Viewers who prefer a set portion
A small, labelled box gives you a stopping point when a large open pouch would be harder to portion. Compare the grams as well as the calories: a 14g box and a 30g serving contain different amounts of fruit.
Who might consider these options?
Shoppers checking ingredients
Plain, sweetened and no-added-sugar dried fruit have different ingredient lists. Check the exact pack if you want to avoid added sugar or need to identify sulphites.
People deciding when to eat dried fruit
The NHS says 30g of dried fruit counts as one 5 A Day portion and advises eating it at mealtimes rather than between meals. That distinction matters if TV time comes well after dinner.
What should you check before choosing?
Start with the amount you intend to eat, then check ingredients and whether the snack fits the eating occasion.
| Priority | What to check | Your needs |
|---|---|---|
| Portion and calories | Read kcal alongside serving weight. Tesco lists 40 kcal per 14g raisin box; Sainsbury's lists 68 kcal per 30g of ready-to-eat apricots. For a larger bag, measure the amount you plan to eat. | I would rather have a defined portion than keep reaching into an open bag. A smaller calorie figure is less useful to me if I overlook how small the serving is. |
| Added ingredients | Read the ingredient list and total sugars panel separately. Sainsbury's lists sugar in its dried mango; the BEAR mango listing says no added sugar and lists dried mango and potato starch. | If I want to avoid added sugar, I will check the ingredients instead of relying on the fruit name. I still want to see the total sugars on the label. |
| Eating occasion | Decide whether the portion will be part of dinner or a separate snack. The NHS advises dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. | When TV time is long after dinner, I need to decide whether dried fruit suits that occasion, not just whether its portion has a modest calorie figure. |
| Sulphites | Check the current ingredients and allergen declaration for sulphur dioxide, sulphites or E220. The Food Standards Agency notes that sulphites are used in some dried fruit; formulations differ by product. | If I need to avoid sulphites, I will check the particular pack rather than assume every apricot, mango or mixed-fruit product has the same ingredients. |
What is easy to overlook?
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Comparing calories without comparing portions
Tesco lists 40 kcal for a 14g raisin box and 97 kcal for 30g of its Organic Raisins. Those figures describe different amounts of fruit.
Check serving grams beside kcal, and put a measured serving from a large bag into a bowl before viewing.
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Assuming dried mango contains only mango
Sainsbury's Dried Mango lists sugar as an ingredient, while the BEAR dried mango listing says no added sugar and lists dried mango with potato starch.
Read the full ingredients list and nutrition panel if added sugar or the stated serving calories affect your choice.
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Treating 5 A Day status as a reason to graze
Although the NHS says 30g of dried fruit counts as one 5 A Day portion, it advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
If viewing starts after dinner, consider whether another snack better fits the occasion instead of grazing from a bag of dried fruit.
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Overlooking sulphites
The Food Standards Agency identifies sulphur dioxide and sulphites as ingredients used in dried fruit. Ingredient lists vary between products.
If sulphites are relevant to you, check the current pack's ingredients and allergen declaration for sulphur dioxide, sulphites or E220.
Relevant brand and retailer ranges
These product-label examples show why pack format and ingredients matter; a retailer or brand name alone does not determine the serving.
Tesco
Tesco's raisin listings include small boxes and a larger organic bag.
- Seedless Raisins come as 12 × 14g boxes; Tesco lists 40 kcal and 8.4g sugars per box.
- Organic Raisins come in a 375g bag, so a TV-night serving needs to be portioned out. Tesco lists 97 kcal per 30g.
Whitworths
Whitworths has both small raisin boxes and a larger snacking-raisin pack.
- Whitworths lists 47 kcal per 14g box of Sunny Raisins; its ingredients are raisins and sunflower oil.
- For Extra Juicy Snacking Raisins, the Tesco listing says to reseal and refrigerate the 325g pack after opening and use it within two weeks.
Sainsbury's
Sainsbury's listings provide examples of dried apricots and mango with different ingredient lists.
- Ready to Eat Dried Apricots list 68 kcal per 30g; SO Organic Dried Apricots list dried apricots as the ingredient.
- Sainsbury's Dried Mango lists sugar as an ingredient and 100 kcal per 30g. Check apricot ingredients for sulphites where relevant.
M&S
M&S mixed-fruit listings illustrate how much the contents of a mix can vary.
- Mixed Dried Fruit lists sultanas, raisins and currants.
- Mixed Fruit with Cranberries and Apricots lists sweetened cranberries, sugar and sulphites among its ingredients. Check the exact mix if those ingredients affect your choice.
Joybuy dried-fruit options
These Joybuy options include small packs of raisins and freeze-dried peach, plus prunes and red dates. Compare the labelled portion and ingredients of the particular product before choosing a TV-night snack.
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Organix Goodies Raisins 12+ Months, 12 × 14g
The 12 individual 14g portions offer a set amount if you choose raisins for viewing time; check the pack's kcal and sugars per box rather than applying another brand's figures.
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Frula Freeze Dried Fruits Peach 10g
This 10g freeze-dried peach pack offers a defined amount. Check its own nutrition label before comparing it with larger servings of conventionally dried fruit.
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J.ZAO Pitted Chilean Prunes 500g, individually wrapped
The individual wrappers let you set aside a chosen number of prunes from the 500g pack. Check the ingredients for sweeteners and the nutrition panel for the amount you intend to eat.
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Hao Xiang Ni Pitted Red Dates, Grade 2
If you prefer red dates, portion these pitted dates before viewing rather than judging the snack by the amount in the pack. Check the current label for serving weight, calories and ingredients.
Questions about dried-fruit snacks
Does dried fruit count towards 5 A Day?
Yes. The NHS says 30g of dried fruit counts as one 5 A Day portion. It advises eating dried fruit at mealtimes rather than between meals.
Does dried fruit suit a TV snack after dinner?
If it is a separate, between-meal snack, it does not follow the NHS advice to eat dried fruit at mealtimes to reduce tooth-decay risk. Consider whether to have a measured portion with dinner or choose a different snack for later viewing.
How do I compare dried-fruit calories?
Compare kcal and grams for the amount you would actually eat. Tesco lists 40 kcal for a 14g raisin box, Sainsbury's lists 68 kcal for 30g of ready-to-eat apricots, and the BEAR mango listing gives 79 kcal for a 25g pouch; these are different serving weights.
Does no added sugar mean low total sugars?
No. A no-added-sugar description concerns added ingredients, not the total sugars shown on the nutrition panel. Check both the ingredients and sugars per serving on the particular dried-fruit pack.
Should I check dried fruit for sulphites?
Yes, if you need to avoid them. The Food Standards Agency notes that sulphur dioxide and sulphites are used in some dried fruit; check the current ingredients and allergen declaration for the specific product.