Mindful snackers who prefer smaller portions
You want to keep eating dried fruit while keeping an eye on the amount you have and the kcal in your snack. Compare the same weight in grams and check the nutritional information for the exact variety.
Who is this choice relevant to?
Budget-conscious shoppers who check the price per kilo
You want to know which pack suits the amount you use. Compare the price per kilo as well as the price at the till, without assuming that one supermarket is always cheaper.
Shoppers comparing ingredients
You might be checking for added sugar or looking for allergens if you have a relevant sensitivity. No added sugar does not mean a product contains no naturally occurring sugars; check the other ingredients too.
What should you look for when buying?
First decide how many grams you want to eat, then compare products on the same basis. Next, check the price per kilo, ingredients and any warnings on the pack.
| What to consider | What to check when buying | Who is this for? |
|---|---|---|
| Kcal per snack serving | Compare kcal per 100 g and weigh the amount you eat. | If I want to match my snack portion to my energy intake, I compare equal amounts first; around 29% of consumers prioritise the energy in a serving. |
| Cost for the amount | Compare the price per kilo for the same product variety and check the pack weight. | I want to know what a pack costs for the same amount and whether I’ll use all of it; around 36% of consumers prioritise cost for the amount. |
| Sugars and allergens | Read the ingredients, total sugars and allergen information for the exact variety. | If ingredients or an allergen that is personally relevant to me determines my choice, I check the label before buying; around 21% of consumers start with this information. |
| Use and storage | Check whether the product is pitted, look for any warnings about stones and read the storage instructions. | I’m looking for fruit to snack on or use as a topping, and want to know how to store it; around 14% of consumers prioritise practical use. |
Common mistakes when buying dried fruit
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Confusing a small serving with a low-calorie product
A weighed serving may contain fewer kcal than a larger amount of the same product. That does not change the kcal per 100 g or make a product that exceeds the claim threshold low in calories.
Weigh the amount you eat and always compare the same weight in grams. Don’t describe a product as ‘low-calorie’ if it doesn’t meet the applicable threshold.
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Reading ‘no added sugar’ as ‘sugar-free’
PLUS dried apricots list 0 g of added sugars, but also 53.4 g of total sugars per 100 g. These figures describe different things.
Check total sugars, energy and ingredients separately; no added sugar doesn’t mean a product is low in kcal.
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Comparing only the price at the till
Packs of different sizes can’t be compared like for like by their till price. A smaller pack may make a higher price per kilo less obvious.
Compare the price per kilo for the same variety, then decide whether the amount suits how you’ll use it.
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Using a general calorie chart as if it were the label
Nutritional values for an average type of fruit are not automatically the nutritional values for a specific supermarket variety.
Use general charts as a guide only, and compare products using the nutritional information for the exact variety.
Brands and product ranges to compare
Albert Heijn
The specific AH Soft Pitted Prunes are a soaked variety for snacking or adding to yoghurt.
- Albert Heijn lists 254 kcal per 100 g and 0 g of added sugars per 100 g for this variety.
- The pack warns that a stone may remain. This product information does not automatically apply to other AH products.
Jumbo
The specific pitted dried apricots are a variety to compare with other apricots.
- Jumbo lists 237 kcal per 100 g for this variety.
- The ingredients include sulphites; the pack also warns of the possible presence of nuts, peanuts and sesame, and of stone fragments.
Lidl
Alesto is a Lidl range that includes dried fruit, such as apricots, for snacking or as a topping.
- The range gives you a starting point for comparing a specific variety with other dried fruit.
- Check the label of the variety you’re considering for kcal, ingredients and allergens; the characteristics of one range don’t apply to every product.
ALDI
The TRADER JOE’S Sun-Dried Prunes mentioned are soft, pitted prunes in a 250 g pack.
- The product description tells you the type of product and pack size.
- Check the nutritional information for the exact variety to assess any difference in kcal; don’t judge by the product name.
PLUS
The product varieties mentioned are dried apricots and dried prunes.
- PLUS lists 254 kcal per 100 g for the apricots and 282 kcal per 100 g for the prunes.
- The apricots list sulphites; the prunes contain sunflower oil and E200. Check the label for the variety you’re buying.
Dirk
The 1 de Beste Pitted Prunes mentioned come in a 375 g pack and are described as suitable for snacking or using in baking recipes.
- The product description makes the pack size and suggested uses clear.
- The product name or own-brand positioning is no proof that this variety is low in calories; check the product’s own nutritional information.
Products at Joybuy
These Joybuy products are suitable for snacking on dried fruit or using it as an ingredient. The energy values listed are above 40 kcal per 100 g, so under the European Commission’s threshold for the ‘low-calorie’ claim, these products cannot be described as low in calories.
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Haoxiangni Dr.Jujube Premium Gold-Grade Pitted 390 g
The product description says these pitted jujubes are for snacking or using in soups, tea and desserts, among other things.
Listed energy: 327 kcal per 100 g.
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Haoxiangni Pitted Jujubes 500 g
The description says these pitted red dates are ready to eat or suitable for cooking and baking.
The ingredients list 100% red dates. Listed energy: 300 kcal per 100 g.
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Haoxiangni Grade A Wash-Free Jujubes 500 g
The product description says these ready-to-eat jujubes can be eaten as they are or used in soup and tea, among other things.
The ingredients list 100% jujube. Listed energy: 304 kcal per 100 g.
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7FRESH Pitted Prunes 430 g
The product description says these pitted prunes are for snacking or as a topping, for example on yoghurt or porridge.
Listed energy: 283 kcal per 100 g.
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Be&Cheery Various Dried Plum 90 g
The product description says this is a ready-to-eat plum snack in a 90 g pack.
Listed energy: 68 kcal per 100 g. The ingredients list sugar; the nutrition table lists 3.0 g of salt per 100 g.
Frequently asked questions
Can dried fruit with around 50 kcal per snack serving be called low-calorie?
Not on the basis of that serving alone. For the ‘low-calorie’ claim on solid foods, the European Commission sets a maximum of 40 kcal per 100 g. According to the retailers concerned, the Jumbo, AH and PLUS varieties mentioned contain 237 to 282 kcal per 100 g; state the kcal in a weighed amount instead of calling the product low-calorie.
Should you still check dried fruit labelled as pitted?
Yes. The product information for AH Soft Pitted Prunes and Jumbo Pitted Dried Apricots warns that a stone or stone fragment may remain despite checks. Bear this warning in mind when eating or preparing the fruit.
How should you store the apricots and prunes mentioned?
The information from Albert Heijn, Jumbo and PLUS says to store the varieties mentioned in a cool, dark, dry place. Also follow the best-before date and any additional instructions on the pack of your product.
What should you check if you’re sensitive to sulphites?
Before buying, check the ingredients and allergen information for the exact variety. The NVWA classifies sulphites as allergens that consumers must be informed about; the Jumbo and PLUS apricots mentioned list sulphites.
Can you always return dried fruit after buying it online?
No, not automatically. ACM ConsuWijzer generally describes a 14-day cooling-off period for online purchases and notes an exception for products that spoil quickly; this exception does not necessarily apply to all dried fruit with a long shelf life. Check the terms that apply to your specific purchase. For quality complaints, Albert Heijn separately states that you need to bring your till receipt to get your money back.