First compare dried fruit by kcal per 100 g, then calculate the calories for the amount you actually eat. Using the same serving weight makes comparisons clearer. A small serving does not automatically make a product low in calories: in the Netherlands, the threshold for this nutrition claim on solid foods is no more than 40 kcal (170 kJ) per 100 g, according to the European Commission and the Netherlands Food and Consumer Product Safety Authority (NVWA). Also check the ingredients, allergens and storage instructions.
You fancy something sweet with your afternoon coffee and want to know how much energy the portion you weigh out provides. Compare kcal per 100 g and weigh your portion. For dried fruit with no added sugar, the Voedingscentrum recommends eating no more than a handful.
You want to check the ingredients list for added sugar. Also look at the total sugars and energy: these figures answer different questions, as Albert Heijn’s product information for raisins shows.
You want to spread a pack over several coffee breaks. Check the net weight, weigh out your portions and follow the storage instructions after opening. Product information from PLUS and Albert Heijn includes such instructions for specific products.
First compare the nutritional information for the same weight, then decide which ingredients, serving size or conditions of use matter most to you.
The percentages below show the main buying priority for consumers choosing dried fruit for their afternoon coffee.
| What to consider | What to look for | Who is this most important for? |
|---|---|---|
| Calories per serving | Compare kcal per 100 g and calculate the value for the weight you have measured out. | I want to know how much energy my own portion provides, not just what the label says per 100 g. Around 36% of consumers make their choice mainly based on the calories in a serving. |
| Sugar and ingredients | Read the ingredients list alongside the nutritional information on sugars and energy. | I want to avoid added sugar or a particular processing method, so I check what is in the pack. Around 22% of consumers put the product’s composition first. |
| Portioning and storage | Check the net weight and storage instructions, and weigh out your own portion. | I want to be able to set aside a consistent amount for several coffee breaks. Around 14% of consumers prioritise ease of portioning and storage. |
| Cost of use | Compare the current price per kilogram and check the pack size. | I want to compare the cost of using the product repeatedly, not just the price of one pack. Around 14% of consumers base their choice mainly on the cost per usable quantity. |
| Avoiding allergens or sulphites | Check the current ingredients and allergen information, including warnings about possible traces. | I need to avoid a specific substance and want to check the pack before choosing. Around 14% of consumers put avoidance ahead of other buying factors. |
A serving may contain few calories even if the product exceeds the threshold for the nutrition claim per 100 g. In the Netherlands, the threshold for this claim on solid foods is no more than 40 kcal (170 kJ) per 100 g, according to the European Commission and the NVWA.
State the kcal in a weighed portion factually, and do not use ‘low in calories’ as a product claim if the value per 100 g exceeds that threshold.
AH Sun-dried Raisins lists 0 g of added sugar, but also 59 g of total sugars and 344 kcal per 100 g. Added sugar, total sugars and energy are separate figures.
Read the ingredients list and nutritional information together.
The AH Banana Chips examined contain banana, coconut oil and sugar, and list 519 kcal and 30 g of fat per 100 g. That composition does not necessarily apply to other dried bananas.
Check the ingredients and nutritional information for the exact variety.
For AH Sun-dried Raisins, the stated pack contents, serving size and number of servings do not add up. This can make the stated serving size less useful for your own comparison.
Use the net weight and weigh out the amount you eat.
The product information for AH Organic Prunes, AH Sun-dried Raisins and AH Banana Chips makes it possible to compare the ingredients and energy content of these specific varieties.
Jumbo Pitted Dried Apricots 250 g is a specific option if you’re looking for dried apricots to have with your coffee.
Alesto is the relevant Lidl product range in this comparison; the Dutch brand page includes dried mango strips.
The Dutch ALDI product description is for TRADER JOE’S Sun-dried Prunes in a 250 g pack.
PLUS Dried Prunes 375 g is a larger pack, and its product page provides nutritional information and storage instructions.
Dirk presents 1 de Beste Pitted Prunes as a dried prune snack in a 375 g pack.
This selection includes raisins, red dates (jujubes) and prunes for a weighed snack with your coffee. Compare the listed kcal per 100 g where available, and weigh your own portion; ingredients and varieties differ.
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For anyone who wants a set amount with their coffee: the pack contains 14 g snack boxes. The product information lists organic raisins with no added sugar or sulphites.
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An option if you want to enjoy pitted red dates as a snack. The ingredients list states 100% red dates, and the nutritional information lists 300 kcal per 100 g.
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This variety may suit you if you’re looking for red dates with stones and want to take the stones into account when eating them. The ingredients list states 100% jujube; the nutritional information lists 331 kcal per 100 g.
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For anyone looking for unwashed red dates to enjoy as a snack or use as an ingredient. The ingredients list states 100% jujube, and the nutritional information lists 304 kcal per 100 g.
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An option if you want to portion out pitted prunes for a coffee break. The product information lists 283 kcal per 100 g and says to consume the contents immediately after opening.
Not simply because that serving provides few calories. In the Netherlands, the threshold for the ‘low energy’ nutrition claim and equivalent claims on solid foods is no more than 40 kcal (170 kJ) per 100 g, according to the European Commission and the NVWA. It’s better to state exactly how many kcal are in the portion you have weighed out.
No, 20 g is only used here as a reference serving to compare products on the same basis. For dried fruit with no added sugar, the Voedingscentrum recommends eating no more than a handful because of its sugar content. This reference serving is not personal dietary advice.
No, these statements answer different questions. AH Sun-dried Raisins lists 0 g of added sugar, but also 59 g of total sugars and 344 kcal per 100 g. So check both the ingredients list and the nutritional information.
Check the ingredients and allergen information on the exact pack. The Jumbo apricot product examined lists E220 and sulphur dioxide/sulphites. Stichting Voedselallergie distinguishes between sulphite intolerance and an allergic reaction.
Follow the instructions on the packaging of the exact product. PLUS prunes and Jumbo apricots say to store in a cool, dry, dark place; AH Banana Chips also say to seal the pack well after use and note a limited shelf life once opened. These instructions do not automatically apply to all dried fruit.
