Lunch planners who want to manage portions
You’re looking for a small serving of fruit to add to a lunch during the school holidays, and want to compare calories by weight rather than by an arbitrary handful or number of pieces.
Who is this guide for?
Parents looking for unsweetened fruit options
You want to check the ingredients and choose dried fruit with no added sugar for your child, rather than relying on a snack claim alone.
Shoppers checking ingredients and how to serve
You check the allergen information and storage advice on the exact pack. If you have a relevant allergy or are buying for a young child, these factors may matter more than your preference for a particular type of fruit.
What should you look for when choosing?
First compare the energy content for the same amount, then check the ingredients and portion size. The Netherlands Nutrition Centre’s average figures for plums and raisins can be compared directly at 20 g, but they don’t tell you how many calories are in a specific supermarket product.
| What to consider | What should you check? | Who this matters most to |
|---|---|---|
| Calories in your portion | Compare kcal per 100 g and work out the figure for the amount you want to pack. | If I’m weighing out a small portion for lunch, I want to compare different types by weight. Around 36% of consumers prioritise calories per portion. |
| Added sugar | Read the ingredients and check whether sugar or a coating has been added. The Netherlands Nutrition Centre advises that children aged 4 to 12 have no more than one handful of dried fruit without added sugar a day. | If I’m looking for unsweetened dried fruit for a child, I want to consider the ingredients as well as the calories per portion. Around 29% of consumers prioritise this. |
| Ingredients and serving | Check the allergen information and warnings on the exact pack. For young children, also bear in mind the choking risk from raisins and currants. | If I have a relevant allergy or am buying for a young child, I want to know what’s in the pack and how to serve the fruit. Around 21% of consumers look at this first. |
| Packaging and storage | Compare the net weight with how you plan to use it, and follow the storage and resealing instructions on the pack. | If I’m buying fruit for several holiday lunches, I want an appropriate amount and clear storage advice. Around 14% of consumers prioritise stock levels and storage. |
For solid foods, the European Commission defines ‘low energy’ as no more than 40 kcal (170 kJ) per 100 g. So a portion with few calories doesn’t automatically meet the requirements for this claim.
Common buying mistakes
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Confusing a small portion with a low-calorie product
The energy in a 20 g portion is different from the figure per 100 g on which the claim requirements for solid foods are based.
First compare the nutritional information per 100 g, then work out the energy in the portion you actually want to pack.
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Applying average figures for fruit to a supermarket product
The Netherlands Nutrition Centre’s figures are averages for types of fruit. They don’t automatically represent the nutritional value of a particular brand or product.
Use the general figures to compare types of fruit, then check the label on the exact pack before you buy.
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Treating sweetened or coated fruit as the same as unsweetened dried fruit
The Netherlands Nutrition Centre distinguishes sweetened fruit and varieties coated in yoghurt or chocolate from the unsweetened fruit options it mentions for children.
Read the ingredients list and assess the specific product rather than relying on the picture or product name alone.
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Giving young children several raisins at once
The Netherlands Nutrition Centre warns that young children can choke on raisins or currants.
Don’t give them too many at once, stay with your child and make sure they sit calmly while eating.
Relevant supermarket brands and product ranges
Albert Heijn
Albert Heijn lists AH Soaked Dried Apricots as a separate product.
- This product is specifically soaked dried apricots.
- Average nutritional values for dried apricots don’t automatically apply to this soaked variety.
Jumbo
Jumbo describes its pitted dried plums as a 250 g pack.
- The product description specifies pitted plums and recommends storing them in a cool, dry, dark place.
- General nutritional figures for plums aren’t specific measurements for this pack.
Lidl
Lidl describes Alesto as its own brand, which includes dried fruit.
- According to Lidl, the Alesto range includes apricots, among other products.
- A general description of a brand doesn’t provide a calorie comparison for a specific fruit product.
ALDI
ALDI describes Trader Joe’s Sun-Dried Apricots as a 250 g pack.
- ALDI’s product description says the apricots are soft.
- This retailer description isn’t a nutritional measurement or an indication that the product is low in calories.
PLUS
PLUS lists dried apricots in a stand-up pouch with a net weight of 375 g.
- The product page confirms the type of product and pack size.
- A larger pack doesn’t, by itself, tell you anything about calories per portion or the nutritional value of the contents.
Dirk
Dirk lists 1 de Beste Apricots in a 375 g pack.
- The pack size can help you work out how many apricots to buy for several lunches.
- The product description doesn’t tell you what portion is suitable or provide a calorie comparison with other varieties.
Dried plums at Joybuy
The products below are dried plums. Compare the stated calories per 100 g and the ingredients with the portion you want to weigh out for lunch. The stated figures are above the European claim threshold for ‘low energy’.
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Be&Cheery Various Dried Plum 90 g
A plum option for anyone who wants to compare nutritional values on an equal-weight basis and is looking for a 90 g pack.
The product description states 68 kcal and 3.0 g of salt per 100 g. The ingredients include white sugar and sweeteners.
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7FRESH Pitted Prunes 430 g
A good fit for anyone who wants to compare pitted dried plums with other options on the same weight basis.
The product description states 283 kcal per 100 g and lists dried plums as the only ingredient.
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Jia Jian Cheng Chu Prebiotic Thickened Prunes 65 g
A small pack for anyone who wants to compare the stated nutritional value of a plum product per 100 g.
The product description states 214 kcal per 100 g, a pack weight of 65 g and fructose syrup as an ingredient.
Frequently asked questions
Is a 40 kcal portion enough to call dried fruit low in calories?
No. For solid foods, the European Commission defines ‘low energy’ as no more than 40 kcal (170 kJ) per 100 g. So the calories in a small portion aren’t measured against the same standard as the claim requirements per 100 g.
How do I compare the calories in different types of dried fruit?
Compare the nutritional information per 100 g and, if needed, calculate it for portions of the same weight. The Netherlands Nutrition Centre gives average figures of 40 kcal per 20 g of dried plums and 65 kcal per 20 g of raisins. For a supermarket product, check the label on the exact variety.
How much unsweetened dried fruit does the Netherlands Nutrition Centre recommend for children?
For children aged 4 to 12, the Netherlands Nutrition Centre advises no more than one handful of dried fruit without added sugar a day. This is dietary guidance, not a legal portion limit.
What should I look out for when a young child eats raisins?
The Netherlands Nutrition Centre warns that young children can choke on raisins or currants. Don’t give them too many at once, stay with your child and make sure they sit calmly while eating.
What should I check on the pack of dried fruit?
Read the ingredients, allergen information and storage advice for the exact product. According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked products. For the dried plums mentioned above, Jumbo recommends storing them in a cool, dry, dark place.