Parents comparing lower-fat lunch additions
Plain dried fruit and fruit-and-nut mixes can have different ingredients and stated fat values. Compare the exact packs rather than treating every fruit-based snack alike.
Who is this for?
Pupils who prefer a small pack
A portioned raisin box is easy to put in a lunchbox. Whitworths lists 14g for its Sunny Raisins box; the NHS says 30g of dried fruit counts as one 5 A Day portion, so one such box is smaller than that amount.
Households checking ingredients and school rules
Some apricot products contain sulphur dioxide or sulphites, and some dried-fruit mixes contain nuts. Check the current pack for the pupil’s requirements and confirm the school’s packed-lunch policy.
What should you check?
Start with the type of fruit snack, then check its portion size and whether it will be eaten with lunch.
| Priority | What to check | Your needs |
|---|---|---|
| Ingredients and fat | Read the ingredients for nuts and coatings. Compare fat per 100g where available, rather than comparing unlike serving sizes. Whitworths lists 0.1g fat per 14g Sunny Raisins box and 3.8g per 25g Favourites Fruit & Nut Mix serving; those are different portion weights. | I want a fruit addition without assuming a mix has the same fat content as plain raisins. |
| Portion weight | Check the pack weight or weigh a portion from a larger bag. The NHS states that 30g of dried fruit counts as one 5 A Day portion; a 14g Sunny Raisins box is smaller. | A small box suits my lunch-packing routine, but I want to know how much fruit it contains. |
| When it is eaten | Pack dried fruit for the lunch meal rather than a separate break-time snack. The NHS and Food Standards Scotland advise eating it at mealtimes to reduce tooth-decay risk. | If the fruit will be eaten between meals, I would consider fresh fruit or vegetables instead. |
| Allergens and rules | Read the current ingredients and allergen declaration for nuts and sulphur dioxide or sulphites. Morrisons lists sulphur dioxide or sulphites in its Dried Apricots; check the individual school’s policy before packing nuts. | Any ingredient restriction or school rule needs to be checked against the particular pack I send. |
Common buying mistakes
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Assuming every dried-fruit snack has little fat
A fruit-and-nut mix is not the same product as plain dried fruit. Whitworths lists almonds and cashews in its Favourites Fruit & Nut Mix, alongside 3.8g fat per 25g serving.
For a lower-fat choice, start by comparing ingredients and the fat figure per 100g on the packs you are considering.
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Saving dried fruit for break time
The NHS and Food Standards Scotland advise having dried fruit at mealtimes rather than between meals to reduce tooth-decay risk.
Put it with the lunch meal. If a separate snack is needed, consider fresh fruit or vegetables.
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Overlooking nuts or sulphites
The cited Whitworths fruit-and-nut mix contains almonds, cashews and sulphur dioxide; Morrisons lists sulphur dioxide or sulphites in its Dried Apricots.
Read the current pack’s ingredients and allergen declaration, and check the school’s policy before packing a nut-containing mix.
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Counting every mini pack as a full fruit portion
A 14g Sunny Raisins box is smaller than the NHS reference of 30g of dried fruit for one 5 A Day portion.
Use the weight on the pack to understand the amount, rather than judging it by the size or shape of the box.
Brand references
Brand ranges contain different kinds of fruit snacks, so the particular product label matters more than the brand name alone.
Whitworths
Its cited range includes portioned raisins and a fruit-and-nut mix with different ingredients and stated fat values.
- Whitworths lists raisins (99%) and sunflower oil in Sunny Raisins, with 0.1g fat per 14g box.
- Its Favourites Fruit & Nut Mix contains almonds, cashews, sweetened dried cranberries and sulphur dioxide. Check the exact product rather than relying on the brand.
M&S
The Marks & Spencer fruit-snack range lists options including soft apricots, soft prunes, chocolate-coated raisins and a fruit-and-nut medley.
- The range offers several dried-fruit formats to compare for a packed lunch.
- A coating or nut mix changes the ingredients to assess; check each product’s label and nutrition panel.
Morrisons
Its cited Dried Apricots provide a plain-fruit alternative to raisins that still calls for an allergen check.
- Morrisons lists 0.4g fat per 100g for its Dried Apricots.
- The cited product contains sulphur dioxide or sulphites. Check the current pack and portion out the amount intended for lunch.
Joybuy dried-fruit options
These options include small packs and larger packs that can be portioned for a secondary-school lunch. Compare each product’s current ingredients and nutrition panel for the pupil’s needs.
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Organix Goodies Raisins 12+ Months, 12 x 14g
The 14g packs offer a measured amount to put with lunch. One pack is smaller than the NHS 30g dried-fruit amount for one 5 A Day portion.
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J.ZAO Prebiotic Pitted Chilean Prunes 500g
This 500g prune pack is an option to assess if the pupil prefers prunes. Check its current ingredients, serving information and any school restrictions before portioning it for lunch.
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Three Squirrels Daily Blueberry Dried Snack, 256g (16g x 16 packs)
The listed 16g packs provide a measured lunchbox portion. Check the ingredients and nutrition panel if added ingredients matter to the choice; one 16g pack is smaller than the NHS 30g dried-fruit reference portion.
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Morrisons Raisins 500g
This 500g pack needs portioning for an individual lunch. Check the current pack’s ingredients and nutrition panel when comparing it with other raisins or fruit mixes.
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Morrisons Sultanas 500g
This 500g pack is another option to portion for lunch. Use the current label to compare its ingredients and fat figure with the other products under consideration.
Frequently asked questions
Should I look for a reduced-fat claim on dried fruit?
Compare the ingredients and fat information on the products instead. Whitworths lists 0.1g fat per 14g Sunny Raisins box, while its nut-containing Favourites Fruit & Nut Mix lists 3.8g per 25g serving. Because those serving weights differ, use the per-100g figures on the packs for a like-for-like fat comparison.
How much dried fruit counts as one 5 A Day portion?
The NHS says 30g of dried fruit counts as one 5 A Day portion. A single 14g Sunny Raisins box is smaller than that reference amount.
When should a pupil eat dried fruit from a packed lunch?
Pack it to eat with lunch rather than as a separate between-meal snack. The NHS and Food Standards Scotland give this mealtime advice to reduce tooth-decay risk; check the individual school’s packed-lunch policy as well.
What should I check on apricots and fruit mixes?
Check the current ingredients and allergen declaration for sulphur dioxide or sulphites and, in mixes, nuts. Morrisons lists sulphur dioxide or sulphites in its Dried Apricots; Whitworths lists almonds, cashews and sulphur dioxide in its Favourites Fruit & Nut Mix.