The ‘unhealthiest’ supermarket mince pies with the most calories, fat and sugar – from Asda to Tesco and Morrisons
NOTHING says Christmas is coming more than that first bite of a mince pie.
And in the UK, we eat around 800million of them every year.
While we might enjoy this delicious festive treat, they’re not necessarily good news for our waistlines.
Mince pies are often high in calories, saturated fat and sugar thanks to the pastry case, as well as the suet and sugar in the mincemeat filling.
Too much of all three can lead to weight gain, tooth decay and increase our risk of diabetes, heart disease and some types of cancer.
But according to dietitian Emma Shafqat, from Dietitian with a Difference, some offerings may be better for your health than others.
“Mince pies are a Christmas favourite, but it’s important to remember they are quite high in sugar and calories, making them an occasional treat rather than a daily snack,” she says.
“Although they look similar, their nutritional content can vary significantly, so always check the labels.
“Mince pies do include dried fruit, but the nutritional benefits are limited due to the high sugar content in the mincemeat mixture and high fat content of the pastry.”
Here we look at the best and worst supermarket options for your health, and Emma shares her expert verdict.
SAINSBURY’S
Sainsbury’s Taste The Difference Mince Pies
- Cost: £3
- Calories: 315
- Fat: 7.9g
- Protein: 1.6g
- Sugar: 18.6g
- Salt: 0.15g
Emma says: “These mince pies are the highest in calories among the selection, with 315 per pie – that’s more than a McDonald’s Cheeseburger (300).
“They also have a sugar content of 18.6G and 0.15g of salt.
“The inclusion of brandy, apple puree and dried fruits adds to the flavour but provides little nutritional benefit due to the added sugars.
“The butter content, 14 per cent, in the pastry also makes them higher in fat.”
MORRISONS
Morrisons The Best Deep Filled Mince Pies
- Cost: £2.75
- Calories: 244
- Fat: 8.2g
- Protein: 2.1g
- Sugar: 20.7g
- Salt: 0.06g
“These are lower in calories but slightly higher in sugar than most of the mince pies,” Emma says.
“However, the ingredient list contains glucose syrup and palm oil.
“Glucose syrup is a liquid sweetener which helps improve taste and shelf-life, but one tablespoon is loaded with 62 calories and 17g of carbs – nearly four times the amount found in table sugar.
“They also contain sulphur dioxide, which can cause an allergic reaction in some people.”
MARKS & SPENCER
M&S Collection Mince Pies
- Cost: £4
- Calories: 218
- Fat: 7.9g
- Protein: 1.9g
- Sugar: 20.9g
- Salt: 0.14g
At 218 calories each, these pies from M&S are one of the best options, according to Emma.
“But they do have a slightly higher sugar content,” she adds.
“The added glacé cherries and concentrated clementine juice improves the flavour but it does add extra sugar.
“Sugar in fruit is better for you than other sugars as it contains vitamins, minerals and fibre too.
“But the glacé cherries are covered in extra sugar!”
The 'unhealthiest' Christmas drinks
THE nation's coffee shops are serving up their creative, dreamy and delicious festive offerings.
But how do this year’s coffees and hot chocolates stack up health-wise?
We’ve looked into their calories, fat and sugar content so you don’t have to, offering up slightly healthier options.
Caffè Nero
- Worst: Millionaire’s Hot Chocolate (430kcal, 19.9g fat, 46.5g sugar)
- Best: Tiramisu Latte (277 kcal, 9.4g fat, 32.2g sugar)
Costa Coffee
- Worst: Terry’s Hot Chocolate (407kcal, 19.1g fat, 40.3g sugar)
- Best: Festive Spice Latte (208kcal, 9.9g fat, 19.5g sugar)
Pret a Manger
- Worst: Festive Orange Hot Chocolate (419kcal, 17.1g fat, 50.4g sugar)
- Best: Maple Pecan Latte (298kcal, 16.6g fat, 27.2g sugar)
Starbucks
- Worst: White Hot Chocolate (357kcal, 13.2g fat, 47.1g sugar)
- Best: Toffee Nut Latte (236kcal, 9.5g fat, 27g sugar)
Greggs
- Worst: Mint Mocha (293kcal, 9.5g fat, 31g sugar)
- Best: Gingerbread Latte (204kcal, 7.4g fat, 25g sugar)
ALDI
Aldi Specially Selected Mince Pies
- Cost: £2.29
- Calories: 223
- Fat: 7.8g
- Protein: 1.6g
- Sugar: 18g
- Salt: 0.04g
“These ones are similar in calories to the M&S ones, with 223 and 18g sugar per pie,” the expert says.
“This means they are moderately sweet.
“They include a good mix of dried fruits, and dried fruit does count as one of your five-a-day.
“This Aldi variety is also high in fibre, vitamins and minerals.
“These mince pies only have 0.04g salt, so they are a lower sodium option.”
TESCO
Tesco Finest All Butter Mince Pies
- Cost: £3
- Calories: 236
- Fat: 8.4g
- Protein: 2.5g
- Sugar: 22.5g
- Salt: 0.17g
At 236 per pie, Tesco’s Finest All Butter Mince Pies are pretty high in calories, Emma warned.
They also contain a whopping 22.5g of sugar and 8.4g of fat.
“The pastry has 14 per cent butter and is higher in sugar so these are a less favourable option,” she adds.
“If you’re concerned about sugar or calorie content, you’re better off choosing mince pies from a different supermarket.”
ASDA
Exceptional by Asda Luxury Mince Pies
- Cost: £2.75
- Calories: 226
- Fat: 8.6g
- Protein: 2.5g
- Sugar: 21g
- Salt: 0.02g
“With 226 calories and 21g sugar per pie, these mince pies are middle of the road and sit in the middle of the nutritional spectrum compared to other options,” Emma says.
“While not the most indulgent, the sugar content is worth noting if you’re trying to limit added sugars, which can contribute to weight gain.
“But they are not the unhealthiest choice on the shelf.”
WAITROSE
Waitrose No 1 Brown Butter Mince Pies with Cognac
- Cost: £4
- Calories: 265
- Fat: 10.6g
- Protein: 2.4g
- Sugar: 24.2g
- Salt: 0.13g
These pies from Waitrose may not be the best choice if you are watching your calorie or sugar intake, according to the dietitian.
“They are the second highest in sugar, beaten only by Sainsbury’s, and the highest in terms of calories,” she adds.
“The brown butter gives them a nutty flavour but it doesn’t significantly change the nutritional profile.”