Think of dried fruit primarily as a fruit snack, and assess its protein contribution separately: according to the Netherlands Nutrition Centre, a general reference for dried apricots gives 0.4 g of protein per 9 g piece. If you’d also like to serve a source of protein on game night, pair the fruit with a suitable separate source or check the label of the exact fruit and nut mix. Remember to check the portion size and allergens, too.
You want to enjoy fruit during game night while keeping an eye on your protein intake. Assess the fruit and any additional source of protein separately. The Netherlands Nutrition Centre provides a general nutritional reference for dried apricots, not the nutritional value on the label of a specific pack.
You’re looking for fruit that’s easy to share and a pack size that suits your group. ALDI and PLUS, for example, list 250 g and 375 g packs; the pack size doesn’t automatically tell you how much each player should have.
You check the ingredients and allergens in plain fruit or a fruit and nut mix. The Netherlands Food and Consumer Product Safety Authority says that allergen information must appear on the label of pre-packed products. Check the packaging of the version you buy.
Choose this if: you mainly want a sweet fruit snack and get your protein elsewhere in your diet.
Bear in mind: the Netherlands Nutrition Centre’s general reference for dried apricots gives 0.4 g of protein and 5 g of sugars per 9 g piece. These aren’t values for every product sold in shops.
Choose this if: you want to combine fruit and a plant-based source of protein in one snack.
Bear in mind: the presence of nuts in a mix doesn’t prove that the snack as a whole is high in protein. Check the nutritional information and allergens for the exact mix.
Choose this if: you want to assess the protein contribution separately from the fruit.
Bear in mind: the overall nutritional value depends on both products and their portion sizes. Check the allergens in the additional source, too.
| What to consider | What to look for | Who should pay particular attention? |
|---|---|---|
| Protein contribution | Compare protein per 100 g and per portion you’ll actually eat. Assess a mix as a whole. | If protein matters to me, I want to know what my portion actually contributes. Around 31% of consumers focus mainly on the protein contribution alongside the fruit. |
| Easy to share | Compare the net weight and check features such as ‘pitted’; you could also portion it out in advance. | I want to be able to hand out snacks easily while we’re playing, without treating the whole bag as one portion. Around 25% of consumers prioritise sharing and serving. |
| Ingredients and portion size | Read the ingredients and nutritional information. ‘No added sugars’ doesn’t mean the product is low in total sugars. | I want to know what’s in my snack and how much I’m eating. Around 19% of consumers focus mainly on ingredients and portion size. |
| Allergens | Check the current label for allergens, including those from added nuts or other ingredients. | I want to check in advance whether the snack is suitable for me or my guests, taking relevant ingredients into account. Around 13% of consumers prioritise checking for allergens. |
| Quantity and storage | Choose a net weight that suits your group and follow the storage instructions on the pack. | I want to choose an amount that’s right for the evening and store any leftovers according to the label. Around 12% of consumers focus mainly on quantity and using up leftovers. |
A general reference from the Netherlands Nutrition Centre gives 0.4 g of protein per 9 g dried apricot. That means the contribution from a small portion is still limited.
Start with the portion you want to serve. If you’re also looking for a source of protein, assess it separately and base any claim about a product on the nutritional information for the exact pack.
A mix may contain allergens that aren’t present in plain fruit. The Netherlands Food and Consumer Product Safety Authority lists nuts, peanuts, milk, soya and sulphites among the allergens that must be declared.
Check the current label and, if necessary, keep ingredients separate for guests with relevant allergies.
Guests who need to avoid certain ingredients may need a separate snack.
The packs included in this comparison range from 250 g at ALDI and Jumbo to 375 g at PLUS. The pack size doesn’t tell you how much each person will eat.
Set out a suitable amount in advance and follow the storage instructions on the pack for any leftovers.
Offers soaked dried apricots and a range of products that includes fruit and nut combinations.
Offers pitted dried apricots in a standard version and a separate organic version, both listed as 250 g.
Offers dried fruit and nuts under the Alesto brand.
Sells Trader Joe’s dried apricots in a 250 g pack.
Offers PLUS Dried Apricots in a stand-up pouch containing 375 g.
Lists pitted apricots as part of its dried fruit and nuts range.
This selection includes dried fruit and combinations with nuts for a snack to share. A product with a stated protein value isn’t automatically ‘high in protein’; check the nutritional information and ingredients for the exact version.
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Ideal if you want to put out several fruit and nut snacks to share.
The bundle contains five snack products, including dried fruit and various nut products. According to the product description, the prunes contain aspartame (E951), a source of phenylalanine; the bundle contains various nuts.
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Ideal if you want to combine dried fruit and walnuts in one snack.
The nutritional information gives 3.4 g of protein per 100 g. This is the value per 100 g, not per portion; the product contains walnuts.
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Ideal if you’re looking for a ready-made mix of cashews and dried fruit.
According to the product description, the mix is made up of 50% cashews and 50% sweetened dried cranberries. The stated nutritional value is 10.9 g of protein per 100 g. The product contains cashews and may contain traces of peanuts and other nuts.
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Ideal if you mainly want to serve dried fruit in individually wrapped pieces.
The product description states that it contains 75% mango and 2 g of protein per 100 g. The product contains sulphites (E223) and added sugar.
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Ideal if you want to serve dried strawberries as a fruit snack.
The nutritional information gives 1.2 g of protein per 100 g. Sugar is listed as an ingredient.
First compare the protein value per 100 g, then work out how much your portion contributes. Use the nutritional information and weight of the exact pack, rather than a general nutritional reference for fruit.
No. According to the Netherlands Nutrition Centre, ‘no added sugars’ refers to added sugars, while ‘low sugar’ is a separate nutrition claim. Check the total sugars in the nutritional information, too.
For standard dried apricots once opened, the Netherlands Nutrition Centre recommends storing them in a kitchen cupboard for 6–9 months. Don’t automatically apply this advice to soaked apricots or fruit mixed with other ingredients; follow the label for the specific product.
Check the label on the exact pack. According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of pre-packed products. The relevant allergens depend on the ingredients.
