Dried fruit works best as a fruity treat or addition, rather than automatically being the main source of protein. Based on the labels of four products from AH, PLUS and Jumbo, the varieties compared provide 0.62–0.80 g of protein per 20 g; 20 g is simply a standard amount for comparison. If protein is your priority, consider pairing the fruit with a suitable source of protein, and check allergens, how it will be served to the children attending, and the storage instructions for your chosen product.
You’re looking for a fruity treat and want to consider added sugar, portion size and what the children will enjoy. The Netherlands Nutrition Centre lists dried fruit with no added sugar as an option, but recommends limiting the amount because it contains sugars.
You want to know how much protein a snack actually provides. Compare the nutritional information with the amount you’ll serve; general advice for adult athletes is not a portion recommendation for children.
You’re hosting young children or children with food sensitivities. Ingredients, warnings and an age-appropriate way of serving the food may matter more than the product name or protein content.
First decide whether protein, food sensitivities, portion size, taste or practical storage is the main priority for your party.
| Point to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein content | Compare the protein per 100 g and calculate how much there is in the amount you’ll serve. | If protein is the main reason for choosing a snack, you’ll want to know what a small portion actually provides. Around 31% of consumers prioritise protein content. |
| Food safety and sensitivities | Read the ingredients and warnings; choose a suitable shape and supervise children as needed. | If young children or children with food sensitivities are coming, you’ll want to know in advance what the treat contains and how best to serve it. Around 25% of consumers prioritise these considerations. |
| Sugar and portion size | Check both the ingredients and total sugars, and consider the amount alongside the other treats. | If you want to keep track of how much sugar there is and what’s on the table, look beyond the words ‘no added sugar’. Around 19% of consumers make portion size and sugar their main priority. |
| Taste and appeal | Take the children’s preferences into account; a supplier’s description is not an independent taste test. | If your main aim is to offer fruit the children will enjoy, it helps to think about what they know and like. Around 13% of consumers prioritise taste and appeal. |
| Pack size and storage | Compare the net weight with your serving plans and follow the instructions for the specific product. | If shopping, sharing out portions and storing leftovers are important, you’ll want to know how much is in the pack and what to do after opening. Around 12% of consumers mainly choose based on practical buying and storage considerations. |
The amount per product and per portion matters. For example, the Netherlands Nutrition Centre lists 0.4 g of protein for one dried apricot weighing 9 g.
Read the nutrition table and calculate the amount for the portion you’ll serve. Don’t associate the snack with an unproven recovery benefit.
Dried fruit also contains naturally occurring sugars. The label on the PLUS apricots reviewed lists 0 g of added sugars and 53.4 g of total sugars per 100 g.
Check both the ingredients and nutritional information, and adjust the amount to fit in with the other treats.
A mix may contain allergens, and the Netherlands Nutrition Centre lists whole nuts among foods that can pose a choking risk to young children.
Check the full ingredients list and choose a way of serving it that suits the age and eating abilities of the children attending.
You may need to check the ingredients more carefully and arrange a separate treat for any child with a relevant sensitivity.
Storage instructions can vary between products. For the soaked apricots reviewed, AH says to refrigerate after opening at a maximum of 7°C.
Read the pack instructions before the party and store any leftovers according to the specific guidance.
You’ll need to make room in the fridge for the soaked variety after opening.
AH Soaked Dried Apricots are marketed as a snack and topping.
The products reviewed are raisins and dried apricots, with nutritional information for each product.
Alesto is a product range that includes dried fruit and apricots.
The product listing features 500 g of raisins under the TRADER JOE'S name.
PLUS Dried Apricots are sold in a 375 g stand-up pouch.
The range listing includes pitted apricots, pitted prunes and dried figs.
These products are dried fruit options for a fruity treat or topping. Compare the nutritional information per 100 g and check the ingredients and warnings on the pack you choose.
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The product description presents the raisins as a snack; the ingredients are 99.5% raisins and include sunflower oil.
The nutritional information lists 3.2 g of protein and 70 g of sugars per 100 g.
Bear the sugar content in mind when serving and follow the instructions on the pack.
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The product description suggests using the dried guava as a snack or ingredient.
The ingredients list 95% guava, sugar and a preservative; the stated nutritional values are 1.27 g of protein and 80.3 g of carbohydrates per 100 g.
Check the full ingredients list and nutritional information when choosing a portion.
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The product description suggests enjoying it as a snack or adding it to yoghurt or breakfast cereals.
The ingredients list 75% mango, sugar and sulphites (E223). The stated protein content is 2 g per 100 g.
Check the label for sulphites if food sensitivities are a consideration.
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The product description says the dried apricots are suitable for eating straight from the pack and sharing.
The ingredients list apricot, sugar, maltose syrup and sulphites. The stated protein content is 1.1 g per 100 g.
Check the ingredients and warnings on the pack before serving the apricots.
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The product description suggests using them as a snack or topping for yoghurt and desserts.
The ingredients are dried strawberries and sugar. The nutritional information lists 1.2 g of protein and 57.4 g of sugars per 100 g.
Bear the sugar content in mind when deciding how much to serve at the party.
A sports party alone isn’t a reason to choose special recovery products. The Netherlands Nutrition Centre describes a varied diet for children and says that recreational athletes don’t need special protein bars or shakes. Don’t use advice for adult athletes as a portion recommendation for children.
Yes, the Netherlands Nutrition Centre warns that small children can choke on raisins. Don’t give them too many at once, and stay with a young child while they’re eating.
Check the ingredients and warnings on the specific pack and, if you know about a sensitivity, discuss your choice with the child’s parents. Sulphites can be used as a preservative in dried fruit; the Dutch Food Allergy Foundation describes an intolerance reaction in sensitive people.
No, follow the storage instructions for the specific variety. For the soaked apricots reviewed, AH says to refrigerate after opening at a maximum of 7°C; PLUS says to store its dried apricots in a cool, dry, dark place.
First compare the nutritional information per 100 g, then calculate it for the same amount you plan to serve. The labels of the four AH, PLUS and Jumbo products compared list 3.1–4 g of protein per 100 g; for 20 g, that works out at 0.62–0.80 g. The 20 g figure is a basis for comparison, not a portion recommendation for children.
The Netherlands Nutrition Centre recommends storing this product in a cool, dry, dark place in a well-sealed container. For an unopened pack, follow the instructions and date on the packaging; this advice doesn’t automatically apply to soaked fruit or fruit already mixed with yoghurt.
