Late-supper shoppers watching fat content
If you want dried fruit with supper, compare plain fruit with fruit-and-nut mixes rather than assuming they have similar fat content.
Who is this choice for?
Shoppers who prefer a defined portion
A small pack can make the amount easier to see. You still need to check total sugars and treat dried fruit as part of the meal, not something to keep eating afterwards.
Ingredient- and allergen-checking shoppers
Check the exact pack when you want to avoid candied or syrup-containing components, nuts or sulphites. These ingredients and warnings differ between mixes.
What should you compare?
Choose the fruit format first, then compare like-for-like nutrition figures and the amount you plan to serve with supper.
| Priority | What to check | Your needs |
|---|---|---|
| Fat content | Compare fat per 100g and check whether the mix contains nuts. Marks & Spencer lists 0.4g per 100g for Mixed Dried Fruit; ASDA lists 25g per 100g for Cashews & Raisins. | I want dried fruit with supper without choosing a nut-containing mix when keeping fat low is my priority. |
| Total sugars | Read sugars per 100g and per serving on the same product label. Marks & Spencer lists 68.8g sugars per 100g for Mixed Dried Fruit, despite its low fat figure. | A low fat figure alone does not answer my question about how much sugar is in the portion I will eat. |
| Portion and timing | The NHS says 30g dried fruit counts as one 5 A Day portion and advises eating dried fruit at mealtimes rather than between meals. | For a late supper, I would rather serve a defined amount with the meal than keep an open bag beside me afterwards. |
| Ingredients | Check for candied fruit, syrup-containing components and nuts. Sainsbury's Mixed Dried Fruit includes candied peel made with glucose-fructose syrup. | If I want a straightforward fruit mix, I need to read beyond the front-of-pack description. |
| Allergens | Read the current pack's ingredients and allergen warnings. ASDA Three Raisin Mix lists sulphites; ASDA Cashews & Raisins contains cashews. | When an ingredient matters to me, I need to check the particular variety rather than rely on the word “dried fruit”. |
Common buying mistakes
-
Assuming low fat also means low sugar
Marks & Spencer Mixed Dried Fruit lists 0.4g fat and 68.8g sugars per 100g; ASDA Three Raisin Mix lists less than 0.5g fat and 69g sugars per 100g.
Compare both figures per 100g, then check the amount you intend to serve.
-
Treating fruit-and-nut mixes like plain dried fruit
ASDA lists 25g fat per 100g for Cashews & Raisins, compared with less than 0.5g per 100g for its Three Raisin Mix. The cashew mix also contains nuts.
If keeping fat low is the aim, check the ingredients and nutrition panel before choosing a mix with nuts.
-
Leaving an open pack for after-supper snacking
The NHS advises eating dried fruit at mealtimes rather than between meals.
Serve the amount you want with supper. The NHS uses 30g as a dried-fruit 5 A Day portion.
-
Missing sweetened components or allergen warnings
Sainsbury's Mixed Dried Fruit contains candied peel made with glucose-fructose syrup, while the ASDA raisin and cashew mixes have different sulphite and nut information.
Read the ingredients and allergen statement on the current pack of the exact product you choose.
Brand and retailer references
These examples show why the exact product matters more than the retailer name when comparing fat, sugars and ingredients.
M&S
Marks & Spencer lists mixed dried-fruit products, including a sultana, raisin and currant mix.
- Its Mixed Dried Fruit lists 0.4g fat per 100g.
- The same product lists 68.8g sugars per 100g; check the current pack when choosing a serving.
ASDA
ASDA's examples include both a raisin mix and a cashew-and-raisin mix.
- Three Raisin Mix lists less than 0.5g fat per 100g.
- It lists sulphites, while Cashews & Raisins contains cashews and lists 25g fat per 100g. Check the exact variety.
Sainsbury's
Its Mixed Dried Fruit is a baking-style mix containing sultanas, raisins, currants and candied peel.
- The mix offers several fruit components in one pack.
- Its candied peel includes glucose-fructose syrup, which matters if you are avoiding sweetened components.
Whitworths
Whitworths offers Sunny Raisins in small boxes.
- Each 14g box has a defined serving size and lists 0.1g fat and 9.3g sugars.
- A small box does not change NHS advice to eat dried fruit at mealtimes rather than between meals.
Tesco
Tesco's dried-fruit range includes prunes, cranberries, dates and raisins.
- The range gives shoppers different fruit formats to consider.
- Compare the nutrition, ingredients and allergen information for the exact item rather than assuming every format has the same profile.
Joybuy dried-fruit options
These raisin, sultana and prune options provide different pack sizes for someone considering dried fruit with a late supper. Check each product's current label for fat, total sugars, ingredients and allergens before choosing.
No image available
Organix Goodies Raisins 12+ Months, 12 x 14g
The 12 separate 14g boxes make the amount in each box clear. If serving these raisins with supper, check the pack's nutrition and ingredients information as well as the portion you want.
No image available
J.ZAO Pitted Chilean Prunes 500g
These pitted prunes are an alternative to raisins when choosing the fruit for supper. Check the current ingredients list and nutrition panel rather than relying on the pack's sugar-related wording.
No image available
Be&Cheery Rose Red Raisins 100g
The 100g bag lets you measure the amount you want to serve with supper. Compare its fat and total sugars figures on the current label before deciding how it fits your choice.
No image available
Morrisons Raisins 500g
This 500g raisin bag needs portioning if you want a defined amount with supper. Read the pack for its fat, sugars, ingredients and allergen information.
No image available
Morrisons Sultanas 500g
These sultanas come in a 500g bag, so measure a serving if you want a set amount with supper. Check the exact pack's nutrition panel and ingredients before comparing them with raisins or mixed fruit.
Questions about dried fruit at supper
Do I need a reduced-fat label on dried fruit?
Not necessarily. Marks & Spencer Mixed Dried Fruit lists 0.4g fat per 100g, while ASDA Cashews & Raisins lists 25g per 100g. Compare the nutrition panel and ingredients of the exact products you are considering instead of relying on a front-of-pack phrase.
Can dried fruit be part of a late supper?
Yes, as part of the meal. The NHS advises eating dried fruit at mealtimes rather than as a between-meal snack, so serve the amount you want with supper instead of continuing to snack from the pack afterwards.
How much dried fruit counts towards 5 A Day?
The NHS says 30g of dried fruit counts as one 5 A Day portion. Its guidance also says to eat dried fruit at mealtimes.
What if I want to avoid sweetened components?
Read both the total sugars figure and the ingredients list. Total sugars alone will not identify candied or syrup-containing ingredients; Sainsbury's Mixed Dried Fruit, for example, includes candied peel made with glucose-fructose syrup.
Do dried-fruit products have the same allergen warnings?
No. ASDA Three Raisin Mix lists sulphites, while ASDA Cashews & Raisins contains cashews. Read the ingredients and allergen statement on the current pack of the particular product you intend to serve.