Iceland Christmas Rich Fruit Pudding — DUMP

Munch or Dump rates Iceland Christmas Rich Fruit Pudding by Iceland DUMP — score 20/90.

Alcohol is the primary health concern here, and on top of that this is a sugar-and-palm-fat dessert with 18+ ingredients including added sugar, glucose syrup, molasses and a sulphite preservative.

Why this verdict

• Contains alcohol (cider, sherry, rum, ~2% ABV) — ethanol is empty calories and a Group 1 carcinogen
• Sugar is the #2 ingredient, with extra free sugar from glucose syrup and molasses
• Palm fat plus refined wheat flour make this a calorie-dense, nutrient-poor base
• 18+ ingredients including a sulphite preservative (sodium metabisulphite) and glycerol humectant

Ingredients (16)

• Raisins (28%) (safe) — Dried grapes — fiber and potassium, but very high in concentrated natural sugar.
• Sugar (moderate) — Added sugar sitting ahead of cocoa; the main flavor driver here.
• wheat flour (moderate) — Refined flour — fast carbs, little fibre, spikes blood sugar.
• Cider (12%) (concerning) — Alcoholic — ethanol is a carcinogen and empty calories; primary health concern.
• Sodium metabisulphite (preservative) (moderate) — Sulphite preservative — can trigger reactions in sensitive/asthmatic people.
• Sultanas (10%) (safe) — Dried grapes — fiber and minerals but concentrated sugar.
• palm fat (concerning) — Cheap added fat high in saturated fat, used to cut cost alongside cocoa butter.
• Glycerol (Humectant) (safe) — Keeps the gum moist; benign in this amount.
• Glucose Syrup (in candied peel) (concerning) — Refined sugar syrup — more added free sugar.
• Sherry (2%) (concerning) — Fortified wine — more alcohol and sugar.
• Rum (1%) (concerning) — Spirit — additional ethanol.
• molasses (moderate) — Second added sweetener; trace minerals but still sugar.
• Mixed Spice (coriander, cinnamon, clove, fennel, ginger, nutmeg, cardamom) (safe) — Real spices — flavor with negligible downside.
• citric acid (safe) — Common acidulant for tartness; harmless in this amount but can be rough on tooth enamel.
• Salt (moderate) — Ready meals tend to run salt-heavy; watch the sodium.
• Orange Oil (safe) — Natural oil pressed from orange peel for aroma. Used in trace amounts.