Choose dried fruit based on the calories in the amount you actually weigh out, its ingredients and the storage instructions for that specific variety. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; treat this as dietary advice, not a legal serving size or calorie limit. Enjoy it as a snack or add it to your lunch, and assess the rest of your meal separately.
You want something sweet with your desk lunch, so you compare the nutritional values of a weighed amount, rather than relying on the product name or packaging alone. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day.
You want a snack that’s easy to take with you or store. Check whether the opened pack needs to be refrigerated and whether the storage instructions suit the space you have available at work.
You want to avoid added sugar or need to watch out for ingredients such as sulphites, nuts or peanuts due to a personal sensitivity. These considerations vary by product, so check the ingredients and allergen information on the pack.
Start with the nutritional information for the exact variety and your own portion size. Then check the ingredients, allergens and storage instructions for after opening.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g and weigh your portion; calculate the calories in your portion using kcal per 100 g × portion weight ÷ 100. | If I want to limit the calories in my snack, I weigh the amount rather than relying on the serving size on the label. Around 39% of consumers prioritise calories per portion. |
| Added sugar | Read the ingredients list and compare total sugars with added sugars if both are listed. | If I want to avoid added sugar, I check both the ingredients and the nutritional information. Around 15% of consumers make this their top priority. |
| Taking it with you and storage | Check the instructions for storage before and after opening, and choose a pack size that suits how you plan to use it. | If I’m short on time and want to keep my snack at work, the pack needs to suit the refrigeration and storage space I have there. For around 23% of consumers, taking it with them and storing it is a top priority. |
| Its role in your lunch | Decide whether you want to enjoy dried fruit as a snack, a topping or part of a more substantial lunch. | If I’m mainly looking for a small addition to my lunch, I also consider the other parts of my meal. Around 15% of consumers prioritise this role as a lunch addition. |
| Ingredients and allergens | Check the ingredients and allergen warnings on the pack you’re actually buying. | If I have a personal allergy or another necessary dietary restriction, I check the information for each product. Around 8% of consumers make this their first selection criterion. |
PLUS Dried Apricots lists 0 g of added sugar, but also 53.4 g of total sugars and 254 kcal per 100 g. These figures describe different things.
Check the ingredients, total sugars and energy separately, and calculate the figures based on the amount you weigh out.
The serving size on the label for AH Soaked Dried Apricots is 50 g. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; this is dietary advice, not a legally required serving size.
Weigh your own portion and distinguish between the information on the label and dietary advice.
AH Soaked Dried Apricots must be refrigerated after opening at a maximum of 7 °C and have a limited shelf life.
Check the storage instructions before leaving an opened pack at work.
AH Cranberries contain cane sugar and 39 g of added sugars per 100 g; the label lists 333 kcal per 100 g. A fat claim on its own tells you nothing about these figures.
Check the energy value and portion size when considering the calories in your snack.
The varieties reviewed include soaked apricots, organic dried plums and sweetened cranberries.
Dried apricots and blue raisins are options to compare as a snack or lunch addition.
Alesto is the relevant dried fruit range; Lidl lists mango strips, for example, as an option for when you’re out and about or at work.
The Dutch product information identifies Trader Joe’s Sun-Dried Apricots in a 250 g pack.
PLUS Dried Apricots in a 375 g stand-up pouch may be worth considering if you want to portion out a larger pack yourself.
The product page lists Pitted Apricots in a 200 g pack.
This selection includes dried raisins, prunes, guava, dragon fruit and apricots for snacks or lunch additions. Compare the portion size, ingredients and storage instructions for each variety.
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The product information describes these golden raisins as a snack and as an addition to dishes such as salads or breakfast cereals.
The ingredients are listed as 100% dried grapes.
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The product information describes these dried prunes as ready-to-eat snacks and as a topping.
Listed nutritional value: 283 kcal per 100 g. According to the product information, the pack should be consumed immediately after opening.
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The product description presents dried guava as a snack or an ingredient.
The ingredients list guava and sugar. After opening, store the pack tightly sealed in a cool, dry place.
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The product description presents dried dragon fruit as a snack.
Listed nutritional value: 375 kcal per 100 g. The product information says to store it in a cool, dry place away from direct sunlight, heat and moisture.
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The product information describes these ready-to-eat apricots as a snack.
The ingredients list apricot, sugar and maltose syrup. The nutritional value is 311 kcal per 100 g; after opening, consume immediately and store in a cool, dry place away from direct sunlight.
No. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day. This is dietary advice, not a legal serving size or a personal calorie requirement. The serving size on a label may be different.
For solid foods, the EU’s ‘low energy’ nutrition claim applies to products with no more than 40 kcal (170 kJ) per 100 g, according to the European Commission. The varieties mentioned with available nutritional information are above this limit: their labels list between 182 and 333 kcal per 100 g. A small portion does not change the assessment per 100 g.
Multiply the kcal per 100 g shown on the label by the weight of your portion in grams, then divide the result by 100. This lets you compare portions using the nutritional information for the exact variety, without relying on a single fixed number of pieces for different types of fruit.
Follow the instructions on the specific pack. AH Soaked Dried Apricots must be refrigerated after opening at a maximum of 7 °C; Jumbo Pitted Dried Apricots should be stored in a cool, dry and dark place. A warm spot or direct sunlight is not suitable under Jumbo’s instructions.
No. PLUS Dried Apricots lists 0 g of added sugar, but also 53.4 g of total sugars and 254 kcal per 100 g. So check both the ingredients list and the nutritional information.
