If you’re choosing dried fruit based on its calorie content, compare the kcal per 100 g first, then calculate the amount for the portion you eat. The Jumbo varieties checked contain 236–237 kcal per 100 g for apricots, compared with 282 kcal for the prunes and 326 kcal for the sultanas in this comparison. These figures apply to these products only; they are not a legal claim that the products are low in calories. Also check the ingredients and allergens, and weigh your portion.
You want to include dried fruit in your shopping without underestimating the energy in a snack portion. Compare the same quantity, and use dietary advice to put portion sizes in context, not as a product claim. The Netherlands Nutrition Centre recommends eating no more than 20 g of dried fruit a day.
You want to know whether sugar has been added and whether a product meets your allergen requirements. The nutrition table and ingredients list answer different questions; sulphites are listed for some of the apricot products checked.
You want a pack that suits how often you use the product and how you store it. Compare the net weight and check the storage and portion instructions on the packaging.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g, then calculate the amount based on the weight of your own portion. For example, Jumbo’s product information gives values per 100 g and per portion. | If I want to weigh my snack portion, I first compare the same quantity; around 50% of consumers prioritise the calorie content of a portion. |
| Ingredients and sugars | Read the ingredients list alongside the nutrition table. Total sugars are not the same as added sugars; for the PLUS prunes checked, the information lists 0 g of added sugars and 38.1 g of sugars per 100 g. | If I want to check additives or an allergen, I look at the exact variety; around 30% of consumers prioritise the ingredients first. |
| Portioning and storage | The portion shown in a table is not a recommended serving size. Follow the storage instructions on the packaging; the Jumbo products and PLUS prunes checked say to store in a cool, dry, dark place. | If I want to portion and store a supply easily, I check the packaging and instructions; around 20% of consumers prioritise convenience. |
The percentages give a general indication of the relative importance of the purchasing priorities mentioned. They are not based on a survey of Dutch consumers.
A portion may contain fewer calories simply because you eat less of it. That doesn’t mean the product meets the requirements for a ‘low calorie’ claim per 100 g.
Compare the values per 100 g first, then work out the calories in your portion. Only say ‘relatively lower in calories’ if you give a clear basis for comparison.
The PLUS prunes list 0 g of added sugars, but also contain 282 kcal per 100 g. One characteristic doesn’t prove the other.
Read the ingredients and energy information together.
The Jumbo tables checked don’t use the same portion size for every product: for example, the apricots are listed with a portion of 20 g, while the sultanas are listed with a portion of 15 g.
Convert the figures to the same weight before comparing products.
The category overview includes, among other things, soaked apricots, dates, figs and unsweetened dried pineapple.
Product information for specific apricots, prunes and sultanas includes details such as nutrition values and ingredients.
Lidl mentions dried apricots and other dried fruit in its own advice on snacks for when you’re out and about.
ALDI Netherlands lists soft dried apricots from Trader Joe’s in a 250 g pack.
PLUS has product information for its own-brand dried prunes in a 375 g bag.
Dirk lists 1 de Beste pitted prunes, 375 g, in its search results for dried prunes.
These products are dried prunes, dates and sultanas for snacking or adding to breakfast and baking. Compare the nutrition values given per 100 g, and check the ingredients, pack size and product variety.
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The product information describes these prunes as ready to eat, for example as a snack or with breakfast and in baking.
283 kcal per 100 g. The ingredients list contains only dried prunes. The packaging says to consume the product straight after opening.
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According to the product information, the individual 65 g packs are designed as ready-to-eat snacks for when you’re out and about.
214 kcal per 100 g. The ingredients list includes prunes, fructose syrup and oligofructose; check the ingredients if you want to avoid additives.
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The pitted red dates are described as a snack and as an ingredient for cooking and baking.
300 kcal per 100 g. The ingredients list contains 100% red dates.
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According to the product information, the sultanas are ready to eat as a snack or with cereal, yoghurt and baked goods.
330 kcal per 100 g. The pack contains 100 g.
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The sultanas are intended to be eaten as they are or added to breakfast and desserts.
326 kcal per 100 g. The ingredients list contains sultanas and sunflower oil. According to the product information, a stalk or stone may remain despite checks.
Of the Jumbo varieties checked, the apricots contain less energy per 100 g than the prunes and sultanas compared here: 236–237 kcal, compared with 282 and 326 kcal. These figures apply to these specific products and nutrition values, not every variety of these types of fruit.
For solid foods, the ‘low energy’ claim is limited to a maximum of 40 kcal (170 kJ) per 100 g. The European Commission sets out the conditions for this claim, and the Netherlands Food and Consumer Product Safety Authority (NVWA) notes that nutrition claims must comply with European rules. A smaller portion or a comparison with another product doesn’t change the limit.
No. The PLUS prunes checked list 0 g of added sugars and 38.1 g of total sugars per 100 g. Check both the ingredients list and the nutrition table.
No, not the two Jumbo varieties checked: sulphites are listed for both. Check the ingredients and allergen information for any alternative; a different colour or type of fruit is no guarantee on its own.
The Netherlands Nutrition Centre recommends eating no more than 20 g of dried fruit a day. This is dietary advice, not a legal consumption limit or proof that a product is low in calories.
