For a more substantial protein contribution from a dried-fruit-based option, compare fruit-and-nut mixes by the amount of protein in the portion you will eat: Whitworths lists 4.1g in its 30g fruit-and-peanut pack, while Sainsbury's lists 1.1g in a 10g serving of goji berries. The portions differ, and nuts may rule out a mix for some buyers. If elevenses is between meals, the NHS advises having dried fruit with a meal instead to reduce the risk of tooth decay.
If you want protein as well as the convenience of a ready-to-eat snack, compare the amount in the pack or portion rather than the per-100g figure alone. Whitworths lists 4.1g protein in a 30g fruit-and-peanut pack, which also contains 10.2g sugars and has nut-related allergen information.
Plain goji berries offer a dried-fruit option to compare with fruit-and-nut mixes. Sainsbury's labels its goji berries a source of protein, but lists 1.1g protein in its 10g serving. Check the current pack for ingredients and allergen information rather than assuming any dried fruit is suitable for your requirements.
If elevenses falls between meals, protein is not the only consideration. The NHS says 30g of dried fruit counts as one 5 A Day portion, but advises eating dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay.
Start with the portion you would eat, then consider the timing of the snack and the ingredients in any mix.
| Priority | What to check | Your needs |
|---|---|---|
| Protein per portion | Read the grams of protein per serving or pack, and note its weight. For comparison, Whitworths lists 4.1g per 30g fruit-and-peanut pack; Sainsbury's lists 1.1g per 10g serving of goji berries. | I want to know how much protein is in the amount I will actually eat, not mistake a per-100g figure for a serving. |
| Meal timing | The NHS says 30g of dried fruit counts as one 5 A Day portion and advises eating dried fruit at mealtimes, not between meals, to reduce tooth-decay risk. | If elevenses is a break between meals, I would rather move the dried fruit to breakfast or lunch when following that advice. |
| Ingredients and allergens | Check the current ingredients and allergen statements. Whitworths' 1Ders mix contains peanuts and may contain nuts and sesame; M&S Goji Berries list sulphur dioxide or sulphites. | I need to screen each pack for ingredients I avoid, even when a plain-fruit product looks simpler than a mix. |
| Sugars and pack size | Read sugars alongside protein for the same portion. Whitworths lists 10.2g sugars per 30g pack and includes sweetened dried cranberries; check how you would portion a larger pack. | A protein figure alone will not tell me what else is in the snack or how much I am likely to eat. |
Sainsbury's Goji Berries list 11.4g protein per 100g, but 1.1g in the stated 10g serving. Those figures answer different questions.
Compare protein for the pack or portion you intend to eat. If comparing products with different serving sizes, keep those differences visible.
The NHS says 30g of dried fruit counts as one 5 A Day portion, while advising that dried fruit be eaten at mealtimes to reduce tooth-decay risk.
If elevenses is between meals and you are following that guidance, have the dried fruit with breakfast or lunch instead.
Whitworths' fruit-and-nut mix contains peanuts and may contain nuts and sesame. M&S Goji Berries list sulphur dioxide or sulphites, so fruit-only and mixed products both warrant a label check.
Read the current pack's ingredients and allergen statements before selecting a product for someone with an avoidance requirement.
Whitworths lists both 4.1g protein and 10.2g sugars in its 30g 1Ders pack, which contains sweetened dried cranberries.
Check the protein, sugars, ingredients and portion weight together rather than drawing a conclusion about the whole snack from one figure.
Its 1Ders Energising Fruit and Nut Mix provides a specific fruit-and-nut example for comparing protein by pack.
Its Goji Berries provide a plain dried-fruit reference with both per-100g and serving-level protein figures.
M&S Goji Berries offer another product-specific nutrition panel to consult when considering plain dried fruit.
These options include goji berries and fruit-and-nut mixes, plus nut-only snacks for readers considering a different kind of elevenses. A nut-only product is not a dried-fruit choice; compare each product's labelled portion and ingredients for the role you have in mind.
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Consider this fruit-and-nut mix if you are comparing mixed snacks with plain dried fruit. The named pack is 750g; check the current label for the portion weight, protein figure and nut information before deciding how much to have.
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This 100g goji-berry pack is a plain-fruit option to compare with mixes. Check its own serving-level protein and current allergen information; figures and label claims for another brand's goji berries do not establish those details for this product.
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For a fruit-and-nut mix in a 115g pack, check the labelled serving size before comparing its protein with a fruit-only option. Read the current ingredients and allergen statements as well as the nutrition panel.
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This 140g cashew-and-peanut snack is a savoury, nut-only alternative, not a dried-fruit mix. If you are considering it for elevenses instead, check the protein per intended portion and the current allergen information.
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This 500g tin is a nut-only option rather than a way to include dried fruit at elevenses. Portion out the amount you intend to eat, then use the product's own label to assess protein and allergens.
That depends on the product and the amount eaten. Whitworths lists 4.1g protein in a 30g fruit-and-peanut pack, while Sainsbury's lists 1.1g in a 10g serving of goji berries. Compare portions of a size you would actually eat, and remember that the Whitworths mix contains peanuts.
The NHS says 30g of dried fruit counts as one 5 A Day portion. It also advises eating dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay.
If you are following NHS tooth-health advice, have dried fruit with a meal instead of as a standalone between-meal snack. You could move the portion to breakfast or lunch while choosing what else suits your elevenses break.
Check the current pack for ingredients and allergen statements relevant to you. Whitworths' 1Ders mix contains peanuts and may contain nuts and sesame; M&S Goji Berries list sulphur dioxide or sulphites. Do not assume that every product in either category has the same ingredients.
No. Sainsbury's labels its Goji Berries a source of protein, but that wording does not say the product is a meal replacement. Its nutrition panel lists 1.1g protein in the stated 10g serving, so check the serving figure rather than relying on the front-of-pack wording alone.