Weigh the portion you plan to take with you and work out its energy content using the nutrition information per 100 g; a small portion doesn’t make the product itself low in calories. The European Commission sets a maximum of 40 kcal per 100 g for a ‘low-calorie’ claim on solid foods. All the products in the selection below have a higher stated value, so compare them by portion and ingredients without calling them low in calories.
You want to take something sweet on a walk and know how much energy your weighed portion contains. Product information from Albert Heijn, Jumbo and PLUS shows why you should compare the nutrition information per 100 g with the weight of your portion.
You want to know whether the packaging suits how you’ll store your snack on the go and after opening. Check the ingredients and allergen information too; Albert Heijn, for example, says its soaked apricots should be kept chilled after opening.
During prolonged, strenuous activity, getting enough energy may matter more than choosing the smallest possible snack portion. The Netherlands Nutrition Centre provides general sports nutrition advice, but this isn’t automatically a personalised eating plan for every walk.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g and weigh the amount you plan to take with you. | If I want to weigh out my snack mindfully, I need to be able to calculate the energy in exactly that portion. Around 38% of consumers give portion energy the highest priority. |
| Ingredients and allergens | Read the packaging for total sugars, added sugars, ingredients and allergen information. | If I want to know what has been added and which allergens are listed, I check the label on my chosen product. Around 23% of consumers put ingredients and allergens first. |
| Storage after opening | Check the storage instructions and pack size. | If I can’t store an opened pack as directed while out or at home, it’s less suited to my plans. Around 23% of consumers mainly consider storage and portability. |
| Activity and portion size | Consider the duration and intensity of your hike, as well as how much you plan to take with you. | On a long, strenuous walk, I don’t want to confuse my energy needs with the choice of a small snack. Around 16% of consumers prioritise energy during exercise. |
A ‘low-calorie’ claim for a solid food is assessed per 100 g, not on the basis of a small portion you choose yourself. The European Commission sets a maximum of 40 kcal (170 kJ) per 100 g.
Calculate the energy in your portion separately, and don’t use the claim for products above this limit.
The Albert Heijn and PLUS products checked state 0 g of added sugars, but they still contain energy. So a statement about added sugars doesn’t replace checking the nutrition information.
Check total sugars and energy separately, then calculate the portion you plan to take with you.
The Netherlands Nutrition Centre gives 40 kcal per 20 g portion for dried prunes in general. The PLUS product page states 282 kcal per 100 g for its specific product; these figures relate to different product descriptions.
Use the label on the exact pack for your calculation and compare values on the same weight basis.
Albert Heijn says its soaked dried apricots should be kept chilled after opening at a maximum of 7°C. This instruction may affect whether this product suits your walking plans.
Read the storage instructions before choosing and taking the pack with you.
Albert Heijn’s soaked dried apricots come with product information about nutrition and storage.
Jumbo’s pitted dried apricots have a stated serving size of 20 g.
Lidl presents Alesto as a range of nuts and dried fruit, including apricots.
ALDI lists Trader Joe’s sun-dried apricots in a 250 g pack.
PLUS lists dried prunes in a 375 g pack with product-specific nutrition information.
Dirk lists 1 de Beste Apricots in a 375 g pack.
This Joybuy selection includes dried prunes, guava and apricots. Compare the stated energy per 100 g and the ingredients for the exact product, then calculate the amount for the portion you plan to take with you.
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The stated 68 kcal per 100 g can help you calculate the energy in a portion you weigh out yourself.
Pack size: 90 g. The ingredients include white sugar and salt; the nutrition information states 3.0 g of salt per 100 g.
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The nutrition information states 308 kcal per 100 g; weigh your portion to calculate its energy content.
Pack size: 180 g. The ingredients include sugar and a preservative.
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The nutrition information states 214 kcal per 100 g and the pack size is 65 g, so you can calculate the energy in that amount.
The ingredients include fructose syrup. The stated ‘best before’ date is 23 September 2026 and has passed; check the current date and product information before buying.
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The nutrition information states 285 kcal per 100 g; use the label to calculate the energy in your weighed portion.
Pack size: 280 g. The information states that the plums make up at least 60% of the product, and that sugar and fructose are included as ingredients.
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The nutrition information states 311 kcal per 100 g; weigh the amount you plan to take with you to calculate the energy in that portion.
Pack size: 250 g. The ingredients include sugar, maltose syrup and sulphites.
Multiply the kcal per 100 g by the number of grams in your weighed portion, then divide by 100. For 20 g of Albert Heijn’s soaked apricots, the calculation using 182 kcal per 100 g gives 36.4 kcal; this is an example calculation, not a recommended portion size.
No, a small portion doesn’t change the nutrition value per 100 g. For a ‘low-calorie’ claim on solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g; you can state separately how much energy your weighed portion contains.
Follow the instructions for the exact product. Albert Heijn says its soaked dried apricots should be kept chilled after opening at a maximum of 7°C; no safe period for carrying them unrefrigerated on a walk is stated.
Read the allergen information on the pack you buy. The Netherlands Food and Consumer Product Safety Authority says that allergen information must appear on the label of prepacked products; the Jumbo apricots checked state that they contain sulphites and may contain nuts, peanuts and sesame.
Not automatically. The Netherlands Nutrition Centre says sports bars and gels aren’t needed when you exercise for less than an hour, and discusses their potential benefits during prolonged, strenuous training. That doesn’t mean every walk lasting over an hour requires specialist sports nutrition; consider the intensity and your usual mealtimes.
