Think of dried fruit as a small addition to your lunch, rather than an automatic source of protein. Arla Nederland lists 3.5 grams of protein per 100 grams of dried apricots and 3.3 grams per 100 grams of dried figs in a general nutrition table. If protein is your main priority, choose a separate source of protein too, and assess the fruit by its flavour, ingredients and portion size. For dried apricots, the Netherlands Nutrition Centre recommends storing them in a cool, dry, dark place in a well-sealed container; perishable lunch ingredients need to be stored appropriately too.
You’re looking for a quick lunch with protein and want to know how much dried fruit really contributes. General nutrition values are a guide to the type of fruit, not a measurement of a specific supermarket product. For example, Arla Nederland gives values per 100 grams; the label on the product you choose is what counts.
You want to portion out fruit in advance and store it separately. For dried apricots, the Netherlands Nutrition Centre recommends keeping them in a cool, dry, dark place in a well-sealed container. Lunches containing perishable ingredients also need to be kept suitably chilled.
You want dried fruit with your lunch, but you’re also keeping an eye on portion size and added sugar. The Netherlands Nutrition Centre recommends a maximum of 20 grams of dried fruit a day; this is dietary advice, not a legal consumption limit.
First decide whether your lunch needs to provide protein or be easy to take with you. Then choose a fruit portion and storage method to suit your lunch.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein content | Check the protein per 100 grams, then work out how much is in your own portion. Arla Nederland lists 3.5 grams per 100 grams for dried apricots and 3.3 grams per 100 grams for dried figs; these are general values, not measurements of specific supermarket products. | If your lunch needs to provide protein, you’ll want to know how much your fruit portion contributes and assess the rest of your protein source separately. Around 36% of consumers put protein content first. |
| Taking it with you and storage | Check the storage advice and, if necessary, keep the fruit separate from perishable lunch ingredients. The Netherlands Nutrition Centre recommends storing dried apricots in a cool, dry, dark place in a well-sealed container. | If you want to keep preparation to a minimum and take your lunch to work, suitable packaging is handy; perishable ingredients need to be kept appropriately chilled. Around 29% of consumers put convenience when transporting and storing food first. |
| Portion size and ingredients | Read the ingredients list and weigh out the amount you’re taking with you. The Netherlands Nutrition Centre recommends a maximum of 20 grams of dried fruit a day; a large bag is not a recommended portion size. | If you want to measure your fruit portion and check for added sugar, look beyond the name on the front of the pack. Around 21% of consumers put portion control first. |
| Allergens | Check the latest ingredients and allergen information for the fruit and the other parts of your lunch. The Netherlands Food and Consumer Product Safety Authority states that allergen information for pre-packed products is shown on the label. | If certain allergens are relevant to you, you need to be able to assess the whole lunch combination, not just the type of fruit. Around 14% of consumers put relevant allergens first. |
Arla Nederland’s general values for dried apricots and figs show just a few grams of protein per 100 grams. So the amount in a smaller portion is lower than the per-100-gram figure might suggest at first glance.
Work it out based on the amount you actually eat, and consider a separate source of protein as part of your lunch.
250 or 375-gram packs contain more than the maximum 20 grams of dried fruit a day recommended by the Netherlands Nutrition Centre. The pack size doesn’t tell you how much you need at a time.
Measure out a portion to take with you and save the rest for another time.
The storage advice for dried apricots doesn’t automatically apply to a packed lunch containing perishable ingredients. The Netherlands Nutrition Centre recommends not leaving food that spoils quickly out of the fridge for more than 2 hours.
If you like, store the fruit separately and follow the storage instructions for the perishable ingredients in the rest of your lunch.
Perishable lunch ingredients may need to be transported or stored chilled.
A lunch with other sources of protein may contain allergens that aren’t obvious from the name of the dried fruit. Product information can change.
Read the latest ingredients and allergen information for both the fruit and the rest of your lunch; Albert Heijn and PLUS recommend checking the packaging.
The Dutch product page lists AH Soaked Dried Apricots as a fruit addition among this selection.
The Dutch product page lists Jumbo Pitted Dried Apricots 250 g.
The Dutch product page lists dried mango under the Alesto range.
The Dutch ALDI page lists Trader Joe's sun-dried apricots, 250 g.
The product page lists PLUS Dried Apricots Per Stand-Up Pouch 375 g.
The Dutch dried fruit and nuts category page lists, among other things, pitted apricots, figs, prunes and dates.
These products are suitable as a separate fruit addition to your lunch. Check the nutrition information per 100 grams, and bear in mind the ingredients and the portion you’ll actually take with you.
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Works as a fruit addition alongside a separate source of protein; the product information describes it as a snack.
Ingredients: guava (95%), sugar and preservative. Protein: 1.27 g per 100 g.
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The product description says they’re ready to eat and come in a resealable bag, making them a handy fruit addition to lunch.
Protein: 1.1 g per 100 g. The ingredients information lists sugar, maltose syrup and sulphites.
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The product description says these apricots are ready to eat and suitable for lunchboxes, among other things. Pair them with a separate source of protein if that suits your lunch.
Protein: 0.9 g per 100 g. The ingredients information lists sugar, maltose syrup and sulphites.
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The product description suggests serving them as a snack or topping; the slices can also make a fruity addition to your lunch.
Ingredients: strawberries and sugar. Protein: 1.2 g per 100 g.
Based on Arla Nederland’s general value of 3.5 grams of protein per 100 grams, 20 grams of dried apricots contains 0.70 grams of protein. Check the label of the product you choose for its specific nutritional values.
No. According to the Netherlands Nutrition Centre, most people who do sport don’t need special protein shakes or bars if they eat a healthy, varied diet. That doesn’t mean dried fruit on its own provides enough protein.
Follow the storage instructions for any perishable ingredients in a packed lunch. The Netherlands Nutrition Centre recommends not leaving food that spoils quickly out of the fridge for more than 2 hours, and setting your fridge to 4 °C.
The Netherlands Nutrition Centre recommends storing dried apricots in a cool, dry, dark place in a well-sealed container. Also follow the product-specific storage instructions on the packaging.
No. The 20-gram amount mentioned is dietary advice from the Netherlands Nutrition Centre, not a legal limit on buying or eating dried fruit.
