Every fruit broken down by typical portion, with sugar compared against NHS guidance and the difference between whole fruit, juice and dried fruit explained.
The sugar in whole fruit is not free sugar and does not count against the NHS daily limit. Once fruit is juiced, blended or dried, that changes, and it is the single most misunderstood point in the category.
Whole fruit carries its sugar inside intact cell walls, alongside fibre and water, which slows absorption. Juicing releases it, which is why juice sugar counts as free sugar.
NHS guidance limits fruit juice and smoothies to 150ml a day combined, and that counts as only one of your five a day regardless of quantity.
Drying concentrates sugar substantially by removing water, so a small handful of raisins carries as much sugar as a large portion of grapes. Dried fruit sugar also counts as free sugar.
A portion of fresh fruit is roughly 80g for adults, or a handful sized to the person eating it. For dried fruit the equivalent portion is around 30g.
Each product page includes a full nutrition breakdown per serving and per pack, portion size comparisons, age-adjusted NHS daily reference intake calculations for children aged 4 to 17, an interactive calculator for your child's specific age and gender, and a complete ingredient and allergen guide.
