Shoppers comparing calories
If you want a lower-calorie dried-fruit option, the fruit name alone will not tell you how products compare. Check kcal per 100g alongside the amount you intend to eat.
Who this choice matters to
Shoppers managing delivery substitutions
A replacement product may have different nutrition, ingredients or allergy warnings. Substitution preferences and a check of the delivered item matter when those details determine your choice.
Shoppers checking allergy information
Ingredients and may-contain warnings differ between dried-fruit products. Check the particular item you order and read its label when it arrives, especially if sulphites or cross-contact warnings matter to your household.
What to check before ordering
Start with a like-for-like energy comparison, then check whether the portion, ingredients and delivery arrangements still suit your plans.
| Priority | What to check | Your needs |
|---|---|---|
| Calories and portions | Compare kcal per 100g across products. Then use the stated serving size and the amount you plan to eat to assess calories per portion. | I want to compare packs fairly, even when retailers use different serving sizes. Asda Groceries lists 182 kcal per 100g for its apricots, while Tesco Groceries lists 296 kcal per 100g for Mixed Raisins. |
| Sugar and ingredients | Read the ingredients for added sugar, syrup or candied peel. Check sugars per 100g alongside kcal; total sugars do not tell you how much sugar was added. | If I do not want added sugar, I need to check the ingredients rather than assume a fruit snack is unsweetened. Sainsbury’s Groceries lists 303 kcal per 100g for BEAR Fruit Dried Pineapple despite its no-added-sugar statement. |
| Allergy information | Check the specific product for sulphites and may-contain warnings. Read the delivered pack before eating because product information can change. | For my household, the replacement must meet the same ingredient and allergy requirements as the item I chose. |
| Substitutions | Set substitution preferences where offered. Check any replacement’s nutrition panel, ingredients and label before accepting or using it. | I would rather decline an unsuitable substitute than receive a different fruit or formulation. Tesco says shoppers can leave substitution notes; Sainsbury’s says shoppers can ask not to receive substitutes and may refuse one at delivery. |
Common buying mistakes
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Assuming every dried fruit has similar calories
Asda Groceries lists its partially rehydrated apricots at 182 kcal per 100g, whereas Sainsbury’s Groceries lists its mixed dried fruit at 324 kcal per 100g. The products also have different ingredients and intended uses.
Compare kcal per 100g first, then check the calories for the portion you will actually use.
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Overlooking sweetened or candied ingredients
Asda Groceries lists sugar after cranberries in its dried cranberry ingredients. Sainsbury’s mixed dried fruit contains candied peel made with syrup and sugar.
Read the ingredient list if you want plain fruit rather than a sweetened product or baking blend.
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Equating no added sugar with fewer calories
Sainsbury’s Groceries lists BEAR Fruit Dried Pineapple as having no added sugar, but its nutrition information gives 303 kcal per 100g.
Use the no-added-sugar statement to understand the formulation; use the kcal figure to compare energy.
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Accepting a substitute without checking it
A different dried-fruit product can change the calories, ingredients or allergy warnings that informed your order.
Set preferences before checkout where possible, then check any proposed replacement and the delivered label. Sainsbury’s says customers may refuse a substitute at delivery.
Brand and retailer references
These examples illustrate differences between particular products and delivery arrangements, not characteristics shared by every item from a brand or retailer.
Asda
Asda Groceries provides a useful contrast between its partially rehydrated apricots and sweetened cranberries.
- The apricots list 182 kcal per 100g and 61 kcal per one-sixth-pack serving.
- Those apricots contain sulphur dioxide and potassium sorbate. The separate cranberry product lists sugar after cranberries and 315 kcal per 100g.
Tesco
Tesco Mixed Raisins offer a stated 30g serving for portion comparisons.
- Tesco Groceries lists 89 kcal per 30g serving. Tesco also says shoppers can leave notes about substitution preferences.
