Think of dried fruit as the fruit element of your festival snack, rather than automatically treating it as your main source of protein: according to the Voedingscentrum, one 9 g dried apricot contains 0.4 g of protein. If protein is your priority, compare the nutritional values for the whole snack with the portion you’ll actually eat. If you’re choosing a mix, check the allergens and storage instructions too.
You want to know how much protein you’re actually eating, without mistaking a fruity snack for a complete source of protein. The Voedingscentrum notes that protein requirements may be higher for strength training and endurance sports; your overall diet still matters.
You’re looking for a snack that suits your plans and the storage options available. Follow the instructions for the whole combination: the Voedingscentrum distinguishes between dried fruit and highly perishable foods.
You want to know exactly what’s in the fruit, nuts and added ingredients. Check the ingredients and allergen information on the pack of the variant you choose; the Netherlands Food and Consumer Product Safety Authority states that allergen information for pre-packed products must appear on the label.
If you’re considering dried fruit or a fruit and nut mix for a festival, start with what matters most to you: protein, storage, portion size or ingredients.
| What to consider | What should you check? | Who is this for? |
|---|---|---|
| Protein per portion | Compare protein per 100 g and calculate how much that provides for the portion you plan to eat. | If I want to know how much protein my snack actually provides, I look at my portion, not just the product name. Protein as the top buying priority matters to around 36% of consumers. |
| Taking it with you and storage | Read the storage instructions for the whole combination and choose an amount that suits when you plan to eat it. | If I have limited fridge space, I want to know whether the snack fits my festival plans. Taking it with you and storing it is the top buying priority for around 29% of consumers. |
| Portion size and sugars | Check the sugars per planned portion and read the ingredients list. | If I want to choose how much dried fruit to eat, I pay attention to the portion size and the sugars it contains. Portion size comes first for around 21% of consumers. |
| Ingredients and allergens | Check the ingredients and allergen information for that specific variant. | If certain ingredients don’t suit me, I want to be able to check the whole pack. Ingredients and allergens are the top buying priority for around 14% of consumers. |
The general nutritional values for a dried apricot don’t apply to every product. The Voedingscentrum lists 0.4 g of protein and 5 g of sugars for one 9 g apricot. Use the values on the exact pack you’re buying. Compare nutritional values on the same basis: the European Commission describes declarations per 100 g or 100 ml, with additional information per portion.
A portion of fruit may provide little protein. The Voedingscentrum’s general example contains 0.4 g of protein per 9 g dried apricot.
Work out how much protein you get from the portion you’ll actually eat, and consider the whole snack or meal.
A mix may contain nuts, which the Voedingscentrum lists as a plant-based source of protein, but the ingredients and portion size determine how much the whole snack provides.
Compare the nutritional values and ingredients of the exact mix, and check for any allergens relevant to you.
Storage instructions for a highly perishable addition still apply when you combine it with dried fruit. The Voedingscentrum advises not leaving highly perishable food out of the fridge for more than two hours.
Follow the storage instructions for the combination, and only take a perishable addition with you if you can store it as directed.
A product may contain naturally occurring sugars. The claim refers to what has been added to the product, not to the absence of all sugars.
Read both the ingredients list and the nutritional information for the portion you plan to eat.
The range includes dried fruit and fruit and nut combinations, including a blueberry and cashew mix.
Jumbo lists sun-dried sultanas in a range of pack sizes.
Lidl features its Alesto range of nuts and dried fruit, with fruit as a possible topping and nuts as a snack.
ALDI lists a Trader Joe's fruit and nut mix or nut and raisin mix in a 200 g pack.
PLUS describes dried apricots in a 375 g stand-up pouch.
Dirk’s range overview lists dried fruit and nuts, including apricots and dried figs.
This selection ranges from dried fruit to fruit and nut mixes. Compare the protein content per 100 g with your own portion, and check the ingredients and storage instructions.
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Ideal if you want to combine cashews and dried cranberries in one snack.
The description lists 50% cashews, 50% dried cranberries and 10.9 g of protein per 100 g.
Contains cashews and may contain traces of peanuts and other nuts. Store in a cool, dry place.
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Ideal if you want to take nuts and dried fruit with you in individually portioned packs.
The pack contains 30 sachets of 25 g; the description lists 9.0 g of protein per 100 g and around 2.25 g per sachet.
Contains tree nuts, including walnuts, almonds, cashews and hazelnuts.
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Ideal if you’re looking for dried guava as the fruit element of a festival snack.
The description lists 1.27 g of protein per 100 g.
Contains added sugar and a preservative. Consider its nutritional value as fruit, not as a complete source of protein.
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Ideal if you want to take dried apricots with you as a fruity snack.
The description lists 1.1 g of protein and 62.0 g of sugars per 100 g.
Contains sulphites; check the allergen information on the pack.
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Ideal if you’re looking for dried strawberries as the fruit element of a snack.
The description lists 1.2 g of protein and 57.4 g of sugars per 100 g.
Sugar is listed as an ingredient; check the ingredients list and nutritional information on the pack.
First compare the values per 100 g, then calculate how much you’ll get from your own portion. Multiply the protein per 100 g by the portion weight, then divide by 100. The European Commission explains that nutritional values are expressed per 100 g or 100 ml and may also be provided per portion.
No. According to the Voedingscentrum, most people who do sport don’t need special protein shakes or bars if they eat a healthy, varied diet. Protein requirements may be higher for strength training and endurance sports, so look at your overall diet rather than just the name of a festival snack.
Not just because it contains dried fruit. The Voedingscentrum advises not leaving highly perishable food out of the fridge for more than two hours. Apply this advice to the perishable addition, and follow any storage instructions specific to the product too.
No. The claim refers to what has been added to the product; fruit can contain naturally occurring sugars. So check the ingredients list and nutritional information table as well, not just the claim on the front of the pack.
No. A mention of protein alone doesn’t tell you how much protein you’ll get per portion, or confirm that the claim meets the applicable requirements. The European Union sets requirements for nutrition claims. Compare the nutritional values of the exact variant and assess the claim using current product information and the relevant European definitions.
