Choose dried fruit for a small late-night snack based on the energy content of a weighed portion and the ingredients list, not just words such as organic or fruit. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; count any you’ve already eaten that day. Use general nutritional values as a guide and check the label on the exact pack you’re buying. Don’t assume that a small portion automatically makes a product low in calories.
You want a small late-night snack and compare calories for the same weighed amount. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day. That’s for the whole day, not an extra evening portion.
You check the ingredients to see whether sugar has been added. Consider this separately from the energy content: no added sugar doesn’t automatically mean a product is low in calories.
You compare the pack size with how much you’ll use and follow the storage advice for the specific type of fruit and packaging.
The Netherlands Nutrition Centre’s calorie checker lists 40 kcal per 20 g of dried prunes and 65 kcal per 20 g of raisins. This is a general comparison for the same portion weight, not the nutritional value of every supermarket product, so check the label on the pack you’re buying.
| What to consider | What should you check? | Who is this for? |
|---|---|---|
| Energy in your portion | Check the kcal per 100 g and weigh your portion. Calculate the calories in your portion as kcal per 100 g × portion weight in grams ÷ 100. | If you weigh out a late-night snack, you’ll want to assess the energy content of that exact portion. Around 42% of consumers give calories and portion size the highest priority. |
| Added sugar | Read the ingredients list and check the energy value as well. | You want to avoid added sugar, so you check the ingredients without losing sight of the energy content. Around 25% of consumers prioritise ingredients and added sugar. |
| Type and form of fruit | Check which type of fruit you’re buying and whether the product contains stones or pits. | If taste and convenience influence your choice of fruit, the type and form matter. Around 17% of consumers give this preference the highest priority. |
| Packaging and storage | Compare the pack size with how much you’ll use and follow the storage advice on the pack. | You want a pack that suits use over several snack occasions and fits with your shopping plans. Around 16% of consumers prioritise packaging, storage and purchase costs. |
The weight of a portion tells you how much you’re eating; it doesn’t change the nutritional value of the product itself. Nutrition claims are covered by European rules, and the Netherlands Food and Consumer Product Safety Authority provides information about them.
Compare the energy content for a specific weight, and don’t present a small portion as proof that the product itself is low in calories.
General values don’t automatically match those of a specific pack. Albert Heijn and PLUS point out that ingredients and nutritional values can change.
Use general figures as a guide only, and check the latest nutritional information on the exact pack.
The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day. This is a daily recommendation, not a separate amount for every snack occasion.
Weigh your evening portion and take into account any dried fruit you’ve already eaten that day.
These product listings can help you compare types of fruit, varieties and pack sizes. A brand name or organic label is not, in itself, proof of a calorie advantage.
Albert Heijn lists AH Organic Dried Pitted Prunes as a pitted prune option.
Jumbo lists dried pitted apricots in a 250 g pack.
Lidl’s Alesto range includes dried mango strips.
ALDI lists TRADER JOE'S Sun-Dried Prunes in a 250 g pack.
PLUS lists dried prunes in 375 g bags and offers delivery or collection as ways to shop.
Dirk lists 1 de Beste apricots in a 375 g pack; 1 de Beste is Dirk’s own-brand range.
These Joybuy product picks are related to dried fruit as a snack, including prunes, dates and jujubes.
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The product name specifies Medjool dates. Weigh your portion and check the nutritional information on the pack when calculating the energy content of your snack.
Pack size: 908 g.
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The product name specifies pitted prunes. Use the nutritional information on the pack and a weighed portion to compare calories.
Variety: pitted. Pack size: 430 g.
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The product name specifies pitted jujubes. Weigh your portion and check the nutritional information on the pack.
Variety: pitted. Pack size: 500 g.
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The product name specifies that this variety contains stones; bear this in mind when choosing a snack.
Variety: with stones, Grade 2. Pack size: 450 g.
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The product name specifies jujubes and the variety as Grade A Wash-Free. Check the nutritional information on the pack and weigh your portion.
Pack size: 500 g.
The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day. This is a recommendation for the whole day, not an extra amount for the evening. Take into account what you’ve already eaten that day.
Multiply the kcal per 100 g by the weight of your portion, then divide by 100. Use the nutritional value of the product as sold; a general table isn’t a substitute