For a picnic lunch where keeping fat low matters, compare the fat per 100g on plain dried fruit with that on coated or mixed snacks: the coating can change the result substantially. Check sugars and allergens on the pack too, and plan dried fruit as part of the meal rather than something to graze on throughout the day.
If you want dried fruit as part of lunch, check whether a pack contains plain fruit or a coating. Whitworths lists 0.9g fat per 100g for Sunny Raisins, compared with 19.2g per 100g for its Favourites Yogurt Coated Raisins.
Small packs can be easier to divide between picnic lunches. Whitworths Sunny Raisins, for example, come in 14g boxes; check the pack size and ingredients before choosing one for each person.
Plain, coated and mixed dried-fruit products can have different ingredients and allergen statements. The Food Standards Agency says sulphites are often used in some dried fruit, so read the declaration on the exact pack you plan to serve.
Start with comparable per-100g figures, then check the portion, ingredients and storage needs for the whole lunch.
| Priority | What to check | Your needs |
|---|---|---|
| Fat and coatings | Compare fat per 100g on the nutrition panels, then read the ingredients for coatings or added nuts. Whitworths lists 0.9g per 100g for Sunny Raisins and 19.2g per 100g for Favourites Yogurt Coated Raisins. | I want a lower-fat fruit option, so the contents of the pack matter more to me than the words 'dried fruit' on the front. |
| Portion and sugars | Check the pack weight and sugars per 100g. The NHS says 30g of dried fruit counts as one 5 A Day portion and recommends eating it at mealtimes rather than between meals to reduce tooth-decay risk. | A small portion alongside lunch works better for my plans than leaving an open bag out for repeated snacking. |
| Ingredients and allergens | Read the current ingredient and allergen statements for sulphites, coatings and nut-related warnings. Whitworths lists milk and soya ingredients in its Favourites Yogurt Coated Raisins. | If anyone eating with us needs to avoid an ingredient, I need to check the particular pack rather than assume all raisins are alike. |
| Picnic storage | Follow the dried fruit's storage directions. The Food Standards Agency says picnic foods normally kept in the fridge, including sandwiches, dairy products and pre-cut fruit and vegetables, also need to be kept cool. | Even if I pack dried fruit, I still need a way to keep the chilled parts of lunch cool. |
A coating can make a substantial difference: Whitworths lists 19.2g fat per 100g for its Favourites Yogurt Coated Raisins, against 0.9g per 100g for Sunny Raisins.
Compare the per-100g figures and read the ingredients before choosing between plain and coated products.
'Reduced fat' describes a comparison; it does not tell you a product's fat content on its own.
Check the fat figure on the nutrition panel. If a pack makes a reduced-fat claim, look at what it is being compared with.
Lower fat does not mean lower sugars: Sainsbury's lists 57g sugars per 100g for BEAR Fruit Dried Pineapple, while Whitworths lists 66.5g per 100g for Sunny Raisins. The NHS recommends having dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
Plan a portion with the picnic lunch; the NHS uses 30g as its dried-fruit reference for one 5 A Day portion.
The Food Standards Agency says sulphites are often used in dried fruit such as raisins, apricots and prunes. Coatings can introduce other ingredients: Whitworths lists milk and soya in its Favourites Yogurt Coated Raisins.
Read the ingredients and allergen statement on each pack being served, including any precautionary warnings.
These examples show why it helps to compare individual packs rather than choose by brand or shop category alone.
Its range includes portioned plain raisins and coated raisin snacks with different ingredients and nutrition figures.
Sainsbury's lists BEAR Fruit Dried Pineapple as a pineapple-only dried-fruit option.
Its dried-fruit category includes several fruits and pack formats, including own-label products and other brands.
Its dried-fruit category includes packaged dried fruit alongside fruit-snack products.
These picnic-lunch options include portioned raisins, prunes, mango and figs. Compare each pack's fat figure and ingredients before choosing, particularly if coatings, added ingredients or allergens matter to you.
No image available
The 12 individual 14g packs make it straightforward to allocate raisins between picnic lunches. Check the pack's ingredients and allergen statement before serving.
No image available
These individually wrapped prunes offer a way to pack pieces separately within a picnic lunch. Check the current ingredients, nutrition panel and allergen statement rather than relying on front-of-pack wording.
No image available
A 10g pack is easy to assign to one picnic lunch. Compare its per-100g nutrition figures with other dried fruit, and check the ingredients if you want fruit without additions.
No image available
The 70g pack can be packed with a picnic lunch, but its weight is not a serving recommendation. Because this is preserved fig, check the ingredients for any additions you wish to avoid, as well as the fat figure and allergen statement.
No image available
The 175g pack is an option when dividing figs between people at lunch rather than buying individual portions. Check the current pack for its fat figure, ingredients and any nut or other allergen warnings.
No: 'reduced fat' refers to a comparison, while 'low fat' describes the product's fat content. For a picnic purchase, compare the fat per 100g on the packs; if one claims to be reduced fat, check what it is compared with.
The NHS says 30g of dried fruit counts as one 5 A Day portion. It recommends eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk, so consider serving it with the picnic lunch.
Follow the dried fruit pack's storage directions, and keep any foods that would normally be refrigerated cool. The Food Standards Agency includes sandwiches, dairy products and pre-cut fruit and vegetables among the picnic foods that need cooling.
Check the current pack for sulphites and any ingredients or allergen warnings relevant to the people eating it. The Food Standards Agency says sulphites are often used in some dried fruit; coatings can add other ingredients, such as the milk and soya Whitworths lists in its Favourites Yogurt Coated Raisins.
Not in the checked Whitworths examples: the brand lists 19.2g fat per 100g for Favourites Yogurt Coated Raisins and 0.9g per 100g for Sunny Raisins. Compare the figures on the particular packs you are considering rather than assuming the same difference applies to every product.