For a small snack before exercise, portion size, when you eat and fibre content are just as relevant as fat content. For solid foods, the European Commission defines ‘low fat’ as no more than 3 g of fat per 100 g; this does not in itself mean the fat content has been reduced compared with a similar product. So don’t choose based solely on a reduced-fat claim, and don’t assume that low fat means a large portion will sit comfortably just before exercise.
You want something to eat without having a large meal. Portion size and avoiding foods high in fat, protein and fibre just before exercise matter more to you than a prominent claim. The Netherlands Nutrition Centre offers general advice on eating and drinking around exercise.
You’re looking for a low-fat product and want to understand what a claim means. Compare the nutritional values of the exact variant, and don’t treat ‘low fat’ and a demonstrable reduction in fat as the same thing. The European Commission sets out the threshold for ‘low fat’; product values come from sources including Albert Heijn, Jumbo and PLUS.
You want to portion dried fruit mindfully and take it with you. Check the energy and carbohydrate content for the portion you choose, and follow the storage instructions on the packaging. The Netherlands Nutrition Centre and product information from Albert Heijn and Jumbo provide general and product-specific information respectively.
Choose based on when you’ll eat it and how much you’ll have, and assess an absolute fat value separately from a claim about fat reduction.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Digestive comfort and timing | Consider when you eat it, the portion size and the fibre content. AH Raisins contain 3.5 g of fibre per 100 g; AH Soaked Dried Apricots contain 6.3 g per 100 g, according to Albert Heijn product information. | If I want a small snack shortly before exercise, I pay attention to portion size and fibre. Around 36% of consumers prioritise digestive comfort and timing. |
| Low fat or fat reduction | For solid foods, the European Commission defines ‘low fat’ as no more than 3 g of fat per 100 g. The Albert Heijn and Jumbo raisins included in this comparison list 0.5 g of fat per 100 g, while PLUS lists 0.8 g; these values do not show a comparison with a reference product. | I want to know whether ‘low fat’ means something different from less fat than a similar product. Around 28% of consumers prioritise fat content and understanding claims. |
| Energy and portion size | Weigh the amount you choose and compare nutritional values on the same basis. Albert Heijn lists 344 kcal and 80 g of carbohydrates per 100 g for AH Raisins; Jumbo lists 326 kcal and 75.5 g of carbohydrates per 100 g for its Sun-Dried Sultana Raisins. | I want to measure my portion and compare nutritional values for the same amount. Around 22% of consumers prioritise energy and portion control. |
| Storage and allergens | Check the instructions for after opening, along with the ingredients and allergen information on the exact pack. AH Soaked Dried Apricots contain sulphites and should be refrigerated at a maximum of 7 °C after opening; the NVWA explains allergen labelling. | If I’m taking the snack with me, I want to know how to store it after opening and which allergens it contains. Around 14% of consumers prioritise portability and storage. |
An absolute fat content and a comparison with another product answer different questions. A nutrition table alone does not demonstrate a reduction in fat.
Assess the fat content per 100 g and, for a comparative claim, check what the comparison is based on.
AH Raisins contain 0.5 g of fat and 344 kcal per 100 g. So portion size still matters, even if you’re watching your fat intake.
Compare energy, carbohydrates and fibre for the same amount you plan to eat.
The Netherlands Nutrition Centre also advises being mindful of large portions and foods high in protein or fibre just before exercise.
Take the timing and amount into account; low fat doesn’t guarantee that a snack will feel comfortable for everyone.
AH Soaked Dried Apricots should be refrigerated at a maximum of 7 °C after opening and have a limited shelf life.
Follow the instructions on the pack for the exact variant, and choose packaging that suits how you plan to use it.
Product information for AH Raisins and AH Soaked Dried Apricots lists different nutritional values and storage instructions.
Jumbo Sun-Dried Sultana Raisins 500 g lists nutritional values per 100 g and per portion.
Lidl presents Alesto as a range that includes nuts and dried fruit, including apricots.
ALDI lists Trader Joe’s Raisins in a 500 g pack.
PLUS Sultana Raisins Per Stand-Up Pouch 375 g has product information you can use to check nutritional values and ingredients.
Dirk lists raisins in a 750 g pack.
These picks include dried fruit and fruit products described as snacks. Compare the nutritional information and portion size for the exact variant, and follow the storage instructions on the packaging.
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The product information describes these pitted dates as a ready-to-eat snack. Check the portion size and nutritional information on the exact pack before eating them before exercise.
Pack size: 390 g.
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The product information describes the dried guava as a snack and mentions taking it on the go. Check the portion size and nutritional information for when you plan to eat it.
Pack size: 180 g. Reseal the pack securely after opening, as advised in the product information.
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The product information describes the dried soursop as a snack. Check the nutritional information for this variant and choose a portion to suit when you plan to eat it.
Pack size: 180 g. The product information advises sealing the pack securely or refrigerating it after opening.
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The product title mentions individual bags, which may be useful if you want to take small portions with you. The product description includes a warning about the colour additive E120 (carmine) and children’s activity and attention; check the packaging if this is relevant to your choice.
Pack size: 250 g; according to the title, the pack contains 19–21 small bags.
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The product information describes the dried plums as a ready-to-eat snack to take with you. Compare the portion size and nutritional information with when you plan to eat them.
Pack size: 90 g.
The Netherlands Nutrition Centre recommends having a meal around 2 to 3 hours before exercising. If you eat just beforehand, keep the portion small and avoid foods high in fat, protein or fibre. This is general dietary advice, not a timing that is guaranteed to suit everyone.
No, a stated portion is not automatically a personal sports nutrition recommendation. Albert Heijn lists 50 g as a portion for the raisins included in this comparison, while Jumbo also gives values per 15 g; don’t compare those amounts directly. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day as general dietary advice, not as a pre-workout portion.
No, follow the instructions for the exact variant. Albert Heijn advises refrigerating its soaked dried apricots at a maximum of 7 °C after opening. The AH and PLUS raisins included in this comparison should be stored in a cool, dry, dark place.
Check the ingredients and allergen information on the exact pack. Albert Heijn lists sulphites in its soaked dried apricots. The NVWA explains that allergens must be declared on the label, so don’t judge a variant by the type of fruit alone.
No. For solid foods, the European Commission defines ‘low fat’ as no more than 3 g of fat per 100 g; this is an absolute threshold. A claim about fat reduction is based on a comparison, so you can’t infer one from the fat content of a single product alone.
