Among the comparable products listed by ASDA Groceries, ASDA Figs provide 3.3g protein per 100g and Whitworths Fantastic Figs provide 3.1g per 100g, so figs can add some protein without replacing a protein food. For a budget shop, choose dried fruit you will use, compare the exact packs’ nutrition labels, and serve it with a meal containing a protein food; the NHS advises eating dried fruit at mealtimes.
If you use dried fruit in porridge, cereal or baking, consider the pack size alongside how often you will use it. Raisins, sultanas and mixed vine fruit are options for these uses, but the pack’s protein figure needs checking separately.
If protein per 100g matters, compare the exact products rather than assuming all figs or all raisins have the same values. ASDA Groceries lists 3.3g per 100g for ASDA Figs and 3.1g for Whitworths Fantastic Figs; those figures describe different products.
If protein is the main reason for shopping, build the meal around a protein food and use dried fruit for flavour or variety. The NHS Eatwell Guide identifies beans, pulses, fish, eggs and meat among protein foods.
Compare protein figures on the same per-100g basis, then check the portion, ingredients and pack size against how you plan to use the fruit.
| Priority | What to check | Your needs |
|---|---|---|
| Protein | Compare protein per 100g on the exact packs. Keep plain dried fruit separate from fruit-and-nut or protein-added products. | I want to know what the fruit contributes without treating it as a replacement for a protein food. ASDA Groceries lists 3.3g protein per 100g for ASDA Figs and 3.1g for Whitworths Fantastic Figs. |
| Pack size | Check the pack weight and whether you can use it as directed after opening. A larger pack is useful only if it suits your routine and storage space. | For regular porridge or baking, I can use a larger pack; for occasional use, I would rather choose an amount I can finish. |
| Portions | The NHS counts 30g dried fruit as one 5 A Day portion and advises eating it at mealtimes rather than between meals to reduce tooth-decay risk. | I want fruit with breakfast or another meal, rather than grazing from the pack throughout the day. |
| Ingredients and storage | Read the ingredient list for water, preservatives or oils. Follow the exact pack’s instructions for storage after opening. | If I prefer a particular fruit preparation, I need to check the label: ASDA Groceries lists water and potassium sorbate in ASDA Figs, while its Whitworths Fantastic Figs listing describes partially rehydrated figs with potassium sorbate. |
Even the higher fig figure in the ASDA Groceries comparison is 3.3g protein per 100g. Choosing figs for that figure alone does not make them a substitute for a protein food.
If protein is your main aim, choose a food such as pulses or eggs for that part of the meal and add dried fruit if you want its flavour.
The NHS counts 30g of dried fruit as one 5 A Day portion and advises eating it at mealtimes, rather than between meals, to reduce the risk of tooth decay.
Measure out a portion to have with a meal, such as porridge, instead of eating repeatedly from the pack.
ASDA Groceries lists water and potassium sorbate in ASDA Figs and describes Whitworths Fantastic Figs as partially rehydrated figs with potassium sorbate. A different fig product may have a different ingredient list.
Read the ingredients and after-opening instructions on the exact pack you choose, particularly if you are buying enough to use over several occasions.
These examples describe particular dried-fruit products and guidance, not every product sold under each name.
ASDA Groceries lists a 200g fig product containing dried figs, water and potassium sorbate.
ASDA Groceries lists Whitworths Fantastic Figs 175g as a partially rehydrated fig product.
Tesco Groceries lists 1kg packs of seedless raisins and sultanas for shoppers who use vine fruit regularly.
Ocado lists M&S Mixed Fruit 500g as a mixture of sultanas, raisins and currants with sunflower oil.
Sunsweet is a reference for shoppers considering prunes rather than figs or vine fruit.
These Joybuy options include figs, raisins, longan and red dates. Compare each exact pack’s protein label and ingredients if those determine your choice; the ASDA Groceries figures for Fantastic Figs do not describe the differently named Whitworths product below.
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A fig option if you are comparing dried fruit for breakfast or baking. Joybuy’s listing for this product states 3.3g protein per 100g and lists dried figs and rice flour; check this pack rather than applying figures for Whitworths Fantastic Figs.
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A 500g raisin pack to consider for repeated breakfast or baking use. Compare its own protein-per-100g label with the figs and check that the pack size suits how often you use raisins.
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A 500g longan option if you want a different dried fruit for a meal or recipe. Check its protein-per-100g figure and ingredient list on the exact product before comparing it with figs or raisins.
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A 500g red-date option for shoppers considering fruit beyond figs and vine fruit. Read its own protein and ingredient labels before deciding whether it meets your needs.
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A 40g freeze-dried fig option, distinct from the partially rehydrated figs in the ASDA Groceries comparison. Check this pack’s protein figure and ingredients rather than assuming the other fig products’ values apply.
Do not rely on dried fruit as the protein food in a meal. ASDA Groceries lists 3.3g protein per 100g for ASDA Figs and 3.1g for Whitworths Fantastic Figs, while Ocado lists 2.4g for M&S Mixed Fruit. The NHS Eatwell Guide instead identifies foods such as beans, pulses, fish, eggs and meat as protein foods.
ASDA Groceries lists ASDA Figs at 3.3g protein per 100g and Whitworths Fantastic Figs at 3.1g per 100g. That comparison applies to those two products, not to every fig pack; read the exact label when choosing another brand or preparation.
The NHS says 30g of dried fruit counts as one 5 A Day portion. Measure the amount if you want to use that portion size rather than judging it by the pack.
The NHS advises eating dried fruit at mealtimes rather than as a between-meal snack to reduce the risk of tooth decay. Add it to a meal instead of eating it repeatedly throughout the day.
Choose a protein food for that part of the meal and add dried fruit if you want its flavour. The NHS Eatwell Guide identifies beans, pulses, fish, eggs and meat among protein foods; compare the dried fruit separately by its own label and the amount you intend to use.