Lunch packers who prefer a measured portion
An individual 30g pack can go straight into a lunch bag without weighing or repacking. The NHS uses 30g of dried fruit as its reference for one 5 A Day portion and advises eating dried fruit at mealtimes.
Who might choose each format?
Parents packing smaller lunchbox additions
Mini boxes make it easy to divide a multipack across lunches when a smaller amount is wanted. A 14g raisin box is smaller than the NHS 30g dried-fruit portion, so one box should not be counted as that full portion.
Households preparing several lunches
A larger bag lets you divide dried fruit into portions before leaving home. This takes more preparation than using individually packed servings and calls for something suitable to carry each portion in.
What matters when choosing a pack?
Start with the amount you want in each lunch, then decide whether the convenience of individual packs matters more to you than portioning a bag at home.
| Priority | What to check | Your needs |
|---|---|---|
| Pack format | Check the number of inner packs and whether each is individually wrapped. For a larger bag, plan how you will carry separate lunch portions. | I want something I can put straight into a lunch bag, or I can divide a larger bag at home before the week begins. |
| Portion size | Read the weight of each inner pack, not just the multipack total. The NHS counts 30g of dried fruit as one 5 A Day portion; a 14g mini box is smaller than that reference amount. | A measured 30g pack suits me if I want one dried-fruit 5 A Day portion. For a smaller lunch addition, I would choose a mini pack without counting it as a full portion. |
| When it is eaten | Pack dried fruit with lunch rather than leaving a bag open for repeated between-meal eating. The NHS advises having dried fruit at mealtimes to reduce the risk of tooth decay. | I want the fruit as part of lunch, not something to graze on throughout the day. |
| Ingredients and warnings | Read the ingredients, allergen information and any stone warning on the exact pack. Tesco warns that stones may remain in Whitworths 1-Ders Prunes; Whitworths lists potassium sorbate in its ingredients. | If I am packing food for a child or someone with an allergy, I need to check the specific product before adding it to their lunch. |
| Fruit-and-nut mixes | Confirm that the pack contains the fruit-and-nut combination you want, and read its current allergen information. Do not use the NHS 30g dried-fruit reference to count 30g of a mixed fruit-and-nut pack as a dried-fruit portion. | I would choose a mix only if nuts are suitable for everyone eating it and for the place where the lunch will be eaten. |
What should you check before buying?
-
Counting every mini box as a full 5 A Day portion
The NHS reference is 30g of dried fruit for one portion. A 14g raisin box is a smaller amount, even when it comes in a multipack.
Check the weight per inner pack as well as the total weight. Choose a 30g dried-fruit pack if you want one pack to match that reference amount.
-
Keeping a bag open for between-meal grazing
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay.
Put the amount you intend to eat with lunch into the lunch bag, rather than carrying an open bag to dip into throughout the day.
-
Overlooking stones, preservatives or nuts
Tesco warns that stones may remain in Whitworths 1-Ders Prunes, while Whitworths lists potassium sorbate. A fruit-and-nut mix also needs an allergen check.
Read the current ingredients, allergen information and warnings on the exact pack, particularly when preparing a child’s lunch or food for someone with an allergy.
-
Assuming a larger bag is easier for packed lunches
A larger bag can serve several lunches, but unlike individual packs it needs dividing before you leave home.
Decide whether you will portion it in advance and have suitable containers; otherwise, individually packed servings may fit your routine more readily.
Which brands offer relevant formats?
Whitworths
Whitworths offers a 1-Ders Prunes multipack of five 30g portions. Tesco also lists a 1-Ders Fruit & Nut Mix in five 30g packs.
- The prune pack provides individually measured amounts that match the NHS 30g dried-fruit reference portion.
- The prune product lists potassium sorbate, and Tesco warns that stones may remain. Check allergens separately for the fruit-and-nut mix.
Tesco
Tesco’s dried-fruit listings include individual snack formats, such as a 35g mango pack and raisin boxes sold as nine 14g portions.
- Its listed formats provide a way to compare a single snack pack with smaller boxes.
- A larger bag needs portioning at home; check the current product label when choosing a particular fruit.
M&S
M&S lists Taste Buds 10 Raisin Snack Boxes with a total weight of 140g, a format for dividing across packed lunches.
- Ten small boxes offer a ready-packed alternative to portioning raisins from a bag.
- Check the current individual product label for ingredients and allergens before choosing it for a particular lunch.
Sunsweet
Sunsweet presents portable prune products on its own website. Check the exact pack format when considering one for a UK packed lunch.
- Its prune range may be worth considering if prunes are the fruit you want.
- Confirm the pack size, ingredients and where you can buy the specific product before making a choice.
Joybuy options for packed lunches
These options include individually packed dried fruit in different portion sizes and a nut-and-dried-fruit mix. Compare the amount in each pack and any ingredient or safety considerations with the lunch you are preparing.
No image available
Hao Xiang Ni Ready-to-Eat Red Dates, 900 g (30 × 30 g)
The 30g sachets provide a ready-measured dried-fruit amount for lunch, matching the NHS reference weight for one dried-fruit 5 A Day portion. The dates contain pits, so take care when packing them for children.
No image available
Three Squirrels Daily Dried Cranberries, 256g (16 × 16g)
The individual 16g packs suit a smaller dried-fruit addition to lunch. One pack is below the NHS 30g reference amount for a dried-fruit 5 A Day portion; check the current ingredients if they matter to your choice.
No image available
Three Squirrels Daily Blueberry Dried Snack, 256g (16 × 16g)
These individual 16g packs offer a smaller amount for a packed lunch than a 30g dried-fruit pack. One pack does not reach the NHS 30g reference portion; read the current ingredients when choosing between fruit varieties.
No image available
Be&Cheery Dried Mango with Plum, 80g (12 bags)
The 12 small bags offer a small addition to lunch rather than a ready-measured 30g dried-fruit portion. Check the amount per bag and the current ingredients if either affects your choice.
No image available
J.ZAO Classic Daily-Nut Mix, 750g (30 sachets)
This is a nut-and-dried-fruit mix in individual sachets, not a pack of dried fruit alone. Check the nut ingredients, any nut-free rules where lunch will be eaten and the amount of dried fruit before applying dried-fruit portion guidance.
Frequently asked questions
How much dried fruit counts as one 5 A Day portion?
The NHS counts 30g of dried fruit as one 5 A Day portion. Check the amount in an individual pack: a smaller mini box can still be a lunch addition, but one box should not automatically be counted as a full portion.
Should dried fruit be eaten with lunch or between meals?
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay. Pack the amount you intend to eat with lunch instead of repeatedly eating from a bag through the day.
What should I check before putting a multipack in a child’s lunchbox?
Check the pack size, ingredients, allergen information and any safety warning for the exact product. Tesco warns that stones may remain in Whitworths 1-Ders Prunes; a fruit-and-nut mix needs an additional nut-allergen check.
Are individual packs or a larger bag easier for several lunches?
Individual packs are easier if you want ready-measured amounts without daily preparation. A larger bag works if you are willing to divide it before leaving home and have suitable containers for the portions.