Parents packing school-holiday lunches
A measured serving or a clearly sized pack can make a fruit addition easier to plan. Check its calories per portion rather than assuming dried fruit is low in calories.
Who is this for?
Families planning lunch rather than repeated snacks
The NHS advises serving dried fruit at mealtimes, including for toddlers, rather than offering it between meals.
Parents checking suitability for a child
Plain dried fruit, fruit-based strips and coated fruit can carry different ingredients and warnings. Check the particular pack for allergens, stones and age-related warnings.
What should you check?
Start with the amount going into lunch, then compare the nutrition information and warnings for that specific product.
| Priority | What to check | Your needs |
|---|---|---|
| Portion and calories | Compare calories per 100g and per intended serving. Check whether the pack contains one portion or needs measuring; the NHS says 30g of dried fruit counts as one 5 A Day portion. | I want to know how much fruit is going into lunch, rather than treating a small-looking pack as automatically low in calories. |
| Sugars and meal timing | Read the “of which sugars” figure as well as any no-added-sugar wording. The NHS advises eating dried fruit at mealtimes rather than between meals. | I can include a measured portion with lunch instead of offering dried fruit each time a snack is requested. |
| Ingredients and warnings | Distinguish plain fruit from purée-based, coated or mixed products. Check the current pack for allergens, stones and age warnings. | If a child has an allergy or needs fruit without stones, I need the warning for this exact product, not another item from the same brand. |
Common buying mistakes
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Calling every small pack “low calorie”
Whitworths lists 50 kcal for a 30g pack of its 1DERS prunes. A stated portion helps you count what you serve, but does not by itself describe the product's calories per 100g.
Compare both figures on the label and choose the amount you intend to put in lunch.
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Reading “no added sugar” as “sugar-free”
Sainsbury's lists Fruit Bowl Raspberry Peelers as no added sugar, while its product information gives 5.8g sugars per 10g portion.
Check the ingredients and the “of which sugars” line, even when the front of the pack says no added sugar.
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Overlooking warnings on fruit-based products
Whitworths warns that some stones may remain in its 1DERS prunes. The Fruit Bowl Peeler may contain nuts and peanuts, while Marks & Spencer warns that its chocolate raisins are unsuitable for children under 36 months because of a choking hazard.
Read the current physical pack for the child's allergy and age requirements, and check fruit for stones where relevant.
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Using coated fruit in place of plain dried fruit
Chocolate-coated raisins contain ingredients beyond raisins, so the name “fruit snack” does not tell you how they compare with plain fruit.
Check the full ingredients and nutrition panel before choosing a coated or mixed product for a dried-fruit lunch portion.
Brand and retailer references
Whitworths
Whitworths lists dried fruit in several formats, including 1DERS prunes in 30g packs.
- The manufacturer states 50 kcal per 30g pack of 1DERS prunes.
- That prune product contains potassium sorbate and carries a warning that some stones may remain; check the pack when buying.
Tesco
Tesco's dried-fruit category lists fruit types including prunes, raisins, sultanas, dates and mango.
- The listed range gives shoppers different fruit types and pack formats to compare.
- Use the individual product label, rather than a category listing, to check calories, ingredients and allergens.
Sainsbury's
Its Fruit Bowl Raspberry Peelers listing illustrates a fruit-purée-and-juice snack rather than conventional dried fruit.
- Sainsbury's lists 31 kcal and 5.8g sugars per 10g portion for this product.
- The listing says it may contain nuts and peanuts; check the current pack if those allergens matter.
M&S
The M&S fruit-snack range includes plain dried fruit alongside mixes and chocolate-coated products.
- The different formats make it important to compare an individual product's ingredients and nutrition panel.
- Marks & Spencer warns that its Belgian Milk Chocolate Raisins Multipack is unsuitable for children under 36 months because of a choking hazard.
Dried-fruit options on Joybuy
These dates, plums, figs and prunes offer different pack formats for a measured lunch addition. Check the portion you will serve and the current label for ingredients and warnings.
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Hao Xiang Ni Ready-to-Eat Red Dates, 900g, 30 × 30g sachets
The 30g sachets provide a stated amount to pack with lunch. The product title specifies 30 sachets in a 900g pack; check dates for pits before serving them to a child.
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UME HOUSE Soft Dried Plums 128g
These dried plums are an option if you plan to measure the amount added to lunch. Check the current ingredients for added sugar or sweeteners, and confirm the nutrition figures on the pack before using them to compare portions.
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Three Squirrels Freeze-Dried Figs 40g
The 40g pack gives you a stated pack size for lunch planning. Check its calories for the amount you intend to serve; a small pack is not, by itself, a low-calorie claim.
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Whitworths Snacking Prunes 190g
This 190g pack lets you measure out the amount you want to include with lunch. It is a different product and pack format from Whitworths' 30g 1DERS prune packs, so use this pack's own label for nutrition and warnings.
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Whitworths Figs 175g
From this 175g pack, measure the amount you want to add to lunch. Check the current ingredients and allergen statement if the child has a relevant allergy.
Frequently asked questions
Does a small pack mean dried fruit is low in calories?
No. Whitworths states that a 30g pack of its 1DERS prunes contains 50 kcal; the pack size tells you the amount served, not whether dried fruit generally is low in calories. Compare both the intended portion and the per-100g figure on the product you choose.
How much dried fruit counts as one 5 A Day portion?
The NHS says 30g of dried fruit counts as one 5 A Day portion. A larger bag can still be used if you measure out the amount for lunch.
Should dried fruit go in lunch or be kept for between-meal snacks?
The NHS advises eating dried fruit at mealtimes rather than between meals. Pack the portion as part of lunch instead of treating it as a snack for repeated grazing.
Does “no added sugar” mean a fruit snack is sugar-free?
No. Sainsbury's lists Fruit Bowl Raspberry Peelers as no added sugar, but its nutrition information gives 5.8g sugars per 10g portion. Read the “of which sugars” figure for the particular product.