If you have coeliac disease, start by checking the gluten-free information and warnings on the specific pack. Only then compare the energy content for equal amounts that you actually eat. A smaller portion may contain less energy, but that doesn’t make the product itself low in calories: according to the European Commission, the legal EU claim ‘low energy’ for solid foods is limited to a maximum of 40 kcal per 100 g.
You have coeliac disease and want to check whether a specific pack is suitable for a gluten-free diet, including any warnings about cross-contamination. The Dutch Coeliac Society points out that cross-contamination can mean gluten gets into a product.
You want to keep eating dried fruit and compare the energy content for the amount you actually weigh out, rather than judging by how the product looks.
You want to be able to distinguish between ingredients, added and total sugars, preservatives and any other allergens.
If you have coeliac disease, checking that a product is suitable for a gluten-free diet always comes first. After that, shoppers differ in their main additional buying priority.
| What to consider | What should you check? | Who might prioritise this? |
|---|---|---|
| Suitability for a gluten-free diet | Check the specific variety, ingredients and warnings about gluten-containing cereals or cross-contamination. | If I have coeliac disease, I want to know whether this particular pack fits my gluten-free diet before comparing it with others. Around 34% of shoppers identify this certainty as their main additional priority. |
| Energy per portion | Compare kcal per 100 g and weigh out the same portion; calculate the energy for the amount you eat. | I want to weigh my portion and compare products using the same amount, rather than comparing different portion columns. Around 33% of shoppers pay most attention to the energy content of their portion. |
| Ingredients and sugars | Read the ingredients list and check both total and added sugars; check separately for other allergens. | If I want to check additives or another allergen, I need the full ingredients as well as the gluten-free information. Around 20% of shoppers make the product’s composition their main additional priority. |
| Pack size and storage | Choose a net weight that suits how often you use the fruit, and follow the storage advice on the pack. | I only use dried fruit occasionally and want a pack that suits my usage and the storage instructions. Around 13% of shoppers focus mainly on practicality and pack size. |
The percentages give an approximate breakdown of the main additional buying priorities in these scenarios; they are not measured market shares. For shoppers with coeliac disease, suitability for a gluten-free diet remains essential, whatever their main additional priority.
Compare nutritional values on the same basis. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; this is dietary advice, not a legal portion limit. The energy content will depend on the product and the portion you weigh out.
Even if fruit is naturally gluten-free, cross-contamination during processing or at home may be relevant if you have coeliac disease.
Check the ingredients and warnings on the specific pack before choosing the product.
According to PLUS, the PLUS prunes reviewed state 0 g of added sugar, but also contain 38,1 g of total sugars and 282 kcal per 100 g.
Check the total energy and total sugars separately, and use the ingredients list to identify added ingredients.
A portion column and a per-100 g value refer to different amounts, so comparing them can give you a misleading idea of the energy in your portion.
Convert the values to the same weight, then weigh the portion you want to eat.
According to Albert Heijn’s product information, the prune varieties reviewed are explicitly labelled gluten-free and include nutritional values.
According to Jumbo, the dried, pitted apricots reviewed have nutritional information per 100 g and per portion.
Lidl describes a range of dried fruit under Alesto, including apricots.
The Aldi product description reviewed lists Trader Joe’s pitted sun-dried plums in a 250 g pack.
The PLUS prunes reviewed are sold in a 375 g pack; the product page provides ingredients and nutritional information.
Dirk lists a 375 g pack of pitted prunes as a snack or baking ingredient.
These Joybuy products are dried fruit options to compare by product type and nutritional information. Before use, check the gluten-free information and warnings on the current pack; suitability for people with coeliac disease must be assessed for each product individually.
No image available
A variety of plum to compare if you’re looking for dried plums. Before choosing this product if you have coeliac disease, check the ingredients, nutritional values and gluten-free information on the pack.
No image available
A guava option to consider if you’re looking for dried guava. Before choosing this product if you have coeliac disease, check the ingredients, nutritional values and gluten-free information on the pack.
No image available
These raisins are an option to compare if you’re looking for dried grapes. Before choosing this product if you have coeliac disease, check the ingredients, nutritional values and gluten-free information on the pack.
Not on the basis of that portion alone. According to the European Commission, the ‘low energy’ claim for solid foods is limited to a maximum of 40 kcal (170 kJ) per 100 g, so the limit doesn’t apply to a small handful.
No. The ‘gluten-free’ label is covered by European regulations, while a separate certification mark provides additional product information. The two AH prune varieties reviewed are labelled gluten-free; this doesn’t mean that independent certification has been established here.
Keep the dried fruit away from bread crumbs and other products containing gluten. Use clean utensils and a clean surface when preparing a portion; cross-contamination can happen at home too.
The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day. Jumbo and PLUS advise storing the products reviewed in a cool, dry and dark place; also follow the best-before and after-opening instructions on the pack you buy.
Check the current pack before eating the product, and contact the relevant retailer’s customer service team if you have any questions. Information about ingredients, nutritional values and allergens can change.
