Cyclists who take small portions with them
You want to know in advance how much to put in your bag. Weighing it makes the amount clear; the Netherlands Nutrition Centre’s general table uses a 20 g portion of raisins.
Who is this useful for?
Regular snack preppers
You want to prepare several portions at home from a larger bag, or reseal a pack after use. Check the pack size and whether the specific bag is resealable.
Cyclists on longer, more intense rides
You’re looking for a snack to take on the ride, but don’t want to confuse it with a complete plan for prolonged exertion. The Netherlands Nutrition Centre discusses additional sports nutrition for long, intense training sessions.
What should you look for?
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Portion size and carbohydrates | Weigh the amount and use the nutrition information on the pack you choose. | If I want to know how much I’m taking for each snack, I weigh the portion. Around 31% of consumers prioritise portion weight and carbohydrates per snack. |
| Taking it with you and resealing | Check whether the specific bag is resealable; resealable does not mean pre-portioned. | If you want to reseal the pack on the go and avoid transferring too much, ease of use is key. Around 31% of consumers prioritise portability and resealing. |
| Ingredients and allergens | Read the ingredients and allergen information for the exact variety, especially for mixes. | If I want to avoid sweetened fruit or an allergen that’s relevant to me, I check the label. Around 23% of consumers make ingredients and allergens their top priority when choosing. |
| Stock and storage | Compare pack weights and follow the storage advice for the specific product. | If you buy a larger bag to portion out later, you’ll want to know whether the quantity suits how you use it. Around 15% of consumers prioritise stock levels and portion costs. |
A handful isn’t a standard measure for everyone. According to the Netherlands Nutrition Centre, a 20 g portion of raisins contains 14,3 g of carbohydrates. Use the nutrition information for your product when working out the amount.
Common mistakes
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Mistaking a small portion of fruit for complete fuel on a long ride
The 14,3 g of carbohydrates in 20 g of raisins, according to the Netherlands Nutrition Centre’s general table, describes that portion. It doesn’t tell you whether your fuelling is fully tailored to prolonged exertion.
Distinguish between an everyday snack and a separate plan for long, intense cycling.
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Mistaking resealable packaging for pre-portioned snacks
A resealable pack doesn’t determine how much you eat. An ALDI listing describes a 200 g resealable pack; the amount in the bag is not the same as a snack portion.
Decide in advance how much to take, and weigh it if needed.
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Assuming all bags of dried fruit have the same ingredients
A bag containing only fruit may have different ingredients from sweetened fruit or a fruit and nut mix. Nuts and sulphites may be relevant to the allergen information.
Read the ingredients and allergen information for the exact variety, especially if a product listing includes several varieties.
Supermarkets with relevant listings
Albert Heijn
Albert Heijn’s category page lists dried fruit, including a fruit and nut mix and unsweetened dried pineapple.
- The listings show a range of ingredients.
- A fruit and nut mix is not the same as dried fruit alone, so check the variety.
Jumbo
Jumbo lists various dried fruits, including raisins and pitted dates or apricots.
- The listings distinguish between fruit types and pack sizes.
- The pitted description applies only to products that explicitly say so.
Lidl
Lidl has a product listing for dried tropical fruit.
- The listing is relevant if you’re looking for dried fruit.
- The product name alone doesn’t tell you whether it’s a pre-portioned cycling snack.
ALDI
ALDI lists Trader Joe's raisins in a 500 g pack, as well as a separate 200 g resealable product listing covering several varieties.
- The product listings give pack weights; the 200 g listing specifies resealable packaging.
- The resealable listing covers several varieties, so check which ingredients you’re buying.
PLUS
PLUS lists Sultana raisins in a 375 g stand-up pouch.
- The pack size may suit you if you want to weigh out portions at home from a larger bag.
- The bag is not the same as a pre-measured portion to take with you.
Dirk
Dirk has a product listing for raisins.
- The listing makes raisins a relevant option for this shopping trip.
- Compare the exact pack and product information before choosing.
Joybuy products for small cycling snacks
These dried fruit products can be taken along as snacks. Check the ingredients on each pack and decide for yourself what portion to have.
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Haoxiangni Grade 2 Fresh-Locked Pitted Red Dates, Original Flavour, 280 g
A good option if you want to take pitted red dates with you; decide for yourself how much to have as a snack.
The product description lists 100% red dates (jujube), pitted, in a 280 g pack.
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Haoxiangni Pitted Jujubes, 500 g
A larger pack may suit you if you want to prepare several portions; you’ll need to weigh each portion yourself.
The product description lists 100% red dates, pitted, with a pack weight of 500 g.
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Sundrop Mini Raisin Handouts, 252 g
A good option if you want to take raisins as a snack; check the product information if you want to take the ingredients into account.
The product information lists 99,5% raisins and sunflower oil; the pack contains 252 g.
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De Kleine Keuken Organic raisins 12M+, 140 g
The individual boxes contain a set amount; the description is for baby food for children aged 12 months and over.
The product description lists ten 14 g boxes and raisins with no added sugar or sulphites. Suitable only for children over 12 months; supervise them while they eat.
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Three Squirrels Red Apricot Dried, 250 g
A good option if you want to mix things up with dried apricots; the product description mentions a resealable bag.
The ingredients list sugar, maltose syrup and sulphites (sodium metabisulphite). Check the ingredients if you’re looking for unsweetened fruit or want to avoid sulphites.
Frequently asked questions
Is a handful of raisins a standard portion?
No. A handful is not the same amount for everyone. The Netherlands Nutrition Centre’s general table uses 20 g of raisins as a portion; this contains 14,3 g of carbohydrates. Weigh your snack if you want to calculate the amount.
Do I need extra sports nutrition for every short bike ride?
According to the Netherlands Nutrition Centre, sports bars and gels aren’t needed if you exercise for less than an hour. Additional sports nutrition may be appropriate for long, intense training sessions; an everyday snack is not automatically a complete fuelling plan for your ride.
Is 20 g of dried fruit a carbohydrate target per hour of cycling?
No. The Netherlands Nutrition Centre gives 20 g a day as the general recommended maximum for dried fruit. This is not an hourly target for planning nutrition during prolonged exertion.
How long can I keep an opened pack of dried fruit?
Follow the storage advice on your product’s packaging. For opened dried mixed fruit, the Netherlands Nutrition Centre specifically recommends 6–9 months in a kitchen cupboard; this does not automatically apply to soaked fruit or portions you’ve repackaged yourself.
What allergen information should I check on packaged fruit?
Check the allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority says allergen information for prepacked products must appear on the label, and includes sulphites and nuts on its statutory list of allergens. If an allergen is relevant to you, don’t rely on the product name alone.