Dried fruit can add variety and fibre to a snack or meal. It also packs the fruit into a smaller volume because much of the water has been removed. If you buy raisins, dates or dried mango, check whether the ingredients include added sugar or syrup and decide how much you will actually eat.
A pack labelled no added sugar can still show total sugar from the fruit itself. Compare similar products by equal weight first, then work out the amount in your portion. Use fresh fruit when you want a more substantial piece of fruit to eat by itself.
- Read the ingredients before choosing between plain and sweetened dried fruit.
- Compare total sugar on an equal-weight basis.
- Use a small portion when you want a topping or mix-in.
- Check storage directions and allergen information on mixes.
In this guide
Section 1 of 5
Choose dried fruit for the way you will eat it
HealthHub includes dried fruit as one way to add variety and recommends comparing the sugar figures on packages. Start by deciding whether the fruit will be a snack on its own or an ingredient in oats, yoghurt or a trail mix. A few pieces can go a long way in a bowl that already contains other foods. HealthHub’s guide to fruit and vegetables
| What you are making | An option | What to check |
|---|---|---|
| Oats or cereal | Raisins or chopped dates | Ingredients and the amount you sprinkle in |
| A snack for a short break | Dried mango or prunes | Whether the product has added sweetener and the portion |
| Trail mix | Plain dried fruit with unsalted nuts | Proportions and allergy rules |
| A full fruit snack | A fresh orange, banana or pear | Which whole fruit you can carry and eat easily |
Section 2 of 5
Compare sugar without confusing pack and portion
Read the ingredients for added sugar, syrup or sweetened coatings. Then use total sugar per 100 g when comparing the same kind of product. The number includes naturally occurring sugars. Drying changes how much fruit fits into a given weight or handful, so avoid comparing one handful of dried fruit with one handful of fresh fruit as if the servings were identical. HealthHub’s guide to nutrition labels
Work out a portion from the label
Suppose dried fruit lists 60 g of total sugar per 100 g. A 20 g portion provides 12 g of total sugar. If you eat 40 g, it provides 24 g. These are invented figures. Look at both the amount you serve and the label for the actual product.
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Section 3 of 5
Use a measured amount in a familiar meal
For breakfast, put a spoonful of raisins into plain oats and see whether you need any more sweetness. For plain yoghurt, try a small amount of chopped dates or use fresh fruit when you want more volume. If a mix contains several sweet ingredients, choose the one you most enjoy and see whether the others are necessary for the taste you want.
Plan a serving before you start eating from a large bag. The portion on the packet may differ from the amount you usually take. For a work snack, portion it at home so you can decide deliberately rather than eating directly from the pack.
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Section 4 of 5
Shop for the ingredients and storage you need
A family that uses a little dried fruit in porridge can buy a small pack first. Compare price per 100 g, but count only what you expect to use. Seal the bag or follow the storage directions after opening. If a product includes nuts or other ingredients, read the allergen information and check school or workplace rules before sharing it.
Some products use preservatives. Check the label if you need to avoid a particular ingredient or have been advised to choose a certain product. Compare like for like before paying extra for a claim you do not need.
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Section 5 of 5
Common dried fruit questions
Is dried fruit with no added sugar sugar-free?
It can still contain naturally occurring sugars from the fruit. Check total sugar on the panel.
Are dates and raisins interchangeable?
Either can add sweetness, but their size and texture differ. Chop or measure the amount that suits the recipe.
Should I choose fresh or dried fruit?
Choose fresh fruit when you want a whole piece to eat and dried fruit when a smaller, portable portion or topping suits the occasion.