Start by comparing plain dried fruit rather than looking for a special reduced-fat range: ASDA Groceries lists 0.2g fat per 30g for Whitworths Amazing Apricots, while Tesco lists 0g per 100g for Sunsweet Stoned Prunes. For a work-from-home lunch, check the exact pack’s ingredients and nutrition panel as well as its fat content, particularly for mixed fruit or sweetened berries. The NHS says 30g of dried fruit counts as one 5 A Day portion and advises eating it at mealtimes rather than between meals to reduce tooth-decay risk.
If you want dried fruit alongside a sandwich, yoghurt or savoury lunch, compare the fat content of plain varieties on the exact pack. The apricot and prune examples listed by ASDA Groceries and Tesco show why a reduced-fat label need not be your starting point.
A measured serving can help distinguish lunch from repeated desk snacking. The NHS uses 30g as a dried-fruit 5 A Day portion; Whitworths also lists individual 30g packs in its 1DERS fruit variety multipack.
Fruit type alone does not establish what else is in a pack. Check the ingredient and allergen declarations if sulphites, nuts, added sugar or oil matter to your choice, and read any warning about remaining stones or pits.
Compare nutrition on the same stated quantity, then choose a pack format that fits how you will serve the fruit at lunch.
| Priority | What to check | Your needs |
|---|---|---|
| Fat content | Compare fat per 100g or per stated serving on the same basis. ASDA Groceries lists 0.2g per 30g for Whitworths Amazing Apricots; Tesco lists 0g per 100g for Sunsweet Stoned Prunes. | I want a fruit addition that fits my low-fat preference without assuming a reduced-fat label is necessary. |
| Ingredients and sugars | Read the full ingredient list, then compare sugars on equivalent serving sizes. ASDA Groceries lists candied peel, glucose-fructose syrup and sugar in its Mixed Fruit, with 20g sugars per 30g. | If I want fruit without added sweetening or oil, the product name alone will not answer that question. |
| Portion and timing | Check whether the bag needs measuring or contains 30g packs. The NHS says 30g dried fruit counts as one 5 A Day portion and advises eating dried fruit at mealtimes to reduce tooth-decay risk. | A portion set aside for lunch suits me better than an open bag beside my desk. |
| Allergens and warnings | Check the exact pack for sulphites and other allergen declarations, plus stone or pit warnings. The Food Standards Agency notes that sulphites are often used in dried fruit. | Where an ingredient or remaining pit matters to me, I need the declaration and warning for the fruit I am actually buying. |
Plain products can already have little fat: ASDA Groceries lists 0.2g per 30g for Whitworths Amazing Apricots, and Tesco lists 0g per 100g for Sunsweet Stoned Prunes. Their different serving bases still need attention when comparing labels.
Check fat on the exact pack, then look at the ingredients and sugars rather than treating one front-of-pack phrase as the whole decision.
The NHS identifies 30g as one dried-fruit 5 A Day portion and advises eating dried fruit at mealtimes, rather than between meals, to reduce tooth-decay risk.
Set aside a portion to eat with lunch, or choose a pack containing individual 30g servings if that format is easier to use.
ASDA Groceries lists syrup and sugar in the candied peel of its Mixed Fruit; Holland & Barrett lists sugar and sunflower oil in its dried cranberries. Neither product name conveys the full ingredient list.
Read the ingredients before choosing a mix, and compare the sugars line using the same serving quantity.
The Food Standards Agency notes that sulphites are often used in dried fruit. The cited Whitworths apricots declare sulphur dioxide, while the cited Sunsweet pitted prunes warn that an occasional pit or fragment may remain.
Read the delivered pack’s allergen declaration and safety warnings before eating, particularly when these details affect your choice.
These examples show why pack format and product-level labels matter; a brand or retailer name does not establish the ingredients of every item in its range.
Its dried-fruit range includes bagged apricots and a 1DERS variety multipack with individual 30g apricot or mango packs.
Tesco’s listing for Sunsweet Stoned Prunes provides an example of a larger prune pack to portion at home.
Tesco lists the cited Sunsweet Stoned Prunes with product-level nutrition and warning information.
Its dried-fruit category lists formats from 35g mango and 40g apricots to 500g and 1kg mixed-fruit bags.
ASDA Groceries lists both the cited Whitworths apricots and an ASDA Mixed Fruit product.
Its fruit-snack catalogue includes dried fruit, medleys and organic options, as well as a no-added-sugar filter.
These options include bagged figs, dates and prunes, 30g red-date sachets and individually wrapped prunes. For a work-from-home lunch, choose between measuring fruit from a bag and using an individually packed format, then check the exact label for your ingredient and allergen needs.
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Bagged figs offer a fruit component to measure out for lunch. Check the pack’s ingredient and allergen information if either affects your choice.
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The 30g sachets provide a defined amount to add to lunch, matching the quantity in NHS dried-fruit portion guidance. Take care when eating these dates because they contain pits.
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Individually wrapped prunes offer an alternative to serving fruit from an open bag. Check the pack for portion information, ingredients and any pit warning before choosing them for lunch.
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This 300g bag can be portioned for a work-from-home lunch. Its listed ingredients include sunflower oil, so check the label if you want a fruit-only product, and heed its warning about possible shell fragments.
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The 190g bag is a prune option to portion out for lunch. Its listed ingredients include potassium sorbate, which matters if you are looking for a fruit-only ingredient list.
Not necessarily. ASDA Groceries lists 0.2g fat per 30g for Whitworths Amazing Apricots, while Tesco lists 0g per 100g for Sunsweet Stoned Prunes. Compare the exact pack’s fat value on a consistent quantity, especially if you are considering a fruit-and-nut mix instead of fruit alone.
The NHS says 30g of dried fruit counts as one 5 A Day portion. You can measure it from a larger bag or choose an individual 30g pack to have with lunch.
The NHS advises eating dried fruit at mealtimes rather than as a between-meal snack to reduce tooth-decay risk. If you work from home, setting it aside as part of lunch follows that guidance more closely than repeatedly eating from a desk-side bag.
No. ASDA Groceries lists candied peel containing glucose-fructose syrup and sugar in its Mixed Fruit; Holland & Barrett lists sugar and sunflower oil in its dried cranberries. Read the ingredients and compare sugars per stated serving on the products you are choosing between.
Yes, if sulphites affect your choice. The Food Standards Agency notes that they are often used in dried fruit, and the cited Whitworths apricots declare sulphur dioxide. Check the allergen declaration on the exact pack before eating.