Office workers checking fat content
If fat content is your main buying criterion, compare the per-100g nutrition figures for plain fruit and mixed snacks. The word “fruit” on the front of a pack does not tell you the fat content of everything in it.
Who is this for?
People buying snacks for a shared office
Shared snacks need an exact-pack allergen check. The Food Standards Agency notes that sulphites are often used in dried fruit; fruit-and-nut mixes can also contain nuts.
Workers planning a portion for lunch
If a large bag is likely to stay open on your desk, a measured amount or smaller pack may be easier to plan around. The NHS uses 30g of dried fruit as one 5 A Day portion and advises eating dried fruit at mealtimes.
What should you check?
Start with fat per 100g, then read the sugars line and ingredients before choosing a pack size that suits when you intend to eat it.
| Priority | What to check | Your needs |
|---|---|---|
| Fat content | Compare total fat per 100g, especially when a mix contains nuts. UK government guidance sets no more than 3g fat per 100g as the threshold for a “low fat” claim on solid food. | I want a snack that meets my low-fat aim, rather than assuming anything labelled as fruit will do. |
| Sugars and ingredients | Read sugars per 100g and the ingredients for candied fruit, syrup, juice-infused fruit or coatings. Sainsbury’s lists 73.9g sugars per 100g for its mixed dried fruit, which includes candied peel. | Low fat is my starting point, but I also want to know whether the pack contains sweetened ingredients. |
| Portion and timing | Check the weight of a small pack or measure from a larger bag. The NHS counts 30g of dried fruit as one 5 A Day portion and advises eating it at mealtimes. | A pack I can take with lunch suits me better than an open bag to graze from throughout the afternoon. |
| Allergens | Check the current pack’s ingredients, highlighted allergens and precautionary statements. Look particularly for sulphites in dried fruit and nuts in mixed snacks. | For a shared office, I need to check whether each product is suitable for the people who may eat it. |
Common buying mistakes
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Assuming every fruit-based mix is low in fat
Whitworths lists 1.0g fat per 100g for its Fantastic Flame Raisins, but 15.1g per 100g for its Favourites Fruit & Nut Mix. The products serve different buying aims.
Compare the total fat figure on the exact pack. For solid food, UK government guidance permits a “low fat” claim only at no more than 3g fat per 100g.
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Reading “low fat” as “low sugar”
The two figures measure different things. Sainsbury’s mixed dried fruit lists 0.9g fat and 73.9g sugars per 100g; its ingredients include candied peel made with syrup and sugar.
Read the sugars line alongside the full ingredient list, particularly when comparing plain fruit with sweetened mixes.
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Leaving a large bag open at the desk
A large bag gives no built-in indication of how much you have taken. The NHS uses 30g as one dried-fruit portion for 5 A Day and advises having dried fruit at mealtimes.
Measure out what you plan to have with lunch, or check the weight of an individual pack before buying.
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Assuming dried fruit has no relevant allergens
The Food Standards Agency says sulphites are often used in dried fruit and notes a higher risk of reaction among people with asthma. Mixes may also contain nuts.
For each purchase, read the current pack’s ingredient, allergen and precautionary statements rather than relying on the fruit named on the front.
Relevant brand ranges
These ranges illustrate why the product label matters more than the brand name when choosing for a low-fat office snack.
Whitworths
Whitworths offers plain raisins, small raisin boxes and fruit-and-nut mixes.
- Whitworths lists 0.9g fat per 100g and 0.1g per 14g box for Sunny Raisins.
- Its Favourites Fruit & Nut Mix lists 15.1g fat per 100g and contains almonds and cashews; do not apply a plain-raisin figure to the mix.
Sainsbury’s
Sainsbury’s lists both larger dried-fruit bags and smaller snack formats.
- Its mixed dried fruit lists 0.9g fat per 100g.
- The same product lists 73.9g sugars per 100g and contains candied peel, so check more than the fat figure.
M&S
M&S lists plain dried fruit alongside fruit medleys and coated fruit snacks.
- M&S lists 0.4g fat per 100g for its mixed dried fruit and for its dried pineapple.
- Its Super Fruit Medley includes juice-infused berries and sulphites. Check the ingredients of the particular product you are considering.
Tesco
Tesco’s dried-fruit catalogue includes raisins, sultanas, dates, prunes and mango in different pack formats.
- The range offers several fruit types to compare for a planned office portion.
- Use each product’s own nutrition and ingredient label to assess fat, sugars and allergens.
Sunsweet
Sunsweet focuses on prunes, including pitted, bite-size and diced formats.
- The different formats give prune buyers pack and use options to compare.
- Check the nutrition panel and pack size of the particular prune product rather than assuming the formats are interchangeable.
Dried-fruit options on Joybuy
These Joybuy options include small packs of raisins and freeze-dried peach, plus larger bags of raisins and prunes. Compare their labels and pack sizes against your low-fat aim and your plans for an office lunch.
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Organix Goodies Raisins 12+ Months, 12 x 14g
The 12 individual 14g packs make it straightforward to choose a set amount for lunch. Each pack is smaller than the NHS 30g dried-fruit reference portion; check the current pack for fat, sugars and allergens.
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Be&Cheery Rose Red Raisins 100g
This 100g raisin bag calls for measuring out the amount you intend to have with a meal. Compare its per-100g fat and sugars figures and read the ingredients on the pack.
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Frula Freeze-Dried Peach 10g
The 10g pack provides a defined amount of freeze-dried peach, rather than a larger bag to portion yourself. It is smaller than the NHS 30g dried-fruit reference portion; check its nutrition and ingredient label for your buying criteria.
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J.ZAO Pitted Chilean Prunes 500g
If you are considering prunes for an office lunch, compare this 500g pack’s fat and sugars figures with other dried fruit. Read the current ingredients and allergen statement, and check the amount you plan to take from the pack.
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Morrisons Raisins 500g
A 500g bag lets you portion raisins for several office lunches, but does not provide individual servings. Check fat and sugars per 100g and the ingredients on the current pack before choosing it.
Questions about office snacks
Does “reduced fat” mean the same thing as “low fat”?
Do not treat the phrases as interchangeable when choosing dried fruit. UK government guidance sets no more than 3g fat per 100g as the threshold for a “low fat” claim on solid food; compare the per-100g figure on the exact product rather than relying on a general description of fruit snacks.
How much dried fruit counts as one 5 A Day portion?
The NHS uses 30g of dried fruit as one 5 A Day portion. Check a small pack’s weight or measure from a larger bag if you want to plan that amount with lunch.
Should I keep dried fruit on my desk for afternoon snacking?
The NHS advises eating dried fruit at mealtimes rather than between meals. If you are buying it for work, planning an amount to have with lunch follows that guidance more closely than repeatedly eating from an open bag.
Why check dried fruit for sulphites?
The Food Standards Agency says sulphites are often used in dried fruit and notes a higher risk of reaction among people with asthma. Read the exact pack’s ingredient and allergen statements, particularly when buying for colleagues.
Are dried berries and tropical fruit always unsweetened?
No. Ingredients vary by product: M&S lists juice-infused berries in its Super Fruit Medley, while Sainsbury’s mixed dried fruit includes candied peel made with syrup and sugar. Check the ingredients as well as the sugars figure before choosing a pack.