Dried fruit is better treated as a complement than your sole source of protein for post-workout recovery: according to the Netherlands Nutrition Centre, a 20 g handful of raisins provides 0.6 g of protein. Check the nutritional information for the exact variety and the portion you actually eat, as well as the ingredients, allergens and storage advice. A protein value on the label does not, by itself, prove that a product can be described as ‘high in protein’; the European Union and the European Commission point out that nutrition claims must meet official requirements.
You’re looking for something to eat after exercising during your visit to the Christmas market, and want to know how much protein a portion of dried fruit actually provides. If recovery is your main concern, consider the protein source in the rest of your snack too.
You choose based on the packaging, portion size and storage requirements. The difference between dry raisins and soft dried apricots can affect how practical a product is for eating on the go.
You’re keeping an eye on added sugar or need to take a specific allergy into account. If you’re buying an unpackaged snack, it’s important to ask about allergen information before you buy; the Netherlands Food and Consumer Product Safety Authority (NVWA) stresses that this information must be available in advance.
Start with the protein provided by the portion you actually eat. Then decide whether you want to take the fruit on its own, alongside a separate protein source or as part of a mix, and check the packaging, ingredients and storage instructions.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein per 100 g with the portion you actually eat. Assess the whole snack if you’re adding a separate protein source. | If recovery after training is your priority, you’ll want to know what your portion contributes rather than judging by the product name alone. Consumers who prioritise protein and recovery account for around 36% of this decision-making group. |
| Taking it with you and storage | Read the storage advice for after opening, and check whether the packaging is resealable and suits the amount you’re taking with you. | If you want to take a snack with you during a visit, resealing and storage matter. Consumers who prioritise convenience on the go and storage account for around 22% of this decision-making group. |
| Sugars and portion size | Check total sugars and added sugars separately, and choose a portion that suits how you plan to use it. | If you’re watching your sugar intake or portion size, the difference between total and added sugars is relevant. Consumers who prioritise this consideration account for around 14% of this decision-making group. |
| Allergens | Read the information for the exact variety. For unpackaged or loose snacks, ask about allergen information before buying. | If you have a specific allergy, you’ll want full information about the product or mix before choosing. Consumers who prioritise suitable allergen information account for around 14% of this decision-making group. |
| Pack size | Choose a size that suits your needs and check how to store any leftovers once opened. | If you plan to use a pack on several occasions, the amount matters as well as the cost. Consumers who prioritise pack size and value for their needs account for around 14% of this decision-making group. |
According to the Netherlands Nutrition Centre, a 20 g handful of raisins provides 0.6 g of protein. That means this portion alone does not provide much protein.
Base your choice on the portion you eat and, if it suits your snack, add a separate protein source. The Dutch Sports Nutrition Experts Association explains that protein is relevant for recovery after exercise.
AH Gewelde gedroogde abrikozen lists 0 g of added sugars, but also 37 g of total sugars per 100 g.
Check the ingredients and compare total sugars and added sugars separately.
AH Gewelde gedroogde abrikozen must be refrigerated after opening at a maximum of 7°C. For raisins, the Netherlands Nutrition Centre recommends storing them in a cool, dry, dark place in a tightly sealed container.
Follow the instructions on the packaging for the exact variety before taking it with you or storing any leftovers.
AH Gewelde gedroogde abrikozen, Jumbo Blauwe Rozijnen 250 g and PLUS Gedroogde abrikozen list sulphites. A product name doesn’t always tell you which allergens a mix contains.
Check the label or ask for full allergen information before buying an unpackaged snack. The NVWA explains that allergen information must be available in advance.
A Dutch supermarket option offering products including soft dried apricots and fruit and nut mixes.
A supermarket option with different types of raisins and pack sizes.
A retailer with an official product listing for dried fruit.
A retailer offering raisins and a fruit or cranberry mix.
A supermarket option offering PLUS Gedroogde abrikozen in a 375 g stand-up pouch.
A retailer whose range includes raisins, apricots and other dried fruit.
According to the Netherlands Nutrition Centre, 20 g of raisins provides 0.6 g of protein, while one 9 g dried apricot provides 0.4 g. For a specific supermarket product, use the nutritional information for the exact variety.
Not if you assume they can both be stored in the same way. AH Gewelde gedroogde abrikozen must be refrigerated after opening at a maximum of 7°C; for raisins, the Netherlands Nutrition Centre recommends storing them in a cool, dry, dark place in a tightly sealed container. Follow the instructions on your pack.
No. For example, AH Gewelde gedroogde abrikozen lists 0 g of added sugars and 37 g of total sugars per 100 g. Check both figures separately.
Allergen information must be available before purchase, including for unpackaged food. According to the NVWA, this information can be provided in writing or verbally. If it’s given verbally, there must be a visible notice telling customers they can ask for it.
