Portion-conscious snackers
If you fancy something sweet over New Year’s Eve and mainly want to know how much energy you’ll get from the portion you actually eat.
Who is this relevant to?
Ingredient checkers
If you want to avoid added sugar or need to consider sulphites, peanuts or nuts. Check the information for the exact product variant rather than relying on the type of fruit alone.
Hosts putting together a small snack spread
If you want to serve dried fruit as a topping or small addition, and need to choose the right pack size, storage instructions and quantity for your guests.
What should you look for when choosing?
First compare the nutritional values per 100 grams and decide how much you want to serve. Then check the ingredients, allergen information and storage instructions for that specific pack.
| What to consider | What should you look for? | Who is this important to? |
|---|---|---|
| Energy per portion | Compare kcal per 100 grams and calculate the amount for your portion weight; weighing it makes the quantity clear. | If I want to match my portion to the energy I consume while snacking, I look at both values. Consumers who prioritise energy per portion make up around 42% of consumers in this breakdown. |
| Sugars and ingredients | Read the ingredients list alongside the figures for total sugars and added sugars; these are different pieces of information. | If I want to check what’s been added, I compare the ingredients and sugar information on the pack. Consumers who prioritise sugar and ingredients make up around 25% of consumers in this breakdown. |
| Allergen information | Check the ingredients, allergen information and any warnings about traces on the exact pack. | If I need to consider a known sensitivity for myself or my guests, I check the information for each product variant. Consumers who prioritise allergen suitability make up around 17% of consumers in this breakdown. |
| Quantity and storage | Match the net weight to the number of portions and follow the storage instructions after opening. | If I’m buying fruit for a snack spread, I want to know how many portions the pack contains and how to store any leftovers. Consumers who prioritise practical party shopping make up around 16% of consumers in this breakdown. |
Common pitfalls
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Confusing a small portion with a low-calorie product
The ‘low-calorie’ claim for solid foods is assessed per 100 grams, not on the basis of a small portion you’ve chosen yourself. The European Commission sets a maximum of 40 kcal per 100 grams for this claim.
Use the nutritional values per 100 grams to compare products, then calculate separately how much energy your weighed portion provides. Don’t call a product low in calories just because you eat a small amount.
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Assuming no added sugar means low sugar or low calories
AH Raisins state 0 grams of added sugars, but also 59 grams of total sugars per 100 grams and 344 kcal per 100 grams. One figure doesn’t replace the other.
Check the ingredients list, total sugars and energy separately, and compare them on the same weight basis.
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Assuming all dried fruit should be stored the same way
Instructions vary by product. AH Soaked Dried Apricots say to refrigerate after opening at a maximum of 7°C; PLUS Dried Prunes say to store in a cool, dry, dark place.
Follow the storage instructions on the pack you buy, including after opening.
Supermarket brands for reference
Albert Heijn
The examples described are AH raisins, soaked apricots and organic dried prunes.
- Albert Heijn’s product information lists ingredients, nutritional values and storage instructions for these variants.
- The values and instructions apply to each specific product described. The soaked apricots contain sulphites; the organic prunes may contain traces of peanuts and nuts.
Jumbo
The current product description is for Jumbo Dried Pitted Prunes 250 g.
- The product information lists ingredients, nutritional values and possible traces of nuts and peanuts.
- Check the information for the current variant; it doesn’t necessarily apply to other prune products.
Lidl
Lidl describes dried tropical fruits in various 200-gram varieties.
- The product description makes it clear that there are several varieties.
- The general description doesn’t provide a common basis for comparing the nutritional values or ingredients of all the varieties.
ALDI
ALDI describes Trader Joe’s soft, sun-dried apricots in a 250-gram pack.
- The product description names the type of fruit, product range and pack size.
- This description isn’t an independent taste review and doesn’t substantiate a calorie claim.
PLUS
PLUS Dried Prunes 375 g is a separately described own-brand product variant.
- The product information lists ingredients, nutritional values and instructions to store in a cool, dry, dark place.
- The information applies to this variant; check the pack for details relevant to your purchase.
Dirk
Dirk describes 1 de Beste Sultana Raisins 375 g as an addition to, for example, yoghurt, muesli or baked dishes.
- The seller’s description suggests several ways to use the product.
- Those uses don’t in themselves indicate a calorie benefit; compare the nutritional values on the exact pack.
Dried fruit at Joybuy
These Joybuy products include examples of dried prunes, guava and jujubes. Compare the stated energy and ingredients with your portion and preferences.
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Be&Cheery Various Dried Plum 90g
Worth considering if you’re looking for dried plums as a snack and want to compare nutritional values per 100 grams.
The product description states 68 kcal per 100 g and lists plums, sugar, salt and sweeteners among the ingredients.
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OHLA Dried Guava 180g
An option if you’re looking for dried guava that, according to the product description, can be enjoyed as a snack or used as an ingredient.
The description states 308 kcal per 100 g and lists 95% guava, sugar and a preservative.
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Haoxiangni Pitted Jujubes 500g
An option if you’re looking for pitted jujubes that, according to the product description, can also be used in dishes.
The description lists red dates as the only ingredient and states 300 kcal per 100 g.
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Haoxiangni Grade A Wash-Free Jujubes 500g
An option if you’re looking for jujubes that, according to the product description, are ready to eat without washing.
The description lists jujube as an ingredient and states 304 kcal per 100 g.
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Jia Jian Cheng Chu Prebiotic Thickened Prunes 65g
An option if you’re looking for prunes in individually wrapped portions.
The product description states that the portions are 65 g, gives an energy value of 214 kcal per 100 g and lists fructose syrup among the ingredients.
Frequently asked questions
Can dried fruit with few calories per portion be called ‘low-calorie’?
Not on the basis of the portion alone. According to the European Commission, a ‘low-calorie’ claim for solid foods requires a maximum of 40 kcal (170 kJ) per 100 grams. The four supermarket product variants compared here by their labelled energy values are all above that limit. Different conditions apply to a ‘reduced energy value’ claim, including an energy reduction of at least 30% and a statement explaining the reason.
Should I keep all dried fruit in the fridge after opening?
No, follow the instructions on the specific pack. AH Soaked Dried Apricots say to refrigerate after opening at a maximum of 7°C; PLUS Dried Prunes say to store in a cool, dry, dark place. These instructions apply to the product variants named, not automatically to all dried fruit.
Is the portion size on the pack the same as the daily dietary recommendation?
No. A portion size stated by a manufacturer isn’t automatically a daily recommendation. For example, the AH product page for organic dried prunes gives 50 grams as a portion; the Netherlands Nutrition Centre recommends no more than 20 grams of dried fruit a day.
Where can I check allergen information for dried fruit?
Check the ingredients and allergen information on the exact pack before you buy or serve it. The NVWA states that allergen information for prepacked products must be shown on the label and available before purchase. The AH apricots examined list sulphites; the AH prunes may contain traces of peanuts and nuts.
What if the product information on the website differs from the pack?
Use the information on the pack you receive and contact the seller if anything is unclear. Product details can change; Albert Heijn and PLUS note that product information, such as ingredients and nutritional values, may change.