Choose dried fruit for fruit flavour and a compact portion, not as the protein base of a revision snack. A fruit-and-nut mix may provide more protein than plain dried fruit, but its protein content, sugars and allergens still need checking. If a high-protein food is the requirement, verify that choice separately and use dried fruit as an accompaniment.
If a high-protein claim matters more than fruit flavour, check the food’s protein and energy figures together. Under the Great Britain claim standard published on legislation.gov.uk, at least 20% of its energy must come from protein.
Dried fruit can be a compact fruit component without being the meal’s protein source. The NHS says 30g counts as one 5 A Day portion and advises eating dried fruit at mealtimes rather than between meals.
A mix may offer more protein than plain dried fruit, depending on its ingredients. Check the serving size, sugars and current allergen information; a nut-containing mix is not suitable for everyone or automatically high protein.
Start with the requirement that decides the purchase: a high-protein food, a fruit portion, or a mix of fruit and nuts. Then compare nutrition figures on the same quantity of food.
| Priority | What to check | Your needs |
|---|---|---|
| Protein claim | Compare protein and energy per 100g, or use figures for the same serving size. The Great Britain standard published on legislation.gov.uk requires at least 20% of energy to come from protein for a high-protein claim; protein grams alone do not establish this. | If protein is the deciding factor in my revision snack, I need to check the energy share rather than rely on a product name. |
| Mix ingredients | Read the ingredients and compare sugars for the stated serving. Whitworths lists peanuts, raisins and sweetened dried cranberries in its 1DERS mix, with 4.1g protein and 10.2g sugars per 30g pack. | I would like fruit and nuts together, but I also want to know what is in the pack and how its serving figures compare. |
| Portion and timing | The NHS says 30g of dried fruit counts as one 5 A Day portion and advises eating it at mealtimes, not between meals, to reduce tooth-decay risk. | For a long revision day, I want to portion dried fruit as part of a meal rather than keep grazing from a bag. |
| Allergens | Check the current ingredients, emphasised allergens and any precautionary statement. Whitworths lists peanuts in its 1DERS mix; Marks & Spencer says its Natural Nut Medley is not suitable for people with nut, peanut or sesame allergy. | Before choosing a nut-containing snack for myself or someone else, I need to know whether its allergen information makes it suitable. |
A protein figure does not show what share of the food’s energy comes from protein. Under the Great Britain standard published on legislation.gov.uk, that share must reach 20% for a high-protein claim.
Use figures on the same basis: multiply protein grams by 4 kcal, divide by total kcal and express the result as a percentage. Check the pack’s nutrition declaration before buying for this specific requirement.
The nuts or peanuts that contribute protein can also make a mix unsuitable for someone with a relevant allergy. Whitworths lists peanuts in its 1DERS mix, while Marks & Spencer identifies nut, peanut and sesame allergy restrictions for its Natural Nut Medley.
Read the current pack’s ingredients and precautionary allergen statements before choosing a mix.
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
Portion dried fruit for a meal instead of repeatedly picking from an open bag. If you need a high-protein snack, check that food separately.
Whitworths lists sweetened dried cranberries in its 1DERS mix, while Marks & Spencer lists concentrated apple juice among the ingredients of its dried blueberries.
Read the ingredients alongside the nutrition panel when comparing plain fruit with sweetened fruit or a mix.
Whitworths offers dried fruit and fruit-and-nut mixes relevant to a portable revision snack.
Tesco Groceries lists dried-fruit formats including raisins, sultanas, prunes, cranberries, dates and mango.
Marks & Spencer provides contrasting nutrition examples in dried fruit and nuts.
This savoury lentil-cake option is for readers considering a snack outside dried fruit. Check its nutrition declaration if meeting a high-protein claim standard is essential to your choice.
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A savoury lentil-cake option rather than dried fruit. Compare its protein and energy on the same per-100g basis before treating it as a high-protein choice, and check the current pack’s allergen information.
Only if the particular food meets the applicable claim standard: in Great Britain, legislation.gov.uk sets the high-protein threshold at 20% of energy from protein. Marks & Spencer lists 1.5g protein and 341kcal per 100g for its dried blueberries, which falls below that threshold. Check the nutrition declaration of the product you intend to buy.
It can, but compare like quantities and do not assume the mix qualifies as high protein. Whitworths lists 4.1g protein and 10.2g sugars per 30g pack for its peanut-containing 1DERS mix; Marks & Spencer lists 1.5g protein per 100g for its dried blueberries. The different serving bases mean those figures should not be read as a direct per-portion comparison.
The NHS says 30g of dried fruit counts as one portion. It also advises having dried fruit at mealtimes rather than between meals.
The NHS advises eating dried fruit at mealtimes, not between meals, to reduce tooth-decay risk. Portion it for a meal rather than repeatedly picking from a bag during revision.
Check protein and energy on the same quantity of food, then read the sugars, ingredients and current allergen statements. Whitworths lists peanuts in its 1DERS mix, and Marks & Spencer says its Natural Nut Medley is not suitable for people with nut, peanut or sesame allergy.