Shoppers planning regular portions
If dried fruit is going into breakfasts or baking, a larger bag may suit your plans. Measure out what you intend to use rather than judging a serving by the size of the bag.
Who is this for?
Shoppers comparing calories
Compare energy on the same 30g basis. The Whitworths Favourites Apricots, Tesco Seedless Raisins and Sainsbury’s Mixed Dried Fruit labels show that named products can differ substantially.
Shoppers checking ingredients and allergens
Read the exact pack when choosing between plain fruit and a mix with candied ingredients, or when sulphites matter. Sainsbury’s lists candied peel in its 500g mixed fruit, and Whitworths lists sulphur dioxide in Favourites Apricots.
What should you check?
Start with a comparable serving, then check what is in the pack and whether its size fits your planned use.
| Priority | What to check | Your needs |
|---|---|---|
| Energy and sugars | Compare energy and sugars per 30g, converting from per-100g labels only when the figures refer to the same product. Whitworths lists 47kcal and 11.0g sugars per 30g for Favourites Apricots; Tesco Groceries lists 83kcal and 18.8g for Seedless Raisins. | I want to compare dried fruit without mistaking a smaller stated serving for a lower-energy product. |
| Ingredients | Read the ingredients and allergen statements on the exact pack. Sainsbury’s 500g Mixed Dried Fruit includes candied peel made with glucose-fructose syrup and sugar; Whitworths Favourites Apricots list sulphur dioxide. | Plain fruit, a baking mix and fruit containing a preservative may suit different purposes. I need to know which one I am buying. |
| Portion and timing | Use 30g as a consistent comparison portion. The NHS says 30g of dried fruit counts as one 5 A Day portion and advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. | For porridge, a meal or a recipe, I can measure the amount I plan to use instead of eating repeatedly from the bag. |
| Pack size | Check the pack weight against how often you will use the fruit and how you will store it. A larger pack does not establish a lower calorie count per 30g. | I want enough for my planned breakfasts or baking without choosing more fruit than I expect to use. |
Common buying mistakes
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Assuming all dried fruit has similar calories
Whitworths lists 47kcal per 30g for Favourites Apricots, Tesco Groceries lists 83kcal for Seedless Raisins, and Sainsbury’s lists 97kcal for its 500g Mixed Dried Fruit.
Compare energy and sugars using the same serving weight on the exact products you are considering.
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Treating a fruit mix as plain dried fruit
Sainsbury’s 500g Mixed Dried Fruit includes candied peel made with glucose-fructose syrup and sugar. Its label lists 22.2g sugars per 30g.
Check whether the ingredients suit the recipe or meal you have in mind.
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Eating repeatedly from a large bag
The amount eaten can exceed the 30g dried-fruit portion described in NHS 5 A Day guidance. The NHS also advises having dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
Measure the amount for a meal or recipe before putting the bag away.
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Skipping pack warnings
Whitworths Favourites Apricots list sulphur dioxide. The Tesco Groceries listing for Sunsweet Stoned Prunes warns that an occasional pit or partial pit may remain.
Read the current pack’s ingredients, allergen information and preparation or safety instructions, especially when buying for someone who needs to avoid a particular ingredient.
Relevant brand references
Tesco
Tesco’s dried-fruit range includes raisins and other fruit formats. Check individual labels rather than applying one product’s figures to the range.
- Tesco Groceries lists 83kcal and 18.8g sugars per 30g for Tesco Seedless Raisins 1kg.
- Those figures describe the raisins, not Tesco’s other dried-fruit products.
Sainsbury’s
Sainsbury’s lists plain raisins and sultanas alongside mixed dried fruit intended for uses such as baking.
- The 500g Mixed Dried Fruit label gives a 30g serving basis: 97kcal and 22.2g sugars.
- That mix includes candied peel; do not apply its nutrition figures to a different pack size or product.
Whitworths
Whitworths lists several dried fruits, including apricots, prunes, raisins and mixed fruit.
- According to Whitworths, Favourites Apricots provide 47kcal and 2.2g fibre per 30g.
- Favourites Apricots list sulphur dioxide; their figures should not be transferred to another Whitworths apricot variant.
Sunsweet
Sunsweet Stoned Prunes are a prune option with nutrition information listed by Tesco Groceries.
- The Tesco Groceries listing gives 229kcal and 7.1g fibre per 100g for the 500g product.
- Its listing warns that an occasional pit or partial pit may remain.
M&S
M&S lists dried-fruit products including raisins; compare the particular fruit and pack you intend to buy.
- M&S lists 296kcal and 69.3g sugars per 100g for its Raisins.
- The raisin figures do not describe other dried fruits in the M&S range.
Joybuy dried-fruit options
These options include several prune packs and a wolfberry pack. Compare the current label on each product before choosing it for a 30g serving or a particular recipe.
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Morrisons Dried Pitted Prunes 500g
The 500g pack may suit planned use across several meals or recipes; check its energy per 30g against other fruits you are considering. Check the current pack if fibre content matters, and bear in mind that pitted prunes may occasionally contain a pit fragment.
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Whitworths Snacking Prunes 190g
For a smaller prune pack, compare the current label’s energy and sugars on a 30g basis before choosing. Check the pack warning about occasional stones or pit fragments.
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7FRESH Pitted Prunes 430g
The 430g pack is another size to consider for repeated use in meals or baking. Compare its current ingredient list and energy per 30g with the other prune packs; check the pack if a quantified fibre figure matters to you.
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J.ZAO Prebiotic Pitted Chilean Prunes 500g
Consider the 500g pack if that quantity fits your planned use. Its product information mentions added low-polymer isomaltose, so check the current ingredients; the supplied sugar-free wording also conflicts with a listed sugars figure, making the pack label important before a sugar-based decision.
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Zheng Feng NingXia Wolfberry 100g ×2
Choose this wolfberry pack only if its intended use fits your recipe: its instructions say cooking is required, so do not treat it as a ready-to-eat snack. Check the current pack’s nutrition panel before comparing sugars, as the supplied figure needs confirmation.
Questions about dried fruit
Is dried fruit automatically low in calories?
No. Whitworths lists 47kcal per 30g for Favourites Apricots, while Sainsbury’s lists 97kcal per 30g for its 500g Mixed Dried Fruit. Compare the same weight on the exact products you might buy.
What counts as a portion of dried fruit?
The NHS says 30g of dried fruit counts as one 5 A Day portion. That weight also gives you a consistent basis for comparing product labels.
Should I eat dried fruit between meals?
The NHS advises eating dried fruit at mealtimes rather than as a between-meal snack to reduce tooth-decay risk. You could measure it for a meal instead of eating repeatedly from the bag.
Is every dried-fruit mix just fruit?
No. Sainsbury’s 500g Mixed Dried Fruit includes candied peel containing glucose-fructose syrup and sugar. Read the ingredients on the particular mix, especially if you are comparing it with plain fruit.
What should I check when a product label matters to my choice?
Check the current pack’s nutrition, ingredients and allergen information rather than relying on a fruit name alone. Whitworths Favourites Apricots, for example, list sulphur dioxide, while the Tesco Groceries listing for Sunsweet Stoned Prunes warns about occasional pit fragments.