Who is this guide for?

Parents looking for small snack portions

You’re looking for something sweet after school and want to compare the energy in the amount your child actually eats, without mistaking a small portion for a low-calorie product.

Parents who choose ingredients carefully

You check for added sugars and, if it’s relevant to your child, sulphites or other allergens. You check the label of the exact product, not just the type of fruit or the supermarket name.

Families who portion out larger packs themselves

You want to fit larger packs into your everyday shopping routine and consider portioning, storage and how to use the product after opening.

What should you look for when choosing?

What to consider What to look for when buying Who is this most relevant to?
Energy per portion Compare kcal per 100 g and work out the amount for the portion you plan to serve. I want to know how much energy is in the portion my child actually gets, not just in 100 g. Around 36% of consumers put energy per portion first.
Ingredients and allergens Check the ingredients, total sugars and current allergen information on the pack. If ingredients or allergens are relevant to my child, I check the label on that exact pack. This is the top priority for around 29% of consumers.
Convenience and storage Check the storage instructions for after opening and consider whether you’ll need to portion it yourself. For a snack I prepare in advance, portioning and storage need to fit into my routine. Everyday convenience is the top priority for around 21% of consumers.
Stocking up and packaging Check the net weight and how much you’ll use before the quality starts to deteriorate. With a larger bag, I want to be able to portion it out and use it in time. Getting good value when stocking up is the top priority for around 14% of consumers.

Common pitfalls

  • Mistaking a small portion for a low-calorie product

    The European Commission assesses the nutrition claim for solid foods per 100 g, not per snack portion you choose yourself. A smaller portion does not change the energy per 100 g.

    Compare like-for-like portions if you want to assess the energy in each portion. Only use the low-calorie claim when the product meets the applicable limit.

  • Assuming no added sugars means sugar-free

    PLUS Sultana Raisins state 0 g of added sugars, but the product label lists 68.2 g of total sugars per 100 g.

    Check total sugars and energy alongside the ingredients list. The statement about added sugars doesn’t tell you how much total sugar the product contains.

  • Comparing soaked and regular dried apricots as if they were the same product

    The AH product compared contains water and has different energy and storage information from the regular apricots compared from Jumbo and PLUS.

    Compare the same weights, specify which type you mean and check the storage instructions on the exact pack.

  • Treating descriptions such as soft or healthy as evidence of nutritional value

    A retailer’s product description doesn’t prove that a product is low in calories or that a child will prefer its taste.

    Use the description to understand how the product is presented, but base nutritional comparisons on the label of the exact product.

Brands and product ranges to compare

Albert Heijn

The product compared is AH Soaked Dried Apricots 250 g.

  • The label lists 90% dried apricots and water, no added sugars and 182 kcal per 100 g.
  • Contains sulphites. Keep refrigerated at a maximum of 7°C after opening; the product has a limited shelf life.

Jumbo

The product compared is Jumbo Dried Apricots, Pitted 250 g.

  • The label lists 99.8% apricots with E220 and 237 kcal per 100 g.
  • Contains sulphites and may contain nuts, peanuts and sesame. Jumbo also warns that traces of stones may be present.

Lidl

Alesto is relevant for its specifically named dried mango strips.

  • Lidl describes these mango strips as having no added sugars.
  • That product description alone doesn’t tell you the energy content or prove that the product is low in calories.

ALDI

The Dutch product pages list Trader Joe’s raisins and sun-dried apricots.

  • The packs listed are 500 g for the raisins and 250 g for the apricots; ALDI describes the apricots as soft.
  • The description ‘soft’ says nothing about a child’s preference or any nutritional benefit.

PLUS

The larger packs compared are PLUS Dried Apricots 375 g and PLUS Sultana Raisins 375 g.

  • The labels distinguish between total and added sugars. The apricots list 254 kcal per 100 g and sulphites; the raisins list 342 kcal per 100 g and sunflower oil.
  • You’ll need to portion out both bags yourself. The raisins state 0 g of added sugars, but that doesn’t mean they contain no total sugars.

Dirk

Dirk lists 1 de Beste Apricots in a 375 g pack.

  • Dirk describes the apricots as soft.
  • That description is not evidence of a low-calorie claim or a nutritional benefit.

Dried apricots at Joybuy

These dried apricots from Joybuy are ready-to-eat snack options. Compare the energy per 100 g and the ingredients: both products exceed the EU limit for the low-calorie claim.

Three Squirrels dried red apricots, 250 g

Three Squirrels Red Apricot Dried, 250g

An option if you’re looking for dried apricots that can be eaten straight from the pack.

Joybuy product information lists 311 kcal per 100 g, white sugar, maltose syrup and sulphites. Consume immediately after opening.

View at Joybuy
Be&Cheery dried red apricots, 300 g

Be&Cheery dried red apricots, 300 g

The product description presents these as ready-to-eat apricots for a snack.

Joybuy product information lists 327 kcal per 100 g, sugar, maltose syrup and sulphites. The ingredients list states apricot (≥60%).

View at Joybuy

Frequently asked questions

Is 20 g of dried fruit a required snack portion for children?

No. The Dutch Nutrition Centre recommends a maximum of 20 g of dried fruit per day as general guidance; this is not a legally prescribed portion for a single snack. The 20 g used in this comparison is a consistent basis for calculation, not individual dietary advice.

Can a small portion be used as proof that a product is low in calories?

No. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g to make the low-calorie claim. The AH, Jumbo and PLUS apricots compared here all exceed that limit, whatever the portion size.

Does ‘no added sugars’ mean a product is sugar-free?

No. PLUS Sultana Raisins state 0 g of added sugars, but the label also lists 68.2 g of total sugars per 100 g. Check both figures and the ingredients list.

Can I store opened soaked apricots in the cupboard?

Not according to the instructions for AH Soaked Dried Apricots: Albert Heijn says to refrigerate them at a maximum of 7°C after opening and notes that they have a limited shelf life. Follow the instructions for the exact product.

What should I check if my child has a food allergy?

Check the current ingredients and allergen warnings on the pack of the exact product. The Jumbo apricots compared contain sulphites and may contain nuts, peanuts and sesame; this warning does not automatically apply to other dried fruits.