First, choose dried fruit based on the ingredient you need to avoid, and check the ingredients and allergen information for the exact product, including any cross-contamination warning. Then consider how the snack fits into your post-exercise meal: a claim such as ‘no added sugar’ tells you nothing by itself about allergens, protein or hydration.
You want to take your specific allergen into account after exercise. The Netherlands Food and Consumer Product Safety Authority (NVWA) explains why you should check the relevant label information for the exact product, rather than relying on a general free-from claim alone.
You’re looking for dried fruit that suits your sulphite-free diet. The Food Allergy Foundation lists dried fruit as a possible source of sulphites and identifies E220–E228 as preservatives. So check for sulphites separately from other allergens.
You want to consider fruit as part of your overall meal, alongside nutrients and drinks. The Netherlands Association of Sports Nutrition Experts highlights the importance of replacing fluids lost through sweating; an exclusion claim doesn’t tell you how to put together a complete meal.
Start with the exclusion that matters most to you, then consider sulphites and nutritional preferences separately.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Specific allergen | Check for the allergen you avoid, and read any cross-contamination warnings on the packaging. | If I have a food allergy, I want to know whether my specific allergen is mentioned and whether there’s a warning. Around 31% of consumers prioritise avoiding specific allergens. |
| What’s in your meal | Consider the amount of fruit alongside the carbohydrates, protein and drinks in your overall meal. The Netherlands Association of Sports Nutrition Experts also emphasises replacing fluids lost through sweating. | When putting together a meal after exercise, I want to consider fruit as part of the whole meal, rather than choosing based on a single claim. Around 25% of consumers prioritise what’s in their meal. |
| Sulphites | Check whether sulphites or preservatives E220–E228 are listed; the Food Allergy Foundation identifies dried fruit as a possible source. | If I avoid sulphites, I want to check for them separately rather than relying on a claim about a different allergen. Around 25% of consumers make avoiding sulphites their top shopping priority. |
| Added sugar and portion size | Check the ingredients for added sugar. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day as a general daily amount; this isn’t a personal calculation for exercise. | If I’m mainly considering added sugar and portion size, I want to distinguish this nutritional choice from allergen information. Around 19% of consumers prioritise this consideration. |
A claim about one ingredient doesn’t automatically tell you whether a product is suitable if you avoid a different allergen. A cross-contamination warning may also be relevant.
Check the ingredients and allergen information for the exact product you want to buy, including any warnings on the packaging.
The Food Allergy Foundation lists dried fruit as a possible source of sulphites and describes reactions to sulphites as intolerance reactions, not allergic reactions.
If sulphites are relevant to you, check for sulphites and E220–E228 separately from gluten, milk or nuts.
A free-from claim doesn’t tell you what’s in your entire meal. The Netherlands Association of Sports Nutrition Experts highlights replacing fluids lost through sweating as part of recovery.
Consider the snack alongside the rest of your meal, including its nutrients and drinks.
How much dried fruit you eat is a separate nutritional choice. The Netherlands Nutrition Centre recommends a maximum of 20 g per day as a general daily amount, not as a personal sports nutrition calculation.
Check both the ingredients and how much you eat; don’t treat the ‘no added sugar’ claim as an allergen claim.
These supermarkets are reference points for the products and ranges mentioned; this doesn’t confirm that a brand or product range is suitable for people with allergies.
Official product pages include soaked dried apricots and raisins with pieces of apricot.
The range mentioned includes different types of dried fruit, including apricots, raisins, prunes and dates.
Lidl lists dried fruit as a product category.
The official product page lists raisins in a 500 g pack.
One example from the range is Healthy Dates, 500 g box.
Dirk lists 1 de Beste Apricots as an example product.
The Joybuy products below are dried or freeze-dried fruit for a snack. Ingredients and listed substances vary by product, so always check the information on the packaging you buy.
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The product description lists jackfruit as the only ingredient and says no sugar is added, making it a suitable option if you want to avoid added sugar.
The description doesn’t list any allergens; check the current packaging for the specific ingredient you need to avoid.
The pack is described as containing six 25g sachets.
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The product description lists jackfruit as the only ingredient and says no sugar is added; check the current packaging if this is one of your selection criteria.
The description doesn’t list any allergens. Check whether the information matches the specific ingredient you need to avoid.
The product is described as a ready-to-eat 25g sachet.
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The product description lists dragon fruit and states that the product is free from the 14 major EU allergens; check the current packaging for the specific ingredient you need to avoid.
The description advises storing the product in a cool, dry place.
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The product description lists guava, sugar and a preservative. This product isn’t suitable if you want to avoid added sugar.
The description states that the product is free from the 14 major EU allergens; also check the current packaging and the specific ingredient you need to avoid.
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The product description lists white sugar, glucose and sodium metabisulphite. This product isn’t suitable if you avoid added sugar or sulphites.
Nutritional information is given per 100 g; check the packaging for the latest details.
No. The Netherlands Nutrition Centre distinguishes between lactose intolerance, where you react to milk sugar, and cow’s milk allergy, where milk proteins are relevant. Check for the ingredient that matters in your case, even if you’re combining dried fruit with dairy.
Yes. If you avoid sulphites, check for them separately from other allergens. The Food Allergy Foundation lists dried fruit as a possible source and identifies E220–E228 as preservatives. This doesn’t mean that all dried fruit products contain sulphites.
This kind of warning indicates that possible cross-contamination may be relevant to your choice. According to the NVWA, new rules have applied since 1 January 2026 on when and how businesses must warn customers about prepacked foods; the specified wording includes ‘May contain X’ and ‘Not suitable for people with an X allergy’. The warning doesn’t mean that all dried fruit has the same allergen status.
Check the exact product and contact the supermarket if you’re unsure. Albert Heijn warns that product and allergy information may change, and advises customers to contact its customer service team with any questions.
Compare the product and batch details in the warning with those on your packaging. The NVWA publishes safety warnings from businesses about unsafe products and food.
