Snackers who want to keep portions in check
If you eat dried fruit on King’s Day, compare kcal per 100 g and weigh out your own portion. The Netherlands Nutrition Centre advises having no more than a handful of dried fruit.
Who is this buying guide for?
Shoppers who want to understand the ingredients
If you’re checking for added sugar, natural sugars or organic origins, read the nutritional information too. These features alone don’t tell you how much energy a portion provides.
People taking snacks out or sharing them
If you’re taking a bag with you or sharing it, check the allergen information and the instructions for storing it after opening. These can vary by product.
What should you look for when choosing?
If you’re considering dried fruit as a snack on King’s Day, your choice may depend on your own portion size, the ingredients and practical storage and usage instructions.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and calculate the amount for the weight you plan to eat; portion sizes on labels can vary. | If I want to know how much energy my own snack portion provides, I check the weight I actually eat. Around 40% of consumers prioritise energy per portion. |
| Ingredients and sugars | Read the ingredients and compare energy, total sugars and added sugars separately. | I want to know what has been added to the fruit and how much total sugar and energy it contains. Around 30% of consumers give the highest priority to ingredients and sugar information. |
| Allergens | Read the information on the exact product and distinguish between ‘contains’ and ‘may contain’. | If I’m sharing the snack, I want to check whether any relevant allergens are listed. Around 20% of consumers put allergen information first. |
| Taking it with you and storage | Check the net weight and the storage instructions before and after opening. | If I’m taking fruit with me or splitting a bag, I want to know how to store it after opening. Around 10% of consumers give these practical considerations the most weight. |
Common mistakes
-
Assuming ‘no added sugar’ means ‘low in calories’
No added sugar doesn’t automatically mean low in energy. Albert Heijn lists 182 kcal per 100 g for its rehydrated apricots; PLUS lists 282 kcal per 100 g for its prunes.
As well as the ingredients, check the energy and total sugars per 100 g. Don’t use ‘low energy’ as a product claim if the product doesn’t meet the relevant threshold.
-
Comparing nutritional values for different portion sizes
A 50 g portion and a 20 g portion don’t provide directly comparable figures per portion. Albert Heijn lists a 50 g portion for its rehydrated apricots; Jumbo also shows values per 20 g.
First compare per 100 g, then calculate the values for the same portion weight for both products.
-
Assuming organic products or short ingredient lists are allergen-free
The ingredients list for AH Biologisch Dried Pitted Prunes lists prunes and water, but the product information mentions possible traces of peanuts and nuts.
If you have a relevant allergy, check the packaging of the exact product. Don’t infer allergen information from an organic label or a short ingredients list.
-
Assuming every product should be stored the same way after opening
Storage advice varies. Albert Heijn says to refrigerate its rehydrated apricots after opening at a maximum of 7°C; other product information says to store in a cool, dry, dark place.
Check the storage instructions before taking an opened pack with you or sharing its contents.
An opened pack that isn’t stored according to the label may become unusable and lead to waste.
Brands and product ranges to compare
Albert Heijn
The own-brand products mentioned are AH Rehydrated Dried Apricots and AH Biologisch Dried Pitted Prunes. They have different ingredients and storage requirements.
- Albert Heijn lists 182 kcal per 100 g for the rehydrated apricots and 240 kcal per 100 g for the organic prunes.
- The rehydrated apricots contain sulphites and should be refrigerated after opening at a maximum of 7°C. The product information for the prunes mentions possible traces of peanuts and nuts.
Jumbo
Jumbo Dried Pitted Apricots 250 g is an option if you want to compare nutritional values per 100 g and per 20 g.
- Jumbo lists 237 kcal per 100 g and approximately 47 kcal per 20 g.
- The product contains sulphites. Jumbo mentions possible traces of nuts, peanuts and sesame; also check the warning about possible fragments of stones.
Lidl
Alesto is Lidl’s range of nuts and dried fruit, including apricots, snacks and toppings.
- The range includes products Lidl presents as snacks or toppings.
