Shoppers managing a food allergy
A fruit's appearance cannot tell you whether the exact pack meets your requirements. Check its ingredients and any precautionary allergen statement before comparing calories.
Who is this for?
People comparing snack portions
Pack sizes and labelled servings differ. The NHS uses 30g as a dried-fruit portion, making it a consistent basis for comparing energy figures.
Shoppers avoiding particular ingredients
The labels matter even when products look similar: Whitworths Fusions Strawberry x Mango lists sodium metabisulphite and a precautionary statement for peanuts, nuts and sesame; Tesco Snack Pack Mango lists sulphur dioxide and may contain peanuts, nuts, sesame and soya.
What should you check first?
Start with the exact pack's allergy information, then compare calories and other ingredients on the same portion basis.
| Priority | What to check | Your needs |
|---|---|---|
| Allergy compatibility | Read the current ingredient list, highlighted allergens and any 'may contain' statement. GOV.UK and Food Standards Agency guidance describes how allergens used as ingredients are emphasised on prepacked-food labels; precautionary statements address possible unintended presence. | I need the exact pack to fit the allergen requirements I'm managing, not just to have a short ingredient list. |
| Calories per portion | Compare kcal per 30g, the dried-fruit portion used in NHS guidance. If energy is given per 100g, multiply that figure by 0.3; check a snack pack's weight before comparing it with a 30g serving. | A small pack may contain more than 30g. I want to compare the amount I plan to eat rather than assume every listed serving is equal. |
| Other ingredients | Check preservatives, oils and other listed ingredients against your requirements. Read sugars per 30g separately from kcal: Sainsbury's lists 20.8g sugars and 89kcal per 30g of its sultanas. | If I'm choosing between plain and flavoured fruit, I want to know what else is in each product and whether the sugar figures differ. |
Common shopping mistakes
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Choosing by calories before reading the allergen information
A calorie figure cannot establish allergy compatibility. Whitworths lists sodium metabisulphite in Fusions Strawberry x Mango and says it may contain peanuts, nuts and sesame.
Check the current pack against the allergens you need to avoid before using its calorie figure to choose between suitable options.
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Comparing different serving sizes directly
Tesco Snack Pack Mango contains 35g and lists 112kcal per pack. That pack figure is not directly comparable with a 30g serving.
Use the product's per-100g figure, where available, to calculate kcal per 30g, and keep the pack's actual weight in mind.
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Assuming plain-looking fruit answers every allergy question
An ingredient list and a precautionary statement convey different information: the latter can warn of possible unintended allergen presence, as described by the Food Standards Agency.
Read both parts of the current label. If they do not resolve an allergy question, contact the manufacturer or retailer rather than assuming the product is suitable.
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Treating an online listing as a permanent label
Sainsbury's and M&S advise shoppers to check packaging because product information can change.
Use listings to compare possibilities, then make the final ingredient and allergen check against the pack you intend to buy.
Brand and retailer references
Sunsweet
Tesco lists Sunsweet Stoned Prunes 500g among its dried-fruit products.
- Tesco gives this product's energy as 229kcal per 100g, equivalent to 68.7kcal per 30g.
- Its listed ingredients include potassium sorbate. Check the current pack for information relevant to your allergy.
Sainsbury's
Its own-label sultanas provide a labelled 30g serving for comparison.
- Sainsbury's lists 89kcal and 20.8g sugars per 30g, with sultanas and high-oleic sunflower oil as ingredients.
- Sainsbury's advises checking product packaging before purchase or consumption.
Whitworths
Fusions Strawberry x Mango is a flavoured dried-fruit product.
- The manufacturer's ingredient information lets shoppers check the fruit and preservative used in this product.
- It lists sodium metabisulphite and says it may contain peanuts, nuts and sesame seeds.
Tesco
Tesco lists a 35g Snack Pack Mango with energy information for the whole pack.
- The listing states 112kcal per 35g pack, so its serving size is clear.
- The product lists sulphur dioxide and says it may contain peanuts, nuts, sesame seeds and soya.
M&S
M&S has a fruit-snack range for shoppers comparing dried-fruit formats.
- Its range offers another place to compare product labels and portion sizes.
- M&S says ingredients, nutrition and allergen information may change and advises reading the product label.
Dried-fruit options on Joybuy
These options include prunes, sultanas, red dates and goji berries. Compare each current pack's allergen information and portion size before deciding which fits your needs.
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J.ZAO Pitted Chilean Prunes 500g
Pitted prunes are one option for a portion-by-portion dried-fruit comparison. The product name describes an individually wrapped 500g pack; check the current ingredients and allergen statement, particularly if you are avoiding added ingredients.
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Morrisons Sultanas 500g
Sultanas offer another dried-fruit format to compare by 30g portion. This is a 500g pack; read its current ingredients and any precautionary allergen information before choosing it for someone with an allergy.
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Hao Xiang Ni Pitted Red Dates (Grade 2)
These pitted red dates provide a different fruit option. Check the pack's energy figure on the same portion basis as other products, and read its current ingredient and precautionary allergen information.
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Zheng Feng NingXia Wolfberry 100g
This 100g pack of wolfberries, also called goji berries, is an option to compare with other dried fruit. Check the current allergy information and preparation instructions if you want a ready-to-eat snack.
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HUASEED Goji Berries 80g
This 80g goji-berry pack offers a different pack size from the Zheng Feng option. Compare calories using equal portions rather than whole packs, and check the current label for allergens and whether the berries require cooking.
Questions about calories and allergens
What allergen information should I check on packaged dried fruit?
Read the current pack's ingredients, highlighted allergens and any precautionary statement. GOV.UK and Food Standards Agency guidance explains that allergens present as ingredients are emphasised on prepacked-food labels; you should also check for other ingredients relevant to your own allergy.
Does a lower calorie figure mean less sugar?
No: compare the two figures separately on the same portion basis. Sainsbury's lists both 89kcal and 20.8g sugars per 30g of its sultanas.
What portion should I use to compare dried-fruit calories?
Use 30g as a consistent comparison portion; the NHS identifies 30g of dried fruit as one 5 A Day portion. If a label gives kcal per 100g, multiply by 0.3 to calculate kcal per 30g.
Can I ignore a 'may contain' statement if the allergen is not an ingredient?
No. The Food Standards Agency explains that precautionary allergen labelling communicates possible unintended presence. Assess the statement against the individual allergy requirements rather than treating the ingredient list alone as confirmation of suitability.
Is an online supermarket label enough for an allergy decision?
Check the current physical pack before buying or consuming the product. Sainsbury's and M&S advise reading packaging because ingredient and allergen information can change.