Shoppers following a low-fat diet
If you want organic dried fruit, compare fat per 100g on the exact pack. Fruit-and-nut mixes and other formats need their own nutrition check; an organic label does not establish their fat content.
Who is this for?
Shoppers checking organic claims
If organic production matters to your choice, look for an organic claim on the product itself rather than relying on a brand’s general positioning.
People planning dried-fruit portions
If you add dried fruit to breakfast, baking or meals, the NHS’s 30g portion guidance gives you a quantity to plan around. The NHS also advises having dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
What should you check?
Start with the exact product’s organic claim and fat figure, then check its ingredients and how the pack fits the portions you plan to serve.
| Priority | What to check | Your needs |
|---|---|---|
| Fat content | Read fat per 100g on the exact pack. UK nutrition-claim rules set the low-fat condition for solid foods at no more than 3g fat per 100g; check each flavour or mixed format separately. | I want dried fruit that meets the low-fat condition, not a product that merely looks suitable because it contains fruit. |
| Organic claim | Check the product’s organic designation. The Department for Environment, Food & Rural Affairs says organic food must meet production and certification conditions, including at least 95% organic agricultural ingredients. | Organic production matters to me, but I do not want to treat that claim as a substitute for reading the nutrition panel. |
| Portion and timing | The NHS counts 30g of dried fruit as one 5 A Day portion and advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. | A measured amount with a meal, such as breakfast, suits me better than eating directly from a large bag between meals. |
| Ingredients and warnings | Read the exact pack’s ingredients, sugars per 100g, allergen information and any product warnings. Check storage instructions if you will keep an opened pack. | I need to know what is in this particular fruit product, especially if I am avoiding an ingredient or choosing between plain fruit and a mix. |
Common buying mistakes
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Assuming organic means low fat
Organic production and fat content are separate questions. Under UK nutrition-claim rules, a solid food must contain no more than 3g fat per 100g to be described as low fat.
Compare the fat figure on each exact pack, including mixed snacks and different flavours.
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Treating dried fruit as an unlimited snack
The NHS counts 30g of dried fruit as one 5 A Day portion and advises eating it at mealtimes, rather than between meals, to reduce tooth-decay risk.
Measure a portion for a meal instead of grazing from the pack.
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Using a range name in place of the pack label
Fruit types and mixed formats can have different ingredients, nutrition figures and warnings, even within a familiar range.
Before choosing, read the exact product’s organic claim, fat and sugars per 100g, ingredients, allergen information and storage instructions.
Brand and range references
These ranges offer fruit types to consider; check the exact product rather than applying one pack’s nutrition figures to an entire brand.
Crazy Jack
Ocado lists Crazy Jack Organic Soft Prunes Ready To Eat and Organic Soft Apricots Ready To Eat with product-level nutrition information.
- Ocado reports 0.4g fat and 8.3g fibre per 100g for the prunes, and 0.6g fat and 9.2g fibre per 100g for the apricots.
- Those figures apply to the named products, not every Crazy Jack item. Check sugars and portion size alongside fat content.
Tesco
Tesco Groceries lists organic raisins, sultanas, cranberries and dried mango.
- The listed fruit types offer different formats to compare.
- Read the chosen product’s nutrition panel before deciding whether it meets the low-fat condition.
Sainsbury's SO Organic
Sainsbury's Groceries lists SO Organic raisins, sultanas, soft apricots and cranberries.
- The listed range includes several dried-fruit types.
- Check fat per 100g and ingredients on the exact pack rather than assuming every item has the same profile.
Whitworths
Whitworths lists dried apricots, mango, prunes, raisins, dates and fruit-and-nut formats in its shop.
- The listed formats give shoppers plain-fruit and mixed-product types to distinguish.
- Check an exact product for its organic designation and fat content; the range name alone establishes neither.
Joybuy product option
This option is a 12 × 14g raisin pack for shoppers considering measured dried-fruit servings. Check its organic designation and fat per 100g on the exact pack when deciding whether it meets your requirements.
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Organix Goodies Raisins 12+ Months, 12 × 14g
The 12 × 14g format may be useful if you plan measured servings of raisins with meals. The product name specifies ages 12 months and over; check the exact pack’s organic claim, nutrition, ingredients and allergen information before choosing it.
Questions about organic dried fruit
Does organic dried fruit automatically qualify as low fat?
No. Organic labelling concerns production and certification, while UK nutrition-claim rules allow a solid food to be described as low fat only if it contains no more than 3g fat per 100g. Check the exact pack’s nutrition panel.
How much dried fruit counts as one 5 A Day portion?
The NHS counts 30g of dried fruit as one 5 A Day portion. Use the pack size and nutrition information to work out the amount you intend to serve.
Is dried fruit better eaten with meals or between them?
The NHS advises eating dried fruit at mealtimes rather than as a between-meal snack to reduce tooth-decay risk. That timing still matters when the fruit is organic or meets the low-fat condition.
What if I need to avoid a particular ingredient or additive?
Read the exact product’s ingredients, allergen information and warnings. Ocado lists Crazy Jack Organic Soft Apricots Ready To Eat as free from sulphur dioxide and sulphites, but that statement applies to that product, not to other dried apricots.