Choose dried fruit as a small snack, but don’t assume it’s automatically high in protein: the apricots and dates we checked contain 2.4 to 4 g of protein per 100 g. For example, a 20 g portion of AH Soaked Dried Apricots provides a calculated 0.8 g of protein. If you want to add a source of protein, assess it separately, and consider portion size and how comfortable your stomach feels when eating shortly before exercise. The Netherlands Nutrition Centre advises against having a large portion just beforehand.
You want to include dried fruit, but are mainly looking for a snack that genuinely contributes to your protein intake. Assess the fruit portion and any separate source of protein individually; the product labels we checked from Albert Heijn, Jumbo and PLUS give values for each product.
You have little time between eating and training, so you want a small snack. The Netherlands Nutrition Centre advises against having a large portion just beforehand or choosing foods high in fat, protein or fibre. Adjust the amount to what feels comfortable for you.
You want to prepare snacks for several training sessions, so you pay attention to pack size, ingredients and storage instructions. Albert Heijn says its soaked apricots should be kept chilled once opened; check the instructions for the variety you buy.
First decide whether you’re mainly looking for a small fruit snack or also want to add a separate source of protein. Then consider portion size, ingredients and storage to find a practical option.
Choose this if: you mainly want a small fruit snack and don’t expect it to meet your protein goal.
Bear in mind: a small portion provides only a limited amount of protein. Weigh your portion and calculate the values from the label.
Choose this if: you want to eat fruit and get a more substantial contribution of protein. The Netherlands Nutrition Centre says a 150 g bowl of quark contains an average of 11.2 g of protein; check the nutritional information for the variety you buy.
Bear in mind: you’re combining different products, so you’ll need to assess their portions and storage instructions separately.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the value per 100 g with the amount you’ll actually eat. AH lists 4 g of protein per 100 g; a 20 g portion works out at a calculated 0.8 g. | I want to know how much protein my weighed snack actually provides, not just what the label says per 100 g. Around 36% of consumers prioritise protein content when making this choice. |
| Timing and portion size | Consider how long you have until your training session and how large your portion is. The Netherlands Nutrition Centre advises against having a large portion just beforehand. | If I eat shortly before exercising, I want to adjust the amount to suit my timing and comfort. Around 29% of consumers prioritise timing and stomach comfort when making this choice. |
| Ingredients and allergens | Read the latest ingredients and allergen information, and distinguish between total and added sugars. Albert Heijn and PLUS both list 0 g of added sugars, as well as total sugars. | I want to check in advance whether the ingredients and allergen information suit my needs and avoidances. Around 21% of consumers mainly look at ingredients, allergens or the difference between sugar values. |
| Portioning and storage | Check the pack size and instructions for after opening. AH Soaked Dried Apricots should be kept chilled at a maximum of 7 °C once opened. | If I prepare snacks for several occasions, I want to know whether I can store and carry them as directed on the packaging. Around 14% of consumers prioritise portioning and storage. |
A small portion provides less protein than the per-100 g value might suggest. A larger portion also increases the amount of other nutrients you consume.
Weigh your portion and calculate the nutritional values before assessing its protein content.
Albert Heijn lists 0 g of added sugars and 37 g of total sugars per 100 g for its soaked apricots. PLUS lists 0 g of added sugars and 53.4 g of total sugars per 100 g.
Read both values separately and assess them in relation to the portion you eat.
The Netherlands Nutrition Centre advises against having a large portion just beforehand or choosing foods high in fat, protein or fibre, as these may cause stomach discomfort.
Adjust the amount and what you eat to the time you have before training; a higher protein value isn’t the only thing to consider.
AH Soaked Dried Apricots should be kept chilled at a maximum of 7 °C once opened. Follow the instructions on the packaging for the variety you have.
These soaked apricots need to be stored and transported under suitable chilled conditions.
According to Albert Heijn’s product information, AH Soaked Dried Apricots are a specific fruit option in a 250 g pack.
Jumbo lists pitted dried apricots and pitted dried dates, both in 250 g packs.
Lidl Netherlands lists dried blueberries and cherries in 100 g packs as products available in selected stores.
ALDI Netherlands lists Trader Joe’s Sun-Dried Apricots in a 250 g pack.
According to the product information, PLUS Dried Apricots are available in a 375 g stand-up pouch.
Dirk lists 1 de Beste Apricots in a 375 g pack; the product page describes 1 de Beste as Dirk’s own brand.
These options are individual dried fruits that, according to the product information, can be eaten as snacks. Assess the nutritional value per portion; the protein values listed don’t automatically make a product high in protein.
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Suited to anyone looking for individual dates as a snack; the product description says they can be eaten straight from the pack.
The description lists 3.2 g of protein and says the dates contain no additives or preservatives. Store in a cool, dry place.
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The product description says these red dates are ready to eat and come in six individual bags.
The nutritional information lists 100% red dates and 3.6 g of protein per 100 g.
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The product description suggests dried guava as a snack or an ingredient in dishes.
The description lists 95% guava, sugar and a preservative. The pack can be resealed after opening.
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The product description suggests dried dragon fruit as a snack.
The nutritional information lists 5 g of protein and 10 g of fibre per 100 g. Store in a cool, dry place.
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Suited to anyone looking for pitted red dates as a snack; the product description says they can be eaten straight from the pack.
The description lists 100% red dates and 3.6 g of protein per 100 g. Reseal after opening and store in a cool, dry place.
Multiply the grams of protein per 100 g by the weight of your portion, then divide by 100. For example, 20 g of AH Soaked Dried Apricots provides a calculated 0.8 g of protein. This is a portion calculation, not a recommendation for your personal protein intake.
The product information for AH Soaked Dried Apricots says they should be kept chilled at a maximum of 7 °C once opened. Follow these instructions, and don’t assume that all types of dried fruit can be stored in the same way after opening.
Check the latest ingredients and allergen information on the exact pack. The apricots we checked from Albert Heijn, PLUS and Jumbo list sulphites. The NVWA says allergens must be listed in the ingredients; base your choice on the product information and any avoidance advice you’ve been given.
Start by looking at what’s in the snack and how much you’re having, rather than whether it has a sports label. The Netherlands Nutrition Centre suggests everyday foods as small snacks before exercise, including low-fat yoghurt with fruit. Calling something a pre-workout product doesn’t change the nutritional value of dried fruit.
