People comparing snack calories
If you want a measured portion, compare energy for the same weight of fruit. A small box and a larger serving can have different calorie totals simply because they contain different amounts.
Who is this for?
People packing individual portions
A small box or pouch makes the amount opened at one time clear. Check its weight as well as the nutrition panel before comparing it with a 30g serving.
Shoppers checking for sulphites
Read the ingredients and allergen declaration on the individual pack. The ASDA and Whitworths apricot products reviewed here declare sulphur dioxide or sulphites; that does not establish the ingredients of other products.
What should you check?
Start with the amount you would actually eat, then compare labels on the same weight basis. For a mid-morning snack, consider the NHS advice on when to eat dried fruit as well as its calorie content.
| Priority | What to check | Your needs |
|---|---|---|
| Portion and energy | Check the pack weight and kcal per serving; use kcal per 100g to compare different serving sizes. ASDA lists 55 kcal per 30g for its Apricots, while Whitworths lists 47 kcal for a 14g Sunny Raisins box. | I want to know whether a lower calorie figure reflects the fruit I am choosing or simply a smaller portion. |
| Ingredients and sugars | Read the ingredient list and sugars per stated serving alongside energy. Sainsbury's Mixed Dried Fruit lists 97 kcal and 22.2g sugars per 30g and contains candied peel made with syrup and sugar. | If I am choosing between plain fruit and a mix, I want to know what else is in the pack rather than relying on the words “dried fruit”. |
| Eating occasion | The NHS says 30g of dried fruit counts as one 5 A Day portion, but advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. | For a mid-morning break between meals, I need to decide whether to save dried fruit for a meal instead. |
| Sulphite declaration | Check the current pack's ingredients and highlighted allergen information. The ASDA Apricots and Whitworths Amazing Apricots reviewed here declare sulphur dioxide or sulphites. | When sulphites matter to me, I need the declaration for the exact product I intend to eat. |
Common buying mistakes
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Comparing calories for different-sized portions
Whitworths Sunny Raisins list 47 kcal for a 14g box, while ASDA Apricots list 55 kcal for 30g. The lower figure for the box does not show that raisins have less energy for the same weight.
Compare kcal per 100g or the same chosen portion weight, then decide which pack size suits the amount you plan to eat.
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Assuming every dried-fruit mix contains only fruit
Sainsbury's Mixed Dried Fruit includes candied peel made with glucose-fructose syrup and sugar. Its label lists 97 kcal and 22.2g sugars per 30g.
Read the full ingredients and compare energy and sugars for the portion you intend to eat.
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Judging a mid-morning snack on calories alone
The NHS advises eating dried fruit at mealtimes, rather than between meals, to reduce tooth-decay risk. A measured, lower-energy portion does not change that advice.
If you want to follow the NHS guidance, keep dried fruit for a meal and choose something else for a between-meal break.
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Overlooking the current allergen statement
The ASDA and Whitworths apricots reviewed here declare sulphur dioxide or sulphites. Their declarations cannot be assumed to apply to another pack or formulation.
Check the ingredients and highlighted allergen information on the product you receive, particularly if you need to avoid sulphites.
Brand and retailer references
These examples show why the product label matters more than the brand name when comparing portions, ingredients and energy.
Whitworths
Whitworths lists both larger apricot packs and small Sunny Raisins portions.
- Its Sunny Raisins label states 47 kcal per 14g box and 60 kcal per 18g serving, allowing a comparison of the two portion sizes.
- The same raisins list 66.5g sugars per 100g. The Whitworths Amazing Apricots reviewed here declare sulphur dioxide or sulphites.
ASDA
ASDA Apricots provide a labelled 30g portion for comparison with other dried fruit.
- This product lists 55 kcal and 11g sugars per 30g.
- It contains water and sulphur dioxide as well as apricots, so its figures should not be applied to every dried apricot.
Sainsbury's
Sainsbury's lists small apricot and mango packs alongside larger dried-fruit packs.
- Its listed formats include 40g apricots and 35g mango, giving shoppers pack weights to check against their intended portion.
- The reviewed Mixed Dried Fruit lists 97 kcal and 22.2g sugars per 30g and contains candied peel made with syrup and sugar.
Tesco
Tesco lists several dried-fruit types, including apricots, prunes, dates, raisins and sultanas.
- The range gives shoppers different fruit types and pack weights to investigate.
- Compare the nutrition and ingredients of the particular packs you are considering; fruit type alone does not establish their calories per portion.
M&S
M&S lists dates, apricots and other fruit snacks, including different pack formats.
- Its fruit-snack range includes a no-added-sugar filter that can help narrow products to inspect.
- A no-added-sugar label does not establish a product's calorie or total sugar content; check its nutrition panel and ingredients.
Joybuy dried-fruit options
These options include small raisin boxes, individually wrapped prunes and 30g sachets of red dates. Their formats may help you measure a portion, but the NHS advises eating dried fruit at mealtimes rather than as a between-meal snack to reduce tooth-decay risk.
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Organix Goodies Raisins 12+ Months, 12 x 14g
The 12 x 14g format makes the amount in each box clear when planning a portion. Check the pack's energy and sugars for that 14g amount before comparing it with a 30g serving of another fruit.
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J.ZAO Prebiotic Pitted Chilean Prunes 500g
These pitted prunes are individually wrapped within a 500g pack, which may suit someone who wants to take out a few at a time. Check the weight and nutrition of the portion you choose; individual wrapping does not establish its calorie content.
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Hao Xiang Ni Ready-to-Eat Red Dates 900g, 30 x 30g
Each of the 30 sachets is labelled as 30g, giving a stated weight for portion planning. Compare the energy on the current pack with other 30g dried-fruit portions before choosing it for a lower-calorie snack.
Frequently asked questions
Is dried fruit a suitable lower-calorie mid-morning snack?
Compare a measured portion rather than assuming one dried fruit is always lower in calories. ASDA Apricots list 55 kcal per 30g, compared with 97 kcal per 30g for the reviewed Sainsbury's Mixed Dried Fruit. The NHS nevertheless advises eating dried fruit at mealtimes, not between meals, to reduce tooth-decay risk.
What does a 30g dried-fruit portion mean?
The NHS says 30g of dried fruit counts as one portion of 5 A Day. A product may state a different serving size, so check its weight before comparing its calories with those of a 30g portion.
Does “no added sugar” mean dried fruit is low in calories?
No. That wording does not tell you the product's energy or total sugars. Read the nutrition panel for the portion you plan to eat and check the ingredient list for additions such as sweetened candied peel.
Should I check dried apricots for sulphites?
Yes, if sulphites are relevant to your choice. The ASDA Apricots and Whitworths Amazing Apricots reviewed here declare sulphur dioxide or sulphites. Check the current pack's ingredients and allergen information rather than assuming another apricot product has the same formulation.