When you're checking labels on dried fruits and nuts, two figures are worth paying attention to: fibre content and sugar content. Both vary a lot between products, and understanding them can help you choose snacks that fit your diet.

Fibre in Dried Fruits and Nuts

Most nuts and dried fruits are a natural source of dietary fibre. A 100g serving of almonds, for example, provides around 13g of fibre, while walnuts provide around 6.7g. Dried fruits also contribute fibre, though amounts vary by fruit — dried mango provides roughly 2.4g per 100g, while dried figs provide closer to 9.8g.

Sugar Content: Natural vs Added

Dried fruit contains natural sugars as part of the fruit itself — this isn't the same as added sugar. Some of our products, like our Dried Mango Slices – No Added Sugar, contain no added sugar at all, so the only sugars present are naturally occurring in the fruit. Other dried fruits, like Medjool dates, are naturally high in sugar simply because of how sweet the fresh fruit is — this is worth knowing if you're watching your sugar intake, regardless of added sugar.

Nuts, by contrast, are naturally very low in sugar and higher in protein and healthy fats — raw almonds, walnuts and plain cashews are good examples.

Reading the Nutritional Panel

Every product on our site includes a full nutritional information panel per 100g, covering calories, fat, carbohydrates, sugars, fibre and protein, so you can compare products and make an informed choice for your own dietary needs.

Note: This article is for general nutritional information only and does not constitute medical or dietary advice. If you have specific health conditions or dietary requirements, including diabetes, please consult your GP, dietitian, or another qualified healthcare professional.

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