For a strict ketogenic plan, a dried-fruit value pack is generally a poor choice for routine snacking: Sainsbury's Prunes declare 16.3g carbohydrate per 30g, while the British Dietetic Association describes very-low-carbohydrate ketogenic diets as 20–50g carbohydrate per day. If you plan to use dried fruit occasionally within a more flexible carbohydrate allocation, compare the exact pack's carbohydrate declaration and ingredients, then measure the portion you intend to use. A prescribed medical ketogenic diet calls for calculations from the ketogenic diet team, not a general retail comparison.
A measured serving can take up a substantial part of a daily carbohydrate allocation. The British Dietetic Association describes very-low-carbohydrate ketogenic diets as 20–50g carbohydrate per day; Sainsbury's declares 16.3g per 30g serving of its prunes.
If dried fruit is an occasional recipe ingredient, compare carbohydrate for the amount you intend to use. A larger pack does not change the carbohydrate in each portion.
The British Dietetic Association says medical ketogenic diet therapy should be implemented and monitored by an experienced ketogenic diet team. Use the team's food calculations rather than a general pack comparison.
Start with the carbohydrate in a planned portion; only then consider ingredients, pack size and how you will store the rest.
| Priority | What to check | Your needs |
|---|---|---|
| Portion carbohydrate | Compare declared carbohydrate on the same serving basis and use the per 100g figure if serving sizes differ. Sainsbury's lists 16.3g per 30g for its prunes and 21.1g per 30g for its 1kg mixed fruit; Whitworths lists 19.4g per 30g for Mixed Fruit. | I need to know how a measured portion fits the rest of my day's food. The British Dietetic Association describes very-low-carbohydrate ketogenic diets as 20–50g carbohydrate per day. |
| Ingredients | Read the full list for candied peel and sweetening ingredients, then check the carbohydrate declaration for that exact product. Whitworths Mixed Fruit and Sainsbury's 1kg mixed fruit list candied peel with syrup ingredients. | If I expect plain dried fruit, I want to know whether a mixed pack also contains candied components. |
| Pack size | Compare the pack size with the portions you plan to use. Check the storage and post-opening instructions before buying a large quantity. | I may use only small measured amounts, so I want a pack I can use within its stated storage conditions. |
| Pack label | Check carbohydrate, ingredients, allergens and storage instructions on the pack you receive. Sainsbury's cautions that product ingredients can change. | I want the details for the product I will actually use, rather than relying only on an online listing. |
A large pack does not reduce carbohydrate per serving. The reviewed Sainsbury's and Whitworths products declare 16.3g–21.1g carbohydrate per 30g serving.
Decide how much you would actually use and calculate its carbohydrate before choosing a pack size.
If you use only small planned portions, check whether you can use the remainder within the pack's storage instructions.
Whitworths Mixed Fruit lists candied peel containing glucose syrup and sugar; Sainsbury's 1kg mixed fruit lists candied peel with glucose-fructose syrup.
Read the ingredients list and compare the exact product's carbohydrate declaration rather than relying on its name or packaging imagery.
Glycaemic index and the total carbohydrate in a portion are different measures. Sunsweet's own materials make a low-GI claim about prunes, but that does not establish whether a portion fits a carbohydrate plan.
Use the exact pack's carbohydrate declaration and the amount you intend to eat for your calculation.
The British Dietetic Association says medical ketogenic diet therapy should be implemented and monitored by an experienced ketogenic diet team.
Follow the food calculations supplied by the team overseeing the therapy.
Its 500g prunes and 1kg mixed dried fruit provide labelled 30g servings for a like-for-like carbohydrate comparison.
Its Mixed Fruit is a baking-oriented mix with a stated 30g nutrition serving.
Its dried-fruit listings include a 1kg pack of seedless raisins for shoppers considering a larger quantity.
Its Mixed Dried Fruit provides a per 100g carbohydrate declaration for pack comparisons.
Sunsweet is a prune-focused brand; its own materials discuss glycaemic index.
These Joybuy options include smaller packs of goji berries and figs alongside larger prune packs. Compare the label on each pack against your planned portion; the smaller packs are not bulk alternatives.
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This 100g pack is an option for a small planned quantity rather than bulk buying. Check its carbohydrate declaration for the portion you intend to use.
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This 175g fig pack suits a smaller planned purchase rather than a bulk one. Use the pack's carbohydrate declaration to work out your intended portion.
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The 500g size is relevant if you plan to use prunes across several measured portions. Check the exact pack's ingredients, carbohydrate declaration and storage instructions before choosing a bulk quantity.
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This 500g prune pack is a bulk-size option if you expect to use repeated measured portions. Check the carbohydrate and storage information on the pack; take care when eating pitted fruit, as pit fragments may remain.
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The 430g size may suit repeated use rather than a one-off portion. Check the pack's carbohydrate declaration and calculate the amount you plan to eat before treating it as a keto-oriented purchase.
It is generally a poor routine-snack choice for a strict carbohydrate allocation. The British Dietetic Association describes very-low-carbohydrate ketogenic diets as 20–50g carbohydrate per day, while the reviewed Sainsbury's and Whitworths packs declare 16.3g–21.1g per 30g serving.
On the stated 30g serving basis, Sainsbury's Prunes 500g declare 16.3g carbohydrate, compared with 19.4g for Whitworths Mixed Fruit and 21.1g for Sainsbury's Mixed Dried Fruit 1kg. That comparison covers those products, not every prune or mixed-fruit pack; the portion still needs to fit your plan.
No. Sunsweet makes a low-glycaemic-index claim about prunes in its own materials, but glycaemic index does not tell you the total carbohydrate in the portion you intend to eat. Check the exact pack's carbohydrate declaration instead.
Compare carbohydrate per serving and per 100g, read the full ingredients and allergen information, and check how the pack should be stored after opening. Use the label on the purchased pack for the final calculation because product details can change.
No. The British Dietetic Association says medical ketogenic diet therapy should be implemented and monitored by an experienced ketogenic diet team. Use the individual food calculations provided by that team.