Low-fat label checkers
If low fat is your starting point, compare the fat declaration per 100g on the fruit you intend to buy. Then check the packing liquid and sugars separately: a low fat figure does not tell you how sweet the product is.
Who is choosing?
Lunchbox planners watching sugars
For a fruit portion you can pack, the NHS suggests tinned fruit in juice rather than syrup. Read the ingredients and sugars figure on the particular pot or can; fruit in juice is not sugar-free.
Portion and waste-conscious shoppers
If one purchase needs to cover several lunches, compare the amount of fruit with the portions you plan to use. Check how the product must be stored after opening and when its label says to finish it.
What matters when buying?
| Concern | What to check | Who this matters to |
|---|---|---|
| Fat declaration | Compare fat per 100g on the exact product; assess sugars separately. | If low fat is my main requirement for lunch, I want the pack's fat figure before choosing between fruit varieties. About 42% of consumers put that check first. |
| Juice or syrup | Read the packing liquid and ingredients, then compare sugars per 100g. | When packing fruit for lunch, I would rather check how much sugar it contains than assume juice and syrup are interchangeable. For about 33% of consumers, that is the primary concern. |
| Portions and leftovers | Check portion size and the storage instructions for opened fruit. | If a can will last beyond one lunch, I need to know whether I can use the remainder in time. Keeping portions manageable comes first for about 25% of consumers. |
Common buying mistakes
-
Judging the lunch choice by fat alone
Two fruit products can have similarly small fat declarations but different sugars figures. Princes Food and Drinks lists 9.0g sugars per 100g for its fruit cocktail with juice and 15.0g per 100g for its light-syrup version.
Check fat, packing liquid and sugars on the particular product rather than treating one nutrition figure as the whole decision.
-
Assuming fruit in juice is sugar-free
Juice-packed fruit still contains sugars. Tesco Groceries lists 10.0g sugars per 100g for its Chunky Fruit Medley in Juice, while Sainsbury's lists 11.0g per 100g for its Peach Slices in Fruit Juice.
Use the packing liquid to narrow your choice, then compare the sugars declaration and the portion you expect to eat.
-
Opening a large can without a plan for the rest
Storage instructions differ between products. Tesco's cited fruit medley says to refrigerate and use it within two days of opening; the cited Del Monte peach slices listing says to use it within three to four days.
Choose a size you can finish within the period on its own label, and follow its instructions for transferring and refrigerating leftovers.
Fruit left beyond the stated period may go unused.
-
Using an online listing as the final label check
The details that affect your choice include ingredients, nutrition and opened-pack storage instructions on the product you receive.
Check the pack before use, particularly if an ingredient or storage condition matters to your lunch plans.
Brands to consider for tinned fruit
Princes
Its fruit cocktail comes in juice and light-syrup versions, offering a direct comparison of packing liquids.
- Princes Food and Drinks lists less than 0.1g fat and 9.0g sugars per 100g for the juice-packed version.
- The light-syrup version lists 15.0g sugars per 100g; check which version is on the shelf.
Del Monte
Its peach slices in juice provide a peach option for comparison with other lunch fruits.
- The ASDA Groceries listing for Del Monte Peach Slices in Juice declares 0g fat, 11g sugars and 1g fibre per 100g.
- The packing juice may vary between pineapple, grape and pear juice; check the current ingredients if the juice type matters.
Tesco
Its own-label range includes a chunky fruit medley in juice alongside other juice-packed fruits.
- Tesco Groceries lists less than 0.1g fat and 10.0g sugars per 100g for its Chunky Fruit Medley in Juice.
- The medley's storage instructions say to refrigerate it after opening and use it within two days.
Sainsbury's
Its own-label peach slices in fruit juice offer another product to compare by the pack's nutrition panel.
- Sainsbury's lists less than 0.5g fat, 11.0g sugars and 0.9g fibre per 100g for the cited peaches.
- Its product warning says a peach stone may remain, a detail to check when preparing a packed lunch.
Asda
Asda stocks tinned fruit, including Nature's Finest Peach in Juice; that example is not an Asda own-brand product.
- The ASDA Groceries listing for Nature's Finest Peach in Juice declares less than 0.5g fat per 100g and says no added sugar.
- That product's instructions say to refrigerate it after opening and consume it within five days. Check any Asda own-label item on its own terms.
M&S
Its range includes grapefruit segments in juice for shoppers who prefer grapefruit to mixed fruit or peaches.
- Ocado lists less than 0.1g fat, 7.3g sugars and 0.4g fibre per 100g for M&S Grapefruit Segments in Juice.
- If you take medicines and are unsure whether grapefruit is suitable, ask a pharmacist or prescriber before choosing it.
Joybuy fruit selections
These juice-packed peaches, pineapple and mixed-fruit products offer a choice between individual pots and cans. Compare the current label for fat, sugars and leftover-storage instructions before deciding which format fits your lunches.
Image unavailable
Dole Peaches in Juice, 4 × 113g
Four separate pots let you take one stated-size portion for lunch. If sugars or sweeteners matter to your choice, check the ingredients and nutrition panel on the pack; refrigerate an opened pot and follow its use-within instruction.
Image unavailable
Princes Pineapple Chunks with Juice, 432g
This can suits a lunch plan that uses pineapple chunks from a larger pack rather than an individual pot. Fruit in juice is not sugar-free; compare the current sugars figure, and transfer and refrigerate leftovers as instructed.
Image unavailable
Del Monte Pineapple Slices in Juice, 435g
Choose this format if pineapple slices suit the lunches you have planned. Compare the drained amount with the fruit you expect to use, and follow the label's instructions for storing the remainder after opening.
Image unavailable
Del Monte Peach Halves in Juice, 415g
Peach halves give you a different fruit format from the pineapple cans and individual peach pots. Plan the portions you will use from the can, check its sugars declaration, and refrigerate leftovers according to the label.
Image unavailable
Del Monte Fruit Cocktail in Juice, 415g
This mixed-fruit can suits a lunch where you want a variety of fruit rather than one type. Decide how much fruit to portion out, compare its current sugars figure, and follow the opened-can storage instructions.
Questions about tinned fruit
Does tinned fruit count towards 5 A Day?
Yes. The NHS says 80g of canned fruit counts as one portion towards 5 A Day, and advises choosing canned fruit in natural juice or water with no added sugar or salt.
Is fruit in juice automatically low in sugar?
No. Juice-packed fruit can contain sugars from the fruit and juice. For a comparison of similar products, Princes Food and Drinks lists 9.0g sugars per 100g for its fruit cocktail with juice and 15.0g per 100g for its light-syrup version; check the figures on the one you buy.
How long can I keep an opened can?
Follow that can's storage instructions. Tesco Groceries and Sainsbury's specify use within two days for the cited fruit products, while the ASDA Groceries listing for Del Monte Peach Slices in Juice says three to four days. Refrigerate and transfer leftovers where the individual label instructs you to do so.
Does a small fat figure settle the lunch choice?
No. Check fat per 100g if low fat is your priority, but consider sugars, packing liquid and portion size separately. The Princes juice and light-syrup fruit cocktails show why a similar fruit can have different sugars figures.