Use dried fruit as a source of carbohydrates, not as a complete, protein-rich recovery meal. For example, combine it with quark and muesli, and make sure you drink enough. Then compare the price per kilogram, how quickly you’ll use it and the label: a larger bag or a claim about natural ingredients doesn’t, by itself, mean better nutritional value or better value for money.
You’re looking for something to eat after exercise and want to know what dried fruit adds alongside protein-rich food and a drink. According to the Netherlands Nutrition Centre, a 20 g serving of raisins contains an average of 14.3 g of carbohydrates and 0.6 g of protein. These are category averages, not figures for every supermarket product.
You want one pack to last for several occasions and compare its contents with the price per kilogram and how much you use. Examples on product pages include 500 g packs at Jumbo and ALDI, and a 750 g listing at Dirk.
You want to take portions, ingredients, sugars and allergens into account. If you have an allergy or intolerance, the information on the label of the specific variant matters. The Netherlands Food and Consumer Product Safety Authority lists sulphites, for example, as an allergen that must be declared on prepacked products.
First, decide how dried fruit fits into your post-exercise meal. Then compare how much you use with the pack size, the price per kilogram and the information on the label.
| What to consider | What should you look for? | Who is this relevant to? |
|---|---|---|
| Food after exercise | Check the carbohydrates and protein per serving, and think about what you’ll eat and drink with it. | If I have dried fruit after exercise, I want to know what it adds to my meal. Around 34% of consumers mainly focus on how it fits into their recovery meal. |
| Stocking up and unit price | Compare the same type of fruit by price per kilogram and choose a pack size that suits how much you use. | If I want a larger bag, I compare the price per kilogram with how much my household will actually use. Around 33% of consumers mainly focus on value when stocking up. |
| Portion size | Read the nutritional information per 100 g and decide on your portion separately from the pack size. | Even with a large pack, I want to be able to decide how much I eat separately. Around 20% of consumers mainly focus on portion control. |
| Ingredients and allergens | Check the ingredients and allergen information for the exact variant, and consider any claims in context. | If ingredients, allergens or a specific production method affect my choice, I check the label for that variant. Around 13% of consumers give this their highest priority. |
According to the Netherlands Nutrition Centre, a handful of raisins provides an average of 0.6 g of protein per 20 g. Their sweet taste doesn’t make them a complete meal.
Have them as part of a meal, and remember to include protein-rich food and a drink. The Dutch Association of Sports Nutrition Experts gives quark with fruit and muesli as an example of a recovery meal.
A larger pack doesn’t tell you how much you’re paying per kilogram. It may also contain more than you can comfortably use.
Compare the same type of fruit by unit price and choose a pack size that suits how much you use.
Lidl says that the Alesto dried mango strips described contain naturally occurring sugars. This product information doesn’t automatically apply to other variants.
Check both the ingredients and the nutrition table, and decide on your portion separately from the pack size.
The Netherlands Food and Consumer Product Safety Authority lists sulphites, nuts and peanuts, among other allergens, as information that must appear on the label of prepacked products. Whether a product is suitable depends on the exact variant and your sensitivity.
Check the label, and ask the retailer for clarification if anything is unclear for your situation.
The Dutch product page lists AH Raisins and directs customers to the packaging and customer service for information on use.
Product pages show standard and organic sultanas in 500 g packs.
Lidl presents Alesto as a range that includes dried fruit and describes its dried mango strips.
Dutch product pages list Trader Joe’s raisins in 500 g packs and sun-dried apricots in 250 g packs.
PLUS lists sultanas in a stand-up pouch containing 375 g.
Dirk lists raisins and shows a 750 g pack size on a range page.
This selection includes raisins for stocking up, smaller packs of dried fruit and a mixed snack pack. Check the pack size and product information for each variant.
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The 500 g pack suits anyone who wants to keep raisins in stock and add them to a meal.
The product description lists dried grapes as an ingredient. Don’t use raisins as a substitute for protein-rich food or a drink.
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The 500 g pack is an option for stocking up if black raisins suit the way you plan to use them.
The product information warns of a possible choking hazard for young children.
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The 250 g pack is a smaller quantity of dried fruit for anyone who doesn’t want to keep much in stock.
The product information lists sulphites and added sugar. Check the label if these ingredients are important to your choice.
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The 250 g pack suits anyone looking for a smaller quantity of raisins for snacking or adding to dishes.
The product information says that the presence of a stalk or stone cannot be completely ruled out.
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This pack of five products, with a total weight of 1,073 kg, is a mixed snack selection, not a pack containing dried fruit only.
The product information lists several tree nuts. According to that information, the prunes contain aspartame, a source of phenylalanine.
Use raisins as an addition, not as a complete, protein-rich recovery meal. The Netherlands Nutrition Centre gives an average of 0.6 g of protein per 20 g of raisins. The Dutch Association of Sports Nutrition Experts gives quark with fruit and muesli as an example of a recovery meal, and also highlights the importance of replacing fluids.
No, not automatically. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Consider your overall diet rather than automatically adding a supplement to your supplies.
Follow the storage advice on the pack for the variant you’ve chosen. For Jumbo Organic Sultanas 500 g, the retailer advises storing them in a cool, dry, dark place; this doesn’t mean that every type of fruit has the same storage requirements.
No. The World Cancer Research Fund gives a maximum of 20 g of dried fruit per day as general dietary guidance, not as a personal serving recommendation for recovery after exercise. Nor is a nutritional value per serving a mandatory sports serving size.
Check the label for the exact variant. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label; listed allergens include sulphites, nuts and peanuts. The product category or brand name alone won’t tell you whether a variant is suitable for you.
