Parents packing school lunches
Compare plain fruit with coated or nut-containing snacks, check the pack weight and read the school’s packed-lunch policy before choosing a product.
Who is this for?
Families comparing fat content
The particular product matters more than the words “fruit snack”. Marks & Spencer lists 0.4g fat per 100g for its plain raisins, compared with 17.8g per 100g for its chocolate-coated raisins and 29.5g per 100g for its fruit-and-nuts mix.
Families serving dried fruit with meals
Dried fruit can be considered alongside breakfast or lunch rather than as a stand-alone snack between meals, in line with NHS dental guidance.
What should you check?
Start with the ingredient list and nutrition panel, then choose an amount and format that fit the meal.
| Priority | What to check | Your needs |
|---|---|---|
| Fat and ingredients | Compare fat on the same per-100g basis. Check whether the fruit is plain, chocolate-coated or mixed with nuts; also read the ingredients of mixed fruit for candied components. | I want to know what is in the pack, not judge it by the word “fruit”. In a Food Standards Agency and Ipsos Northern Ireland survey of 611 people interviewed from September to November 2024, approximately 49% said they actively used traffic-light labelling when shopping for food; that figure describes food-label use, not a dried-fruit preference. |
| Pack size | Read the weight of an individual pack or measure an amount from a larger bag. The NHS uses 30g of dried fruit as its reference for one 5 A Day portion; Sainsbury’s Mini Snack Raisins contain 14g per pack. | A small pack may suit a lunch add-on, but I do not want to mistake 14g for the NHS 30g dried-fruit portion. |
| When it is eaten | Plan dried fruit as part of a meal. The NHS advises mealtimes rather than between-meal snacking to reduce tooth-decay risk. | For a school day, I can put dried fruit with lunch instead of offering it for repeated snacking between meals. |
| Allergens and school rules | Read the current allergen statement on nut-containing mixes and check the school’s packed-lunch policy. The checked M&S Fruit and Nuts contains cashews, pecans and pistachios and carries nut-allergy warnings. | If a mix contains nuts, I need to check whether it suits the child and the school before packing it. |
Common buying mistakes
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Assuming every fruit snack has the same fat content
Marks & Spencer lists 0.4g fat per 100g for its plain raisins, 17.8g for its chocolate-coated raisins and 29.5g for its fruit-and-nuts mix.
Compare the fat figures on a common basis and check for coatings or nuts before choosing a school-day snack.
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Using dried fruit as an all-day snack
The NHS advises eating dried fruit at mealtimes, rather than between meals, to reduce tooth-decay risk.
Put it with lunch or serve it as part of another meal instead of offering it for repeated grazing.
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Assuming a mini pack is a full fruit portion
The NHS reference for one 5 A Day dried-fruit portion is 30g; a Sainsbury’s Mini Snack Raisins pack contains 14g.
Check the pack weight and choose the amount for its role in the meal, rather than relying on “mini” or “lunchbox” wording.
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Overlooking nuts in a fruit mix
The checked M&S Fruit and Nuts contains several tree nuts and carries warnings for people with nut and peanut allergies.
Read the product’s current allergen statement and check the school’s packed-lunch policy before sending a nut-containing mix.
Relevant brand and retailer examples
These examples show why pack format and ingredients deserve attention; the figures apply to the named products, not every item sold under a brand.
Whitworths
Whitworths Sunny Raisin packs offer a measured 30g format for adding to a meal.
- Sainsbury’s lists 1g fat per 100g for the checked Sunny Raisin 6 x 30g product.
- Its listed ingredients are raisins and sunflower oil; check the current pack rather than assuming all Whitworths products have the same composition.
Tesco
Tesco Seedless Raisins 1kg is a larger-bag option for households willing to portion raisins at home.
- Tesco lists 0.3g fat per 30g for this product.
- The same 30g serving lists 18.8g sugars, and the bag does not provide individual lunch portions.
Sainsbury’s
The checked mini raisin packs and mixed dried fruit illustrate two different ingredient and portion formats.
- Mini Snack Raisins contain 14g per pack and list less than 0.5g fat per pack.
- The mini pack lists 9.7g sugars. Sainsbury’s Mixed Dried Fruit lists 22.2g sugars per 30g and contains candied peel with glucose-fructose syrup and sugar.
M&S
The checked plain, coated and nut-containing products show how much the format can change the fat figure.
- Marks & Spencer lists 0.4g fat per 100g for its plain Raisins 500g.
- Its Chocolate-Coated Raisins list 17.8g fat per 100g; Fruit and Nuts lists 29.5g per 100g and carries nut-allergy warnings.
Dried-fruit options on Joybuy
These options include small packs of raisins and freeze-dried fruit, plus larger bags of prunes and figs. Check each product’s current nutrition panel and ingredients if fat content is the deciding factor.
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Organix Goodies Raisins 12+ Months, 12 x 14g
The 12 x 14g format offers small packs for adding to a meal. Each 14g pack is smaller than the NHS 30g dried-fruit reference for one 5 A Day portion.
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J.ZAO Pitted Chilean Prunes 500g
This 500g prune pack is an option when you want to choose the amount served with a meal. Check the current nutrition panel and ingredients before comparing it with other dried fruit.
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Frula Freeze-Dried Mango 10g
The 10g mango pack offers a small fruit option to consider alongside a school meal. Compare its nutrition panel and ingredients with other fruit snacks rather than assuming the same values apply to all formats.
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Frula Freeze-Dried Peach 10g
This 10g peach pack is another small format for serving with a meal. Read its own nutrition panel and ingredients when comparing it with the mango pack or other dried fruit.
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Whitworths Figs 175g
The 175g bag allows you to choose an amount to serve with a meal rather than relying on an individual pack size. Check the product’s nutrition panel and allergen statement for the intended school lunch.
Frequently asked questions
Do I need specially labelled reduced-fat dried fruit for a school lunch?
Usually not if you are choosing plain raisins similar to the checked examples: Tesco lists 0.3g fat per 30g, Sainsbury’s lists less than 0.5g per 14g mini pack, and Marks & Spencer lists 0.4g per 100g. Compare the particular product’s panel and ingredients, as coated fruit and fruit-and-nut mixes can have different fat values.
How much dried fruit counts as one 5 A Day portion?
The NHS states that 30g of dried fruit counts as one portion. Check the individual pack weight: the checked Sainsbury’s mini raisin pack is 14g, while a Whitworths Sunny Raisin pack is 30g.
Should dried fruit be eaten between meals?
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce tooth-decay risk. For a packed lunch, serve it as part of the meal instead of leaving it for repeated snacking.
Can I pack a dried-fruit and nut mix for school?
Check the child’s allergy needs, the product label and the school’s packed-lunch policy first. The checked M&S Fruit and Nuts contains cashews, pecans and pistachios and carries warnings for people with nut and peanut allergies.
Do school food standards tell parents what they may pack?
The GOV.UK school food standards practical guide addresses food served at school; it is not a substitute for checking an individual school’s packed-lunch policy. Ask the school about its requirements before packing a product that may be restricted.