Choose dried fruit based on its energy per 100 g and the weight of the portion you actually eat. The supermarket varieties checked contain more than 40 kcal per 100 g, so they do not meet the European Commission’s threshold for a ‘low energy’ claim on solid foods. Choose a pack that suits how much you use, and follow the storage advice once it’s opened.
You want to keep eating dried fruit while keeping an eye on the energy in the amount you have. The Netherlands Nutrition Centre advises a maximum of 20 grams of dried fruit a day; this is dietary advice, not a legal product limit.
You often use dried fruit as a snack or ingredient and want a pack that suits how much you use and the space you have to store it. The packs checked range from 250 to 500 grams, and their storage instructions vary.
You want to know whether sugar, oil or preservatives have been added. If you’re sensitive to sulphites, check the allergen information and any warnings; this is not automatically relevant to every shopper.
When stocking up on dried fruit, portion energy, how much you use, ingredients and cost all play a part in your choice.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g for the exact variety, then calculate the energy in the portion you’ve weighed. | If I’m carefully weighing my snack portion, I compare both the nutritional information per 100 g and the number of grams I eat. Around 29% of shoppers put energy per portion first. |
| Usage and storage | Check the net weight and storage instructions before and after opening. | I want to finish a pack without leaving it open for longer than necessary, so I consider how much I use and the product instructions. Around 29% of shoppers prioritise buying the right amount to manage their stock. |
| Ingredients and allergens | Read the full ingredients list and check total sugars, added sugar, oil and allergens separately. | If the ingredients or a personal sensitivity affect my choice, I check the ingredients and allergen information for that variety. Around 24% of shoppers put ingredients first when buying. |
| Cost for the amount you use | Compare the current price per kilo for the same variety, taking into account how much you’ll actually use. | I want to know what the amount I actually finish will cost, not just how much is in the bag. Around 18% of shoppers prioritise the cost of the amount they’ll use. |
For solid foods, the threshold for a ‘low energy’ claim applies per 100 g, not per small portion. So a modest portion doesn’t automatically make a product low in calories.
Compare the kcal per 100 g for the exact variety and calculate the amount for your own portion. Don’t describe a product as low in calories without qualification based on portion size alone.
A best-before date applies to an unopened pack. Once opened, different instructions may apply to that specific product.
Choose a pack size that suits how much you use, and check how the variety should be stored after opening.
For the dried apricots checked, PLUS states 0 g of added sugars and 53.4 g of total sugars per 100 g. Total sugars and energy are separate figures.
Check the ingredients, total sugars and energy value alongside one another before choosing a variety.
The AH and Jumbo product pages warn that a stone or stone fragment may remain despite checks.
Take the product warning seriously and watch out for hard pieces as you eat.
The 250 g AH Soaked Dried Apricots checked here are a variety to compare when looking at energy per weighed portion.
The product ranges checked include 250 g packs of dried apricots and 500 g packs of dried prunes.
The Dutch Lidl page lists dried tropical fruit in several 200 g varieties.
Trader Joe’s Sun-Dried Prunes, 250 g, are included as a reference in the range reviewed.
The product ranges checked are dried apricots and dried prunes, both in 375 g packs.
The official Dirk results page lists 1 de Beste Pitted Prunes, 375 g.
This selection includes dried dates, raisins and prunes in packs ranging from 90 to 908 g. Pack size alone doesn’t tell you the energy per portion; compare the nutritional information for the exact variety.
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The 908 g pack suits a stocking-up shop if you can match this amount to how much you use.
The product description advises storing in a cool, dry place and keeping the pack sealed.
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This 500 g pack is a stocking-up option if you can use it as a snack or in meals.
The product description lists 100% dried grapes and advises resealing the pack tightly after opening and storing it in a cool, dry place.
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The description mentions mini portions of raisins, which may be useful if you want to keep portions separate.
The pack weighs 252 g. The product description lists 99.5% raisins and sunflower oil, and advises resealing it tightly after opening and storing it in a cool, dry place.
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This 430 g pack is suitable for stocking up if you can use the contents in line with the product instructions.
The product description lists 283 kcal per 100 g and says the contents should be consumed immediately after opening.
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The 90 g pack is a smaller amount to weigh against how much you use.
The product description lists 68 kcal per 100 g. Check the nutritional information and storage instructions on the exact pack.
Not simply because that portion contains few calories. For solid foods, a ‘low energy’ claim is subject to a maximum of 40 kcal (170 kJ) per 100 g. The five supermarket varieties checked are above this threshold, so check the value per 100 g and the energy in the portion you weigh out.
No. The Netherlands Nutrition Centre’s advice to eat a maximum of 20 grams of dried fruit a day is dietary advice, not a legal portion limit. It also doesn’t mean that a product meets the threshold for a ‘low energy’ claim.
Follow the instructions for the exact variety. For its soaked dried apricots, Albert Heijn advises refrigerating them at a maximum of 7 °C after opening. Other apricot and prune pages checked advise storing them in a cool, dry, dark place. Don’t infer a general storage period from this advice.
Divide the pack weight by the weight of your portion. For example, a 500 g pack gives you 25 portions of 20 g. This calculates the number of portions; it doesn’t guarantee how long an opened bag will keep.
Read the allergen information and any warnings on the current pack. The Albert Heijn, Jumbo and PLUS apricots checked contain sulphites. The NVWA explains that any allergens present must be clearly distinguished from the other ingredients.
