavour Mango Fusions; neither figure describes every dried-fruit pack. | I need to know whether the amount I would eat fits my own carbohydrate allowance, rather than judging the snack by the size of its bag. |
| Servings per bag | Compare the nutrition-panel portion with the whole bag. ASDA Groceries lists 3–4 servings in a 100g bag of BEAR Dried Mango and suggests two servings for its 75g dried-mango bag. | If I might eat the whole bag, I need to account for the whole bag—not just one labelled serving. |
| Sugar and ingredients | Read total carbohydrate alongside sugars and the ingredient list. ASDA Groceries labels BEAR Dried Mango ‘no added sugar’ but lists 17g sugars and 21g carbohydrate per 30g portion; it says the sugars are naturally occurring. | A ‘no added sugar’ claim alone cannot tell me whether this fruit snack fits my plan. I also want to distinguish plain dried fruit from a mix containing other ingredients. |
| Allergy advice | Check the current pack for declared sulphites and relevant cross-contact warnings. The Food Standards Agency identifies sulphur dioxide and sulphites as ingredients often used in dried fruit. | When an ingredient or allergen matters to me, I need the warning for the exact product and flavour I am buying. |
Portion packaging makes an amount easier to identify; it does not change the food’s carbohydrate content. ASDA Groceries lists 21g and 22.6g carbohydrate per 30g portion for two different dried-mango products.
Check the carbohydrate for the full amount you intend to eat before choosing a single pack or multipack.
BEAR Dried Mango is labelled no added sugar, yet ASDA Groceries lists 17g sugars and 21g carbohydrate per 30g portion. Its product information describes the sugars as naturally occurring.
Use the carbohydrate value for your portion as the main check, then read sugars and ingredients for further detail.
A mix can contain more than fruit and nuts. Whitworths lists chocolate pieces, biscuit components and fruit-derived syrup among ingredients in flavours of its Shots Variety Pack.
Check the ingredients and nutrition panel for the exact flavour, especially when comparing a mix with a plain nut snack.
Sulphites occur in some dried fruit, and the Whitworths mango product listed by ASDA Groceries declares sulphites plus possible peanut, nut and sesame presence. Those warnings are product-specific.
Read the allergy advice on the pack you are buying, including when you have bought the product before.
A brand or range name cannot establish whether an individual snack fits a carbohydrate plan; compare the specific product and portion.
Whitworths offers dried-fruit and mixed-snack products, including Strawberry Flavour Mango Fusions and Shots mixes.
BEAR Dried Mango provides an example of a fruit snack labelled ‘no added sugar’.
Marks & Spencer describes fruit snacks ranging from dates and dried mango to chocolate-coated raisins.
These options are portable alternatives to a plain dried-fruit grab bag: two protein-bar flavours, a portioned nut-and-dried-fruit mix and a nut bar. Check each product’s current carbohydrate and ingredient information against your own requirements; none should be assumed suitable for medically prescribed ketogenic dietary therapy from its name alone.
No image available
A protein-bar alternative to a dried-fruit snack; compare the label for one bar with the amount your plan allows.
The pack contains 12 × 50g bars. This is not a fruit or nut grab bag.
No image available
For a portable option other than dried fruit, check the carbohydrate and allergy advice for this particular bar before choosing it.
The pack contains 12 × 50g bars. Peanut Butter identifies the flavour; use the current label for ingredient and allergen decisions.
No image available
A portioned nuts-and-dried-fruit mix may be worth comparing with a fruit-only bag if your personal carbohydrate allowance permits it.
The 750g pack contains 30 sachets. Because this mix includes dried fruit, check the carbohydrate and ingredients for a sachet rather than assuming it suits strict keto.
No image available
This nut bar offers a different format from a dried-fruit grab bag, but its name alone does not establish whether it fits a carbohydrate allowance.
The pack contains 3 × 42g bars. Check the current carbohydrate value and ingredients for one bar.
No. Check total carbohydrate for the amount you intend to eat: ASDA Groceries lists BEAR Dried Mango as no added sugar, but gives 21g carbohydrate and 17g naturally occurring sugars per 30g portion.
Make that choice with your clinical ketogenic team or dietitian, not from a supermarket label alone. Great Ormond Street Hospital describes ketogenic dietary therapy as very low in carbohydrate and providing only small amounts of fruit; your individual plan determines what can be included.
Read both the stated serving weight and the number of servings per bag. ASDA Groceries lists a 30g portion and 3–4 servings for a 100g BEAR Dried Mango bag, while its 75g ASDA Dried Mango bag suggests two servings.
Check the current ingredient list and allergy advice for any allergens relevant to you, including sulphites and cross-contact warnings. The Food Standards Agency notes that sulphur dioxide and sulphites are often used in dried fruit; ASDA Groceries lists sulphites and possible peanut, nut and sesame presence for Whitworths Strawberry Flavour Mango Fusions.