Choose dried fruit based on the calories and carbohydrates in the portion you actually eat, rather than assuming that fruit is automatically low in calories. The four supermarket products reviewed with complete nutrition information contain 182–344 kcal per 100 g; the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a claim meaning ‘low energy’. Also match your portion and when you eat it to your training, and check the ingredients, allergens and storage instructions for the exact product.
You want a small bite before exercising and to be able to work out the calories in your own portion. Look for clear nutrition information and weigh your portion, rather than relying on a claim that the product is low in calories.
You’re looking for a compact snack containing carbohydrates and want to consider when you’ll be exercising. A very small portion won’t necessarily provide enough for your workout; a large portion or one high in fibre may be impractical just beforehand.
You want to check for added sugar, or you need to check the ingredients and allergens because of a known sensitivity. Check the packaging for the exact product: the type of fruit or supermarket name won’t tell you which ingredients or warnings it lists.
First compare the nutrition information per 100 g, then calculate it for the same weighed portion. Next, consider when you’ll eat it, the ingredients and how you plan to store the product.
A good fit if: you want to weigh out the product reviewed, which has the lowest energy value per 100 g on the label among the apricots and raisins listed.
Bear in mind: the AH product contains sulphites and must be refrigerated after opening at a maximum of 7°C.
A good fit if: you want to weigh out apricots and compare the nutrition information for different products.
Bear in mind: the Jumbo and PLUS labels show different energy and carbohydrate values; both products list sulphites.
A good fit if: carbohydrates in your weighed snack matter more to you than keeping calories as low as possible.
Bear in mind: the AH Raisins reviewed contain more energy per 100 g than the apricot products listed, and also state the total sugars.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g and calculate the value for the same weighed portion. The European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim on solid foods. | If I want my snack to fit within a calorie plan, I weigh the portion and use the label to calculate its value. Around 36% of consumers prioritise calories per snack. |
| Carbohydrates and timing | Check the carbohydrates and fibre in your weighed portion, and consider how long it is until your workout. The Netherlands Nutrition Centre recommends eating a meal around 2–3 hours before exercising. | When I want to eat something before a workout, I pay attention to the portion and timing. Around 29% of consumers prioritise workout energy and timing. |
| Ingredients and allergens | Read the ingredients list, total sugars and allergen warnings on the exact packaging. Don’t rely on terms such as ‘no added sugar’ alone. | If I need to check ingredients or a known sensitivity, I check the packaging before considering other preferences. Around 21% of consumers prioritise ingredients and sensitivities. |
| Portioning and storage | Check the pack weight and storage instructions after opening; these can vary between products. The weight of a bag is not a recommended snack portion. | If I want to plan several small portions, I consider how I can weigh out and store the product. Around 14% of consumers prioritise practical use. |
A portion may contain few calories, while the nutrition value per 100 g is above the threshold for a claim meaning ‘low energy’. The four supermarket labels listed show 182–344 kcal per 100 g.
Keep the value per 100 g separate from the value for your own portion. Weigh out the portion to assess it; don’t attribute a small serving’s properties to the product as a whole.
AH Raisins state 0 g added sugars, but also 59 g total sugars per 100 g. ‘No added sugar’ therefore doesn’t answer the same question as the sugar figure in the nutrition table.
Read both the ingredients and the nutrition table, and weigh out your portion.
The Netherlands Nutrition Centre advises against large portions and foods high in fibre, fat or protein just before exercise, as they can be impractical and may cause stomach discomfort. A fibre figure doesn’t prove how well you’ll tolerate a product.
Match the amount and timing to your workout. Don’t treat the fibre content as proof of better sports performance or personal tolerance.
The AH Rehydrated Dried Apricots reviewed must be refrigerated after opening at a maximum of 7°C. The raisins and dry apricots listed have different storage instructions.
Check the packaging for the exact product before preparing portions in advance.
The product ranges listed provide examples of information to compare on labels and product pages. This overview says nothing about availability on Joybuy or a brand’s full range.
Albert Heijn’s product information describes raisins and rehydrated dried apricots as specific options that you can weigh out yourself.
Jumbo Dried Pitted Apricots 250 g lists nutrition information per 100 g and per 20 g.
Lidl Netherlands lists Alesto Dried Mango as a dried fruit option.
ALDI lists TRADER JOE’S Sun-Dried Apricots 250 g.
PLUS lists dried apricots in a stand-up pouch weighing 375 g.
Dirk lists 200 g of pitted apricots in its dried fruit and nuts category.
Joybuy products for fruity snacks with nutrition information per 100 g that you can use to assess your own portion.
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If you’re looking for guava that’s ready to eat, the product information says it can be enjoyed as a snack without preparation.
The product information lists 308 kcal and 80,3 g of carbohydrates per 100 g, and 95% guava. The ingredients list also includes sugar and a preservative.
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If you’re looking for a snack that the product information says is ready to eat, this pack is described as containing 19–21 individual sachets.
The label lists 343 kcal and 78 g of carbohydrates per 100 g. The ingredients list includes sugar and the colour E120; the product warning mentions possible adverse effects on children’s activity and attention.
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If you’re looking for a plum snack that the product information says is ready to eat, no preparation is needed.
The label lists 68 kcal and 16,5 g of carbohydrates per 100 g. The ingredients list includes sugar and sweeteners; the label states 3,0 g of salt per 100 g.
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If you’re looking for apricots that the product information says are ready to eat straight from the pack, no preparation is needed.
The label lists 311 kcal and 75,5 g of carbohydrates per 100 g. The ingredients list includes sugar and maltose syrup; the product contains sulphites.
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If you’re looking for raisins for a snack that needs no preparation, the product information says they’re ready to eat.
The label lists 330 kcal and 78 g of carbohydrates per 100 g, and 30 g of sugars per 100 g.
For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a claim meaning ‘low energy’. This requirement is explained in Regulation (EC) No 1924/2006; EUR-Lex lists the consolidated version dated 13 December 2014. The four supermarket products in this article with complete nutrition information contain 182–344 kcal per 100 g. A small portion doesn’t change the value per 100 g.
No. Here, 20 g is simply a standard portion for calculating and comparing nutrition information on the same basis. The Netherlands Nutrition Centre advises eating no more than a handful of dried fruit with no added sugar because of its sugar content, but doesn’t give a universal portion of dried fruit for every workout.
No, that isn’t automatically necessary. The Netherlands Nutrition Centre recommends having a proper meal around 2–3 hours before exercising and says a small snack beforehand may help prevent hunger. What works for you depends, among other things, on what you’ve already eaten and when, and on your workout; a product label can’t determine your personal energy needs.
Check the ingredients and allergen information on the exact packaging before choosing the product. The NVWA states that allergen information for prepacked products must appear on the label. The Jumbo apricots listed state that they contain sulphites and may contain traces of nuts, peanuts and sesame; this product information doesn’t automatically apply to other products.
Follow the instructions on the packaging for the exact product. For AH Rehydrated Dried Apricots, Albert Heijn states that they must be refrigerated after opening at a maximum of 7°C and have a limited shelf life. Don’t automatically apply this instruction to dry raisins or other apricots.
