If you’re looking for a low-fat snack after exercise, compare the nutrition information on the exact pack and decide on your portion in advance. Check the calories and sugars per portion too: low fat doesn’t automatically mean low in calories or a complete recovery meal.
You’re looking for something sweet and low in fat after exercise, and want to choose your own portion size. Compare fat and energy for the amount you’ll eat; product information from Albert Heijn, Jumbo and PLUS gives you figures to compare.
You want to know how a snack fits into your overall diet after intense exercise. The Voedingscentrum highlights the importance of getting enough protein after intense exercise, so don’t judge dried fruit on its low-fat image alone.
You want to prepare a portion in advance and are considering packaging and storage. If allergens matter to you, check the ingredients and warnings on the exact pack; for example, product information from Jumbo and PLUS lists sulphites in the apricots examined.
Start with the nutritional information for the exact product, work out the figures for your own portion, then consider how the snack fits with the rest of your diet.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat content | Compare the amount of fat per 100 g on the pack. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim; this is different from a claim about reduced fat. | If you’re mainly looking for a low-fat snack, you’ll want to compare the stated value per 100 g. Around 36% of consumers put this need first. |
| Recovery nutrition | Check the protein and carbohydrates per portion, and take into account what the rest of your meals provide. The Voedingscentrum highlights the importance of getting enough protein after intense exercise. | If you want to know how the snack fits into your post-exercise diet, look beyond the fat content alone. Around 29% of consumers prioritise this. |
| Portion size | Work out the figures per 100 g for the amount you’ll eat. The Voedingscentrum recommends a maximum of 20 g of dried fruit a day; this is dietary advice, not a legal limit or a personalised sports nutrition plan. | If your main priority is keeping the amount and energy content of your snack in check, weighing out a portion in advance can help. Around 21% of consumers make portion control their top priority. |
| Packaging and ingredients | Check the contents, storage instructions and allergens for the exact product. The AH and Jumbo packs examined contain 250 g; the PLUS product contains 375 g. | If you want to portion your snack in advance or take it with you, packaging and storage matter; if you have an allergy, check the ingredients too. Around 14% of consumers prioritise practicality. |
The AH Raisins examined list 344 kcal and 59 g of sugars per 100 g, alongside a low fat content. Your portion size still matters when choosing a snack.
Decide how much you want to eat first, then work out the nutritional values for that amount.
The PLUS Dried Apricots list 0 g of added sugars, but also 53.4 g of total sugars per 100 g.
Check both the ingredients list and the ‘of which sugars’ line in the nutrition information.
A small portion of dried fruit won’t necessarily provide enough protein for your overall diet. The Voedingscentrum highlights the importance of getting enough protein after intense exercise; your needs depend on your overall diet.
Consider the snack alongside your meals and any other sources of protein.
The Jumbo and PLUS apricots examined list sulphites. Jumbo also warns that traces of stones may occasionally be present.
Read the ingredients and warnings on the exact pack, especially if you need to avoid allergens.
The product range examined includes AH Raisins, 250 g.
The product examined is Dried Apricots, Pitted, 250 g.
Lidl sells dried mango strips, among other products, under its Alesto brand.
The product listing examined is Trader Joe’s Sun-Dried Apricots, 250 g.
The product examined is PLUS Dried Apricots in a 375 g stand-up pouch.
The product page examined is for raisins in a 750 g pack.
These Joybuy products are dried fruit options for enjoying as a snack straight from the pack. Compare the stated nutritional values for each specific product; the product details do not establish that a product can carry a ‘reduced fat’ claim.
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The product information describes the pitted jujubes as ready to eat.
Stated per 100 g: 0 g fat, 327 kcal and 50 g sugars. So, in this case, low fat doesn’t mean low in energy or sugars.
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The product information describes dried soursop as a snack and recommends sealing the pack well or refrigerating it after opening.
Stated per 100 g: 2.21 g fat, 348 kcal and 72.6 g sugars. The ingredients list includes white sugar and glucose.
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The product description says the raisins are ready to eat as a snack and are made from 100% dried grapes.
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The pitted jujubes are described as ready to eat; the ingredients list red jujubes.
Stated per 100 g: 0.5 g fat, 300 kcal and 60 g sugars. The product description recommends storing in a cool, dry place and sealing the pack well after opening.
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The dried apricots are described as ready to eat and come in a resealable pouch.
Stated per 100 g: 0 g fat, 311 kcal and 62 g sugars. The ingredients list sugar, maltose syrup and sulphites.
For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. This absolute limit doesn’t mean the product is low in calories, nor does it prove a separate claim about reduced fat.
No. A low fat content alone doesn’t tell you much about the calories or sugars. Compare the nutritional values per 100 g for the exact product and work them out for the portion you’ll eat.
No, a portion of dried fruit isn’t automatically a complete recovery meal. The Voedingscentrum highlights the importance of getting enough protein after intense exercise, so consider your overall diet and what the rest of your meals provide.
The Voedingscentrum’s general advice is to have no more than 20 g of dried fruit a day. This is dietary advice, not a legal limit or a personalised sports nutrition plan.
The Jumbo and PLUS products examined list sulphites. If you need to avoid sulphites, check the ingredients on the exact pack and don’t choose these products without taking that information into account.
