For a board game night where protein is the priority, do not assume plain dried fruit will meet that aim: Tesco lists Sunsweet Stoned Prunes at 2.2g protein per 100g, while Marks & Spencer lists 34.4g per 100g for its Protein Packed Nut and Seed Mix. Choose a fruit-and-nut mix if keeping dried fruit in the bowl matters more than selecting a product labelled high protein, and check the current pack for allergens before serving either type to a group.
Start with whether protein, dried-fruit flavour or the way you serve the food matters most.
If protein is the main requirement and dried fruit is optional, compare nut-and-seed snacks with fruit-only products. Marks & Spencer lists 34.4g protein per 100g for its Protein Packed Nut and Seed Mix; Tesco lists 2.2g per 100g for Sunsweet Stoned Prunes.
A fruit-and-nut mix keeps the chewy fruit element alongside nuts. Marks & Spencer lists 11.2g protein per 100g for its Fruit and Nuts mix. Check its ingredients against guests’ allergies rather than treating it like plain fruit.
If dried fruit will be served over several rounds, consider when and how much to put out. The NHS counts around 30g of dried fruit as one 5 A Day portion and advises eating it at mealtimes rather than grazing on it between meals because of tooth-decay risk.
Choose the snack format first, then compare protein on the same per-100g basis and read the current pack before sharing.
Choose when: Protein matters more than including dried fruit; Marks & Spencer labels its Protein Packed Nut and Seed Mix high protein.
Trade-off: That product has no dried fruit, and its nut, soy and other allergy warnings matter at a shared table.
Choose when: You want dried fruit alongside nuts and are willing to check the mix’s protein figure rather than assume it is high protein.
Trade-off: The Marks & Spencer Fruit and Nuts mix contains several tree nuts and sulphites, so it will not suit every group.
Choose when: Fruit flavour or a dried-fruit 5 A Day portion matters more than protein.
Trade-off: Tesco lists Sunsweet Stoned Prunes at 2.2g protein per 100g; the NHS advises having dried fruit at mealtimes instead of grazing on it between meals.
| Priority | What to check | Your needs |
|---|---|---|
| Protein | Compare protein per 100g, not just the front of the pack. Check the protein per pack if servings differ. | I want protein to be a main feature of the snack, so fruit-only options should not be my starting point. |
| Dried fruit | Read the ingredients to see whether the product contains dried fruit and which kind. Check the sugars line per 100g when comparing options. | The fruit flavour matters to me, even if that means choosing a mix rather than a product labelled high protein. |
| Serving time | Consider portions and when the fruit will be eaten. The NHS counts around 30g dried fruit as one 5 A Day portion and advises having it at mealtimes. | For a long game, I would rather serve dried fruit with a food break than leave an open bowl out all evening. |
| Allergens | Read the current ingredients and precautionary allergy statement; keep the packaging available when serving. | If guests have allergies, I need to check each mix before putting it in a shared bowl. |
Tesco lists Sunsweet Stoned Prunes at 2.2g protein per 100g, a different proposition from the 34.4g per 100g listed by Marks & Spencer for its Protein Packed Nut and Seed Mix.
Compare the protein line per 100g and choose according to whether fruit flavour or protein is your main reason for buying.
Marks & Spencer’s Fruit and Nuts mix includes tree nuts, while Whitworths lists almonds, cashews and sulphur dioxide in its Favourites Fruit & Nut Mix.
Ask guests about allergies, read the current pack and keep it beside the food. Use a separate, clearly identified option where needed.
The NHS advises having dried fruit at mealtimes rather than as a between-meal snack because of tooth-decay risk.
Put out a considered portion with a planned meal or food break instead of leaving an open bowl for repeated grazing.
These product and retailer examples show different formats; check the particular pack rather than assuming every product from a brand has the same ingredients or nutrition.
Marks & Spencer lists both a nut-and-seed snack labelled high protein and a mix containing dried fruit and nuts.
Stoned prunes are an example of a plain dried-fruit choice when prune flavour matters more than protein.
Its Favourites Fruit & Nut Mix combines raisins with nuts and sweetened dried cranberries.
Tesco listings include plain raisins as well as peanuts-and-raisins and cashews-and-raisins formats.
These options include seed-and-fruit mixes, nut snacks and a fruit-and-nut mix for different game-night preferences. Check each product’s current nutrition and allergy label if protein or a guest’s dietary needs will determine your choice.
No image available
Consider this seed-and-goji-berry mix if you want dried fruit in a seed-based snack. Check the pack’s protein figure and allergy statement before serving it to a group.
No image available
A peanut snack rather than a dried-fruit option. If you are comparing it for protein, use its current per-100g nutrition panel and check with guests before sharing peanuts.
No image available
This assorted-nut option is for a table where dried fruit is not required. Read the current nutrition panel for protein and the allergy statement before serving it.
No image available
A savoury peanut-and-hazelnut option if you do not need dried fruit on the table. Confirm its protein figure on the current pack and check that guests can eat the named nuts.
No image available
Consider this fruit-and-nut mix if you want both elements in one snack. Compare its current protein and sugars figures per 100g, and check the ingredients and allergy statement before sharing.
Not on the strength of its fruit content alone. Tesco lists Sunsweet Stoned Prunes at 2.2g protein per 100g; compare that figure with the per-100g protein on any alternative you are considering.
A fruit-and-nut mix can provide both. Marks & Spencer lists 11.2g protein per 100g for its Fruit and Nuts mix, which contains raisins and several nuts; check the current allergy information before putting it in a shared bowl.
The NHS counts around 30g of dried fruit as one portion. If you are serving it during a long game, portioning it out also makes it easier to plan a food break rather than leaving it out for repeated grazing.
The NHS advises eating dried fruit at mealtimes rather than as a between-meal snack because of tooth-decay risk. Consider serving it with a meal or planned food break instead of keeping an open bowl available all evening.
Ask about allergies and read the ingredients and allergy statement on the current pack. For example, Marks & Spencer’s Fruit and Nuts mix contains tree nuts and sulphites; a fruit-led product name does not mean the food is nut-free.