- The range name or a retailer’s description doesn’t show that every Alesto product is low in energy. Compare the nutritional information for the exact product.
Aldi
ALDI Netherlands sells Trader Joe’s Sun-dried Apricots in a 250 g pack.
- ALDI’s product description calls them soft dried apricots.
- A description of the texture doesn’t tell you whether the product is lower in calories; check the nutritional information on the pack.
PLUS
PLUS Dried Prunes 375 g is worth considering if you’re looking for prunes in a larger bag that you can divide into portions yourself.
- PLUS lists 282 kcal per 100 g and no added sugar.
- No added sugar doesn’t mean low in energy. The ingredients list also includes sunflower oil and the preservative E200.
1 de Beste
Dirk’s own brand includes apricots in a 375 g pack.
- Dirk describes the apricots as soft and suggests having them as a snack, with breakfast or in baking recipes.
- That product description doesn’t demonstrate a calorie benefit. If energy per portion is part of your decision, check the nutritional information on the pack.
Joybuy products
This selection includes dried raisins, pitted red dates and prunes. Check the nutritional information and portion size on each pack: the product name or ingredients list alone won’t tell you how much energy your portion provides.
Image unavailable
Sundrop Mini Raisin Handouts 252 g
These raisins are a good option if you’re looking for a dried fruit snack to take with you; the product description lists 99.5% raisins and sunflower oil. The pack contains 252 g and should be closed securely after opening.
Image unavailable
De Kleine Keuken Organic raisins 12M+ 140 g
The product description lists ten 14 g boxes of organic raisins, with no added sugars or sulphites. According to the description, the product is suitable only from 12 months onwards; supervise children while they eat and don’t use it if they have difficulty swallowing.
Image unavailable
Haoxiangni Pitted Jujubes 500 g
These pitted red dates are a good option if you’re looking for dried fruit with one listed ingredient; the ingredients list says 100% red dates. The product description lists 300 kcal per 100 g, above the European Commission’s threshold of 40 kcal per 100 g for the ‘low energy’ claim.
Image unavailable
7FRESH Pitted Prunes 430 g
These pitted prunes are a good option if you’re looking for dried prunes with no other listed ingredients; the ingredients list names dried prunes. The product description lists 283 kcal per 100 g and advises consuming the contents immediately after opening.
Image unavailable
Be&Cheery Various Dried Plum 90 g
According to the product description, this 90 g bag is designed to take with you or share. The description lists 68 kcal per 100 g, above the European Commission’s threshold of 40 kcal per 100 g for the ‘low energy’ claim; the ingredients list names white sugar, sweeteners, salt and flavourings.
Frequently asked questions
Can dried fruit with few calories per small portion be called ‘low energy’?
No, not just because the portion is small. According to the European Commission, the ‘low energy’ claim for solid foods is subject to a maximum of 40 kcal (170 kJ) per 100 g. The four supermarket products compared here list higher values, so compare the nutritional information per 100 g and for your own portion.
How can you divide a bag without treating the label portion as personal advice?
Weigh the amount you want to eat and calculate the kcal based on the value per 100 g. A 20 g portion is an example for calculation purposes, not universal dietary advice. The Netherlands Nutrition Centre advises having no more than a handful of dried fruit.
Can you take an opened bag of rehydrated apricots with you all day?
Follow the storage instructions on the packaging of the exact product. For its rehydrated dried apricots, Albert Heijn says to refrigerate after opening at a maximum of 7°C; Jumbo says to store the apricots compared here in a cool, dry, dark place. These instructions are not the same.
Where can you find allergen information on a Dutch label?
According to the Netherlands Food and Consumer Product Safety Authority, allergens in the ingredients list are clearly distinguished from the other ingredients, for example in bold. Also read any warnings about possible traces. ‘Contains sulphites’ and ‘may contain: nuts’ are different statements.
What’s the difference between ‘no added sugar’ and ‘low in calories’?
‘No added sugar’ doesn’t mean the same as low energy content. For example, PLUS lists no added sugar and 282 kcal per 100 g for its prunes. Check both the ingredients list and the nutritional information when choosing.