For Christmas snacks, dried fruit is mainly a fruity addition, not automatically your main source of protein: according to the Netherlands Nutrition Centre, one 9 g dried apricot contains 0.4 g of protein. If protein is important for your sport and recovery, assess the whole portion and, if you wish, pair the fruit with a separate source of protein. Choosing individual fruits gives you more control over the ingredients, while a ready-made nut and fruit mix takes less preparation but does not automatically support a protein claim.
You want to choose Christmas snacks without mistaking fruity treats for an important source of protein. Look at the contribution from your whole portion and the rest of your diet; the Netherlands Nutrition Centre says that getting enough protein after intense exercise is important.
You’re looking for dried fruit for snacks you can prepare in advance, or a ready-made mix that takes less time to put together. The Netherlands Nutrition Centre’s recipe for apricot and date balls is an example of how to use the ingredients, not evidence of a protein claim.
You want to be able to check the ingredients for guests who need to avoid, for example, nuts or sulphites. Check the ingredients and allergen information on every pack; the Netherlands Food and Consumer Product Safety Authority explains that allergen information for pre-packed products appears on the label.
| What to consider | What to look for | Who should pay particular attention? |
|---|---|---|
| Protein contribution | Compare the nutritional value of the portion you’ll actually serve, and consider the ingredients in the whole snack. | If protein is my top priority, I want to know what my portion contributes rather than assume that fruit is my main source of protein; around 39% of consumers put protein contribution first. |
| Ease of preparation and serving | Decide whether you want to prepare individual ingredients or serve a ready-made mix; if you’re following a recipe, check how much preparation it requires. | If I’m putting together a party spread with little time to prepare, something ready to serve is more appealing; around 23% of consumers put ease of preparation first. |
| Ingredients for your guests | Check the ingredients, allergens and any cross-contamination warnings on every pack. | If guests need to avoid certain ingredients, I want to be able to check the full ingredients in every snack; around 23% of consumers put checking ingredients first. |
| Pack size and value for money | Compare the net weight and unit price of the same type of product, and choose an amount that suits your recipe and any leftovers. | If I’m shopping for a party, I want to choose the right amount and compare packs on a like-for-like basis; around 15% of consumers put value for money first. |
The fact that a product contains protein does not prove that it makes a significant contribution or meets the requirements for a nutrition claim. For example, the Netherlands Nutrition Centre states that one 9 g dried apricot contains 0.4 g of protein. This is a general figure, not the nutritional value of every pack.
Check the nutritional value of the portion you actually eat and assess the whole combination. Treat a nutrition claim on the pack separately from standard nutritional information.
A fruity name doesn’t tell you everything about what’s inside. Nuts may not be suitable for some guests, and dried fruit can contain sulphites.
Read the ingredients and allergen information for every component, and check for cross-contamination warnings too. Don’t describe a snack as allergen-free based only on the ingredients you can see.
Dried fruit can contain sugars even when no sugar has been added. The Netherlands Nutrition Centre also distinguishes between ordinary dried dates and sweetened varieties.
Read both the ingredients list and the nutrition table, and don’t base your choice solely on wording on the front of the pack.
Albert Heijn lists AH Soaked Dried Apricots.
Jumbo lists Sun-Dried Sultana Raisins in a 250 g pack.
Lidl’s dried fruit and nut category includes a range of mixes.
ALDI lists a cashew and cranberry variety and a cranberry and raisin mix.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk’s search page shows dates, apricots, prunes and figs, among other products.
These products are suitable for Christmas snacks featuring dried fruit, including fruit and nut mixes and individually portioned fruit. The protein values shown can help you compare product information, but do not, by themselves, prove that a product meets the requirements for a claim such as ‘high in protein’.
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A good fit for a party spread when you want to share several ready-made snacks. The product description lists five different snacks, including dried fruit and nuts, with a total weight of 1,073 kg. It says that one of the prune products contains aspartame, a source of phenylalanine; check the product information if this is relevant to your guests.
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A ready-made fruit and nut combination for anyone who wants to serve a mix of ingredients. The product description lists 50% cashew nuts, 50% sweetened dried cranberries and 10,9 g of protein per 100 g. The product contains cashew nuts and may contain traces of peanuts and other nuts; this protein figure alone does not confirm a protein claim.
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The individual portions are handy if you want to serve the strawberries separately. The product description lists 95% strawberries, 5% white sugar and 2,0 g of protein per 100 g. The ingredients and nutritional values stated apply to this product variety.
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A ready-made combination for anyone who wants to serve dates with walnuts. The product description lists grey dates and walnut kernels as ingredients and states that it contains 3,4 g of protein per 100 g. The product contains walnuts, so take the allergen information into account.
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A fruity option to serve as it is or use in baking. The product description states that it contains 1,1 g of protein per 100 g and comes in a resealable pack. The product contains sulphites; check the pack if this is relevant to your guests.
Don’t assume that it is. According to the Netherlands Nutrition Centre, one 9 g dried apricot contains 0.4 g of protein; this general nutritional value does not apply to every pack or portion. Check the nutritional value of the product you buy and of the whole combination.
Compare values on the same basis, for example per 100 g, and also consider the amount you’ll actually serve. A statement that a product contains protein is not, by itself, proof that it meets the requirements for a claim such as ‘high in protein’. The Netherlands Food and Consumer Product Safety Authority states that nutrition information must not be misleading and that nutrition claims are subject to applicable European conditions.
No. The Netherlands Nutrition Centre’s recipe for apricot and date balls warns that the ingredients used are not guaranteed to be free from allergens. Check every pack, and don’t present a dish without a visible nut coating as guaranteed nut-free.
No. Dried fruit can contain sugars that have not been added. So, check both the ingredients list and the nutrition table on the specific pack.
Follow the storage instructions on the pack. The Netherlands Nutrition Centre’s general advice for opened dry tutti-frutti is 6–9 months in a kitchen cupboard; this advice does not automatically apply to soaked fruit or homemade snacks.
