If you want to keep the calories in dried fruit to a minimum when serving drinks, start by weighing out a portion, then check the nutritional information for that exact variety. The general table from the Netherlands Nutrition Centre lists 40 kcal per 20 grams of dried plums and 65 kcal per 20 grams of raisins. These figures are not product specifications for every pack.
You want to put something sweet on the table and know how much you’re serving in advance. Weighing it and checking the nutritional information for your chosen variety helps you work out the energy content of your portion. The general figures for dried fruit come from the Netherlands Nutrition Centre.
You want to check whether sugar has been added, as well as looking at the energy content: unsweetened doesn’t automatically mean low in calories. If allergens are relevant to you, check the information on the packaging too.
You buy dried fruit for guests from time to time and want to choose a pack that suits how much you’ll use. For example, product pages from ALDI, PLUS and Dirk show packs of apricots weighing 250 or 375 grams. These pack sizes tell you how much you’ll have in stock, not what a recommended portion is.
First, weigh the amount you want to serve, then use the nutritional information for the exact variety to assess your portion.
| What to consider | What should you look for? | Who is this most relevant for? |
|---|---|---|
| Calories per portion | Check the kcal per 100 grams on the label and weigh your portion. | If I want to measure out my snack in advance, I look at the energy content of my portion. Around 42% of consumers put calories per portion first. |
| Ingredients and allergens | Check for added sugar or syrup and read the allergen information. | If I’m looking for fruit with no added sugar, I don’t assume that it’s also low in calories; I check any relevant allergens separately. Around 25% of consumers give ingredients and allergens top priority. |
| Variety and how it’s served | For individual fruits, check the weight; for a mix, use the nutritional information for the whole mix. | If I want to serve different flavours or a mix, I assess the ingredients as one product. Around 17% of consumers put variety and how it’s served first. |
| Stock and storage | Compare the net weight and follow the storage instructions for your chosen variety. | If I only host occasionally, I want a pack that suits my needs and lets me store any leftovers. Around 16% of consumers give stock and storage top priority. |
To work out the energy content of your portion, multiply the kcal per 100 grams by the weight of your portion in grams, then divide by 100. The European Commission sets a maximum of 40 kcal (170 kJ) per 100 grams for solid foods to qualify for the ‘low energy’ claim. So a small portion doesn’t automatically make a product low in energy.
For a general comparison, the Netherlands Nutrition Centre lists 26 kcal for one dried apricot weighing 9 grams, 40 kcal for 20 grams of dried plums and 65 kcal for 20 grams of raisins. Don’t use these general figures as the nutritional information for a specific branded variety.
According to the general table from the Netherlands Nutrition Centre, a 20-gram portion of dried plums contains 40 kcal. That doesn’t automatically make the product eligible for the ‘low energy’ claim, for which the European Commission sets a maximum of 40 kcal per 100 grams for solid foods.
State the calories per weighed portion and check the nutritional information per 100 grams for the exact product before making a nutrition claim.
The Netherlands Nutrition Centre recommends having no more than a handful of dried fruit, even when it has no added sugar. The statement about added sugar doesn’t, on its own, tell you how much energy a portion contains.
Read both the ingredients list and the nutritional information, and work out your portion separately.
For a fruit and nut mix, the nutritional information depends on the ingredients of the whole product. A general figure for plums, for example, won’t necessarily apply to the mix.
Use the nutritional information for the whole mix to do your calculation.
Packs of apricots weighing 250 or 375 grams are intended for stocking up. The contents of the pack aren’t a recommendation for how much to serve at one get-together.
Weigh out the amount you want to serve in advance and keep the rest for later.
The range page shows several types of dried fruit, including fruit and nut mixes and unsweetened dried pineapple.
The category page features plums, dates, apricots and various pack sizes of raisins.
Lidl offers dried fruit in its Alesto range, including products intended for use as a topping.
The Dutch product page lists Trader Joe's sun-dried apricots in a 250-gram pack.
PLUS lists dried apricots in a 375-gram stand-up pouch.
Dirk lists 1 de Beste Apricots in a 375-gram pack.
These product picks include dried plums and jujubes. The nutritional information and ingredients vary by product, so weigh your portion and assess the exact variety.
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If you want to weigh out a portion of prunes, you can use the stated nutritional information to calculate the energy content based on your portion size.
Product information: 224 kcal per 100 g; ingredients: 100% prunes. This value doesn’t meet the threshold for the ‘low energy’ claim.
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If you want to serve jujubes, the product information and pack weight can help you decide how much to serve.
Product information: 300 kcal per 100 g; pack size: 500 g; ingredients: 100% red dates. This value doesn’t meet the threshold for the ‘low energy’ claim.
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If you want to serve these jujubes with drinks, you can use the nutritional information per 100 g to calculate the energy content of a weighed portion.
Product information: 304 kcal per 100 g; pack size: 500 g; jujube is listed as the sole ingredient. This value doesn’t meet the threshold for the ‘low energy’ claim.
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If you choose dried plums as a snack to serve with drinks, the stated energy value can help you assess the amount in your weighed portion.
Product information: 283 kcal per 100 g; pack size: 430 g; ingredients: dried plums. This value doesn’t meet the threshold for the ‘low energy’ claim.
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If a small pack suits your get-together, the 65 g pack size gives you a specific format to compare.
Product information: 214 kcal per 100 g; pack size: 65 g; the ingredients include fructose syrup. This value doesn’t meet the threshold for the ‘low energy’ claim.
Multiply the kcal per 100 grams on the label by the weight of your portion in grams, then divide by 100. Use the information for the exact variety; nutritional values are averages and may differ from general food tables.
No. For a ‘low energy’ claim, or a claim with the same meaning, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 grams for solid foods. The size of your portion doesn’t change this product requirement.
No. The Netherlands Nutrition Centre recommends having no more than a handful of dried fruit, even if it has no added sugar. If you want to work out the calories in your portion, also check the product’s energy content.
Check the allergen information on the exact pack before serving the product. The Netherlands Food and Consumer Product Safety Authority lists sulphites, nuts and peanuts as designated allergens; for pre-packed products, the allergen information must appear on the label.
Follow the instructions on the packaging for your variety. The storage instructions for Jumbo Dried Pitted Plums 500 g are: store in a cool, dry and dark place. Don’t assume these instructions apply to other products without checking.
