Dried fruit isn’t automatically a high-protein choice: check the nutritional value of the snack you’re actually eating. If getting protein after exercise is your priority, choose a suitable protein source as your base and add dried fruit to taste. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day.
You want something to eat after a late workout and are mainly interested in the protein content of the whole snack. The Association of Sports Nutrition Experts Netherlands discusses protein as part of post-exercise nutrition.
You’re after something sweet but want to measure out your portion of dried fruit. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day.
You want to keep dried fruit for small snacks and pay attention to the packaging and storage instructions. The Netherlands Nutrition Centre’s storage advice for opened dried apricots doesn’t automatically apply to rehydrated apricots or mixed snacks.
Choose this if: getting protein matters more to you than having just a sweet fruit snack.
Bear in mind: check the nutritional value of the whole combination and make sure the ingredients suit you.
Choose this if: you mainly want a small fruit snack and don’t expect it to meet your protein target on its own.
Bear in mind: portion size doesn’t replace checking the protein content or any nutritional claim.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein content | Compare the protein per 100 g and work out how much that gives you in your portion; if it’s a combination, check all the ingredients. | After a late workout, you’ll want to know how much protein the whole snack provides rather than relying on the product name alone. Around 42% of consumers prioritise protein content. |
| Portion size | Weigh your portion and include any dried fruit you’ve already eaten that day. The Netherlands Nutrition Centre recommends no more than 20 g a day. | If you’re mainly looking for a small, measured fruit snack, you’ll want to choose the amount mindfully. Around 25% of consumers prioritise portion control. |
| Storage after opening | Follow the label. The Netherlands Nutrition Centre says opened dried apricots can be kept in a kitchen cupboard for 6–9 months. | If you have small portions or snack on dried fruit occasionally, you’ll want the packaging and storage advice to suit how you use it. Around 17% of consumers prioritise convenient storage. |
| Ingredients and tolerance | Read the ingredients and allergen information for the exact variety; if you’re sensitive to sulphites, check for those too. | If the ingredients need to suit your personal tolerance, assess each variety separately. Around 16% of consumers prioritise this. |
A nutrition claim about a product’s composition isn’t the same as a health claim about recovery. The requirements and evidence differ.
Check the nutritional value of the exact portion and assess any recovery claim separately. The Netherlands Food and Consumer Product Safety Authority (NVWA) and the European Union distinguish between nutrition and health claims.
250 g and 375 g packs are larger than the Netherlands Nutrition Centre’s general recommendation to eat no more than 20 g of dried fruit a day.
Weigh your portion and choose a pack size that suits how you use it.
Dried apricots and apricots in syrup are different product types. Having the same fruit in the name doesn’t make them the same product.
Check the full product name and format before choosing an alternative.
A mixed snack may contain ingredients that don’t suit everyone. Sulphites may also be relevant in dried fruit.
Read the ingredients and allergen information on the specific pack.
These examples can help you compare product types, ingredients and packaging. They don’t indicate the protein content of an entire brand.
Albert Heijn’s range includes both rehydrated dried apricots and fruit and nut mixes.
Jumbo lists Dried Apricots, Pitted, 250 g as a specific fruit product.
Lidl offers both dried fruit and nuts under its Alesto brand.
ALDI lists Trader Joe’s sun-dried apricots in a 250 g pack.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk lists a product called 1 de Beste Apricots.
This selection includes dried mango and mixes of fruit with nuts or seeds. To meet your protein target, check the nutritional information for the exact variety and portion.
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Suitable if you want to combine cashew nuts and cranberries in one snack.
Pack size: 200 g. Check the nutrition table to see how much protein your portion provides.
Contains cashew nuts; check the ingredients and allergen information if this is relevant to you.
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Suitable if you want to take fruit and nuts with you in individual snack portions.
The product name specifies 750 g and 30 sachets; check the nutritional information for the portion you have.
Contains walnuts, almonds, cashew nuts and hazelnuts.
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Suitable if you’re looking for a mix of different snacks, but not if you want dried fruit only.
The product name describes a combination of roasted seeds and candied fruit. Check the nutritional information for each component.
The ingredients list sulphites and apricot kernels in a separate component.
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Suitable if you want to combine dates and walnuts in one snack.
The product name specifies 208 g; check the nutritional information for the amount you eat.
Contains walnuts.
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Suitable if you’re looking for dried mango rather than a fruit and nut mix.
The product name specifies 100 g. Check the nutritional information on the exact pack.
Contains sulphites (E223); check the allergen information if this is relevant to you.
Not solely on the basis that it contains protein. The Netherlands Food and Consumer Product Safety Authority (NVWA) distinguishes between nutrition and health claims; according to the European Union, claims must not be inaccurate, ambiguous or misleading.
The Netherlands Nutrition Centre recommends no more than 20 g of dried fruit a day. This is general dietary advice, not a legal consumption limit or an individual sports nutrition plan.
The Netherlands Nutrition Centre says opened dried apricots can be kept in a kitchen cupboard for 6–9 months. Follow the instructions on the packaging; this advice doesn’t automatically apply to rehydrated apricots or a mixed snack.
Read the ingredients and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority (NVWA) highlights the allergen information required on pre-packed products; the Food Allergy Foundation lists dried fruit as a possible source of sulphites.
