Choose dried fruit as a fruity snack for the hunt, rather than as a protein portion in its own right: the Netherlands Nutrition Centre lists 0.4 g of protein for one 9 g dried apricot. If you’re also planning a snack to support recovery after intense exercise, assess the whole snack and any separate protein source. When handing out the fruit, also consider portions, food contact and ingredients.
You’re looking for something to enjoy at Easter, but want to know how much protein the fruit actually provides. The Netherlands Nutrition Centre lists 0.4 g of protein for one 9 g dried apricot, so consider the whole snack rather than just the type of fruit.
You’re looking for fruit that you can hand out in suitable portions. If young children are taking part, don’t give them too many raisins or currants at once, and stay with them while they eat, as advised by the Netherlands Nutrition Centre. Also check that any container you use for the fruit is suitable for food contact.
Start by checking the ingredients in the fruit and any extras. Sulphites may be used as a preservative in dried fruit; also check the allergens in any other ingredients you add. The Food Allergy Foundation highlights sulphites as something to watch out for.
Choose this if: you mainly want to hand out something fruity during the hunt.
Bear in mind: a typical portion provides little protein, so the fruit won’t automatically make a suitable recovery snack.
Choose this if: you also want to put together something to eat after intense exercise.
Bear in mind: assess the protein provided by the whole combination and check the allergens in any extras.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein content | Compare the nutritional information per 100 g, then calculate the amount for your portion. The Netherlands Nutrition Centre lists 0.4 g of protein for one 9 g dried apricot; this is an example for the category, not the label value for every brand. | If I’m choosing fruit with recovery in mind, I want to know how much protein my whole snack provides. Around 36% of consumers prioritise protein content. |
| Handing out portions | Adjust the quantity to the number of people taking part and follow the portion and usage information. The Netherlands Nutrition Centre advises eating no more than a handful of dried fruit. Don’t give young children too many raisins or currants at once, and stay with them while they eat. | For a hunt, I want to be able to hand out portions and consider the needs of any young children taking part. Around 29% of consumers prioritise portion sizes and handing out food. |
| Ingredients and suitability | Read the ingredients in the fruit and in every extra you add. If you’re sensitive to sulphites, look out for sulphites, including E220–E228. | If I’m choosing for people with food sensitivities, I need to be able to assess the fruit and any extras separately. Around 21% of consumers prioritise suitability. |
| Quantity and storage | Choose a pack that suits the number of portions and follow the storage advice on the packaging for any leftovers. The Netherlands Nutrition Centre recommends storing dried tutti frutti in a cool, dry, dark place in a tightly sealed container; don’t assume this advice applies to other varieties. | When I’m shopping for the hunt, I want to choose an amount I can hand out and use later. Around 14% of consumers prioritise quantity and making use of leftovers. |
The Netherlands Nutrition Centre lists 0.4 g of protein for one 9 g dried apricot. This example doesn’t tell you how much protein another variety or your whole snack provides.
Base your calculation on the amount you actually eat and assess the nutritional value of the whole combination. Keep nutrition claims separate from recovery advice.
The Netherlands Nutrition Centre advises eating no more than a handful of dried fruit because of its sugar content. The words ‘no added sugar’ don’t tell you how much sugar the product contains.
Read the ingredients and nutritional information, and decide on the portion size before dividing up the pack.
A decorative container isn’t suitable for direct food contact just because of its shape.
Check the information about its intended use. If it isn’t designed for this, keep the fruit in suitable food packaging.
You may need separate food packaging to hand out the fruit.
An extra may contain different allergens from the dried fruit. Milk, nuts, peanuts and soya are examples of protein sources that may be a concern for people with sensitivities; sulphites are a separate consideration with dried fruit.
Check the ingredients in every item and keep the original packaging information available for anyone taking part.
AH Gewelde gedroogde abrikozen is a specific product variety. Its identity is listed on Albert Heijn’s official product page.
Jumbo Gedroogde Abrikozen Zonder Pit 250 g is a specific variety for anyone looking for apricots.
Lidl’s Dutch website lists dried tropical fruit as a product category.
ALDI’s Dutch product page lists 500 g of raisins from Trader Joe’s.
PLUS Gedroogde abrikozen Per Stazak 375 g is a specific variety. The product page notes that product information may change.
Dirk lists 1 de Beste Abrikozen 375 g; the product page identifies 1 de Beste as Dirk’s own brand.
Don’t count on it providing much protein without checking the nutritional information for the variety and portion you choose. The Netherlands Nutrition Centre lists 0.4 g of protein for one 9 g dried apricot; this is an example for the category, not a product specification for every pack.
Multiply the amount of protein per 100 g by the weight of your portion in grams, then divide by 100. The European Commission explains that nutritional information is given per 100 g or 100 ml, so compare products on the same basis first.
After intense exercise, the Association of Sports Nutritionists Netherlands recommends consuming 0.2–0.4 g of protein per kilogram of body weight within two hours. This advice isn’t intended as a protein target for an ordinary Easter egg hunt or as a guarantee that a specific product will help with recovery.
Only use materials designed for direct food contact. The Netherlands Nutrition Centre explains that the glass-and-fork symbol can indicate whether something is intended for this use; a decorative shape alone doesn’t prove that the packaging is suitable.
The Netherlands Nutrition Centre warns that children can choke on raisins or currants. Don’t give them too many at once, and stay with the child while they eat.