- The raisin serving lists 19.3g sugars, and the product may contain sesame, soya, peanuts and nuts. A substitution preference may not always be met.
Sainsbury’s
Sainsbury’s mixed dried fruit is a blend containing candied peel, rather than an example of plain single-fruit dried fruit.
- Its stated 30g serving provides 97 kcal, which can be compared with the amount needed for a recipe.
- The blend lists 324 kcal per 100g and contains candied peel made with syrup and sugar. Sainsbury’s says shoppers can opt out of substitutions or refuse one at delivery.
Whitworths
Whitworths Extra Juicy Snacking Raisins are described on Tesco Groceries as partially rehydrated raisins.
- Tesco Groceries lists 88 kcal per 30g for this product, compared with 89 kcal per 30g for Tesco Mixed Raisins.
- The similar serving figures do not establish that these raisins have fewer calories than every other dried-fruit option; compare kcal per 100g as well.
M&S
M&S Chopped Apricots are another product to compare if chopped fruit suits your intended use.
- Marks & Spencer lists 274 kcal and 7.2g fibre per 100g for its Chopped Apricots.
- They contain sulphites and may contain fruit stones. Check the relevant delivery listing for availability.
Dried-fruit options on Joybuy
These Joybuy options include portioned raisins and dates, prunes and dried pineapple. Compare each product’s current nutrition and ingredient label against your intended portion before ordering; this selection is not a ranking by calories.
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Organix Goodies Raisins 12+ Months, 12 x 14g
The 14g boxes provide a stated amount per box for portion planning. Check the nutrition and ingredient information for the amount you expect to eat; the product is labelled for ages 12 months and over.
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J.ZAO Pitted Chilean Prunes 500g, individually wrapped
Individual wrapping may help you plan how many prunes to use from the 500g pack. Check the weight per wrapper, nutrition panel and ingredients before comparing a portion with another dried fruit.
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Hao Xiang Ni Ready-to-Eat Red Dates 900g, 30 x 30g sachets
Each sachet has a stated weight of 30g, making it possible to compare calories for that amount with other packs. Check the nutrition panel and any stone warning on the delivered product.
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Hao Xiang Ni Pitted Red Dates, Grade 2
If you prefer pitted dates, compare this pack’s kcal per 100g with the portion you plan to use. Check the delivered label for ingredients and any stone warning.
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Forest Feast Tropical Pineapple 120g
If pineapple is the flavour you want, use the nutrition panel to compare this 120g pack with other dried fruit by kcal per 100g. Check its ingredients and allergy information, including whether sulphites are listed.
Questions about dried fruit delivery
How can I compare dried-fruit calories online?
Compare kcal per 100g first, then calculate the calories for the amount you expect to eat. The serving printed on one pack may differ from another: Asda Groceries lists 182 kcal per 100g for its apricots, Tesco Groceries lists 296 kcal per 100g for Mixed Raisins, and Sainsbury’s Groceries lists 324 kcal per 100g for its mixed dried fruit.
Does no added sugar mean fewer calories?
No. Sainsbury’s Groceries lists BEAR Fruit Dried Pineapple as having no added sugar, alongside 303 kcal and 57g sugars per 100g. Check the energy figure for a calorie comparison and the ingredients for added sugar.
What amount of dried fruit counts as one 5 A Day portion?
The NHS says 30g of dried fruit counts as one 5 A Day portion, equivalent to around 80g of fresh fruit. It advises having dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay.
What should I do if my dried fruit is substituted?
Check the replacement’s calories, ingredients and allergy warnings before accepting it. Tesco says you can leave substitution preferences, although they may not always be met; Sainsbury’s says you can ask not to receive substitutes and may refuse one at delivery.
Is the online allergy information enough to rely on?
Check the label on the delivered product before eating it. Dried-fruit ingredients and warnings vary by item, and an accepted substitute needs its own check rather than relying on the listing for the product originally ordered.