For a small holiday snack, you can weigh out a portion of dried fruit, but a small portion doesn’t automatically make the product low in calories. Compare the energy per 100 g with the amount you’re packing, check the ingredients and follow the storage instructions. For children aged 4 to 12, the Netherlands Nutrition Centre recommends no more than one handful of unsweetened dried fruit a day.
You’re looking for a manageable holiday snack portion for primary-school-age children. For children aged 4 to 12, the Netherlands Nutrition Centre lists unsweetened dried fruit as an option, with a maximum of one handful a day.
You portion out snacks in advance for a day out and want to know whether the pack suits your storage options. For soaked dried apricots, the instructions after opening may determine whether they’re practical to take with you.
You compare the ingredients, nutritional information and portion size of the exact product, rather than relying on words such as ‘natural’, ‘organic’ or ‘low-calorie’. If you have a known sensitivity, you also check the allergen information.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Energy per portion | Compare the energy per 100 g and calculate it for the weight of your portion. General nutritional tables from the Netherlands Nutrition Centre aren’t the label for a specific supermarket product. | If I’m packing a small snack, I want to know how much energy the portion actually contains, not just how small the pack is. Around 36% of consumers rank energy per portion as their top purchasing priority. |
| Ingredients and allergens | Read the ingredients list and, if you have a known sensitivity, check the allergen information. The NVWA states that this information appears on the label of prepacked products. | When choosing a product for my household, I want to know what’s in it rather than rely on words such as ‘natural’. Around 29% of consumers rank ingredients as their top purchasing priority. |
| Taking it with you and storage | Check the storage instructions before and after opening. AH Soaked Dried Apricots must be refrigerated at a maximum of 7°C after opening; the product page says they have a limited shelf life. | If I’m taking snacks with me for a day out during the holidays, I want to know whether I can store the opened pack as directed on the label. Around 21% of consumers rank portability and storage as their top purchasing priority. |
| Pack size | Compare the pack weight with how you plan to use it, and divide larger packs into portions yourself. If you want to compare costs, check the price per kilogram for the same type and product. | If I’m planning snacks for several occasions, I want to choose a pack I can finish in line with the storage instructions. Around 14% of consumers rank pack size and spending as their top purchasing priority. |
A portion may contain few calories even if the product doesn’t meet the requirements for a ‘low energy’ claim per 100 g. For solid foods, the European Commission sets the limit at 40 kcal (170 kJ) per 100 g.
Compare the value per 100 g with the requirements for the claim, then calculate the energy in the portion you’re actually packing. Don’t describe a product as ‘low-calorie’ just because you’re serving a small amount.
Not adding sugar doesn’t mean the fruit contains no naturally occurring sugars or calories. The Netherlands Nutrition Centre lists 13.8 g of sugars and 65 kcal in a 20 g portion of raisins.
Check both the ingredients and the nutritional information, and weigh the portion you’re packing.
Storage instructions can vary from product to product. AH Soaked Dried Apricots must be refrigerated at a maximum of 7°C after opening.
Read the instructions on the pack before choosing an opened bag to take with you.
A chocolate or yoghurt coating makes this a different snack from the uncoated fruit. The Netherlands Nutrition Centre distinguishes these products in its advice on dried fruit for children.
Check the ingredients of coated products separately, and don’t automatically treat them as unsweetened dried fruit.
AH Soaked Dried Apricots are a relevant product range if you want to take storage instructions into account.
The product ranges mentioned are Sun-dried Sultana Raisins 500 g and Organic Dried Apricots 250 g.
The Alesto range includes dried fruit, such as mango strips.
The Trader Joe’s product ranges mentioned are sun-dried apricots in a 250 g pack and raisins in a 500 g pack.
PLUS Dried Apricots are listed on the product page in a 375 g stand-up pouch.
The own-brand product mentioned is 1 de Beste Aprikozen, in a 375 g pack.
For children aged 4 to 12, the Netherlands Nutrition Centre recommends no more than one handful of dried fruit with no added sugar a day. The 20 g handful of raisins shown in the general nutritional table isn’t a fixed recommended weight for every child.
Not just because the portion is small. For a ‘low energy’ claim on solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g; a statement about the portion is different from a claim about the product.
Follow the instructions for the exact product. For AH Soaked Dried Apricots, Albert Heijn says to refrigerate them at a maximum of 7°C after opening and notes that they have a limited shelf life, but doesn’t specify an exact number of days.
Check the allergen information on the pack, especially if you have a known sensitivity. Sulphites can be present in dried fruit, and a coating or mix may contain other allergens too. The NVWA states that allergen information must appear on the label of prepacked products.
Make sure the child sits calmly while eating, and stay with them. The Netherlands Nutrition Centre advises against giving toddlers pieces that are too large; if you’re unsure whether your child can chew a piece properly, cut it in half again.
