For a birthday, choose dried fruit by comparing the nutritional values of the exact product per 100 g, then calculating the figures for the same serving size for each product. The varieties assessed with known nutritional values contain between 182 and 343 kcal per 100 g – above the 40 kcal per 100 g threshold for a ‘low-energy’ claim, as explained by the European Commission. Weighing out a serving helps you see how much is being offered, but it does not make the product itself low in calories.
You want to compare calories using the same quantity and decide in advance how much to serve. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day in its dietary advice; this is not a recommended party serving.
You check for added sugars and allergens, and review the ingredients and warnings on the packaging of the specific product you choose. The Netherlands Food and Consumer Product Safety Authority (NVWA) explains how allergens must be listed on prepacked foods.
You match the pack size to the servings you’re planning and follow the storage instructions for the exact product. AH and PLUS provide product-specific advice on how to store their products after opening.
First compare the nutritional values per 100 g, then work them out for the same serving size, and finally check the ingredients, allergens and storage instructions on the packaging.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Calories per serving | Compare kcal per 100 g and calculate the figures for the same serving weight for each product. | If I want to plan how much to serve at a birthday, I first compare like-for-like portions; around 36% of consumers prioritise calories per serving. |
| Added sugar | Read the ingredients list and also check the total sugars and energy per 100 g. | If I want to avoid added sugar, I check the ingredients of the exact product; around 22% of consumers say this is their main consideration. |
| Ingredients and allergens | Check the ingredients and allergen warnings, and keep the packaging available when serving. | If guests need to avoid certain ingredients, I want to be able to check the product information; around 21% of consumers prioritise suitability for guests. |
| Quantity and storage | Match the pack size to the servings you’re planning and follow the storage advice after opening. | When planning my shopping, I want to work out the amount I need and how to store any leftovers; around 21% of consumers prioritise practical shopping. |
The threshold for a ‘low-energy’ claim applies per 100 g of solid food, not to a small bowlful. The European Commission sets the limit at 40 kcal per 100 g.
Compare the values per 100 g first, then calculate them for the same serving size.
‘No added sugars’ describes what has been added during preparation; it does not mean the product is sugar-free or low in energy.
Check both the ingredients list and the nutritional values per 100 g.
Storage instructions can vary between products. AH Soaked Dried Apricots says to refrigerate after opening; PLUS Dried Apricots says to store in a cool, dry, dark place.
Follow the advice on the packaging of the product you actually buy before preparing the serving bowl.
Ingredients, sulphites and any warnings about the possible presence of allergens can vary between products.
Keep the packaging nearby when serving and check the ingredients and warnings in advance. The NVWA explains that allergens must be clearly listed on prepacked foods.
AH Soaked Dried Apricots are a specific soaked variety you can use to compare nutritional values for equal-sized servings.
The product information assessed covers dried apricots, prunes, sultanas and cranberries.
Lidl lists dried fruit, including apricots, in its Alesto range.
The Dutch product information assessed lists Trader Joe’s sun-dried apricots and prunes in 250 g packs.
PLUS Dried Apricots are a supermarket own-brand product in a 375 g stand-up pouch.
The product information describes 1 de Beste Apricots in a 375 g pack.
This selection of Joybuy products includes dried prunes, a fruit mix and jujubes. Compare the nutritional values per 100 g where they are listed; using the same serving size does not automatically make products comparable if the nutritional information is not available for both.
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The pitted prunes are ready to eat, and the listed energy value is 283 kcal per 100 g.
The pack contains 430 g. The product description advises storing in a cool, dry place and consuming immediately after opening.
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The 20 g pouch gives you a set pack size for planning portions; check the nutritional values if you’re comparing calories.
The product description lists a fruit mix containing 44% dried apricots, dates, banana and rice flour, with no added sugar.
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These pitted jujubes are ready to eat; the product description lists 300 kcal per 100 g.
The pack contains 500 g. The storage advice is to keep in a cool, dry place and consume immediately after opening.
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The product description says the jujubes are ready to eat without washing and lists 304 kcal per 100 g.
The pack contains 500 g. The storage advice is to keep in a cool, dry, well-ventilated place and consume immediately after opening.
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The individual packs are useful if you want to prepare portions in advance; the product description lists 320 kcal per 100 g.
The pack contains seven individual packs. The storage advice is to keep in a cool, dry place and consume immediately after opening.
Only if the product meets the conditions for that nutrition claim. For solid foods, the European Commission sets the limit for a ‘low-energy’ claim at 40 kcal per 100 g; a small serving does not change the nutritional value per 100 g.
For example, calculate the figures for 20 g of each product. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day in its dietary advice; this is not a legal limit or personal recommendation for every party guest.
No. ‘No added sugars’ refers to sugars, or other foods used for their sweetening properties, that have been added to the product. Also check the total amount of sugars in the nutritional information.
Follow the advice on the packaging of the exact product. AH Soaked Dried Apricots says to refrigerate after opening at no more than 7 °C; PLUS Dried Apricots says to store in a cool, dry, dark place.
Read the ingredients and allergen warnings on each pack, and keep that information available when serving. The NVWA explains that allergens must be clearly listed on prepacked foods; a product name or vegan label is no substitute for checking.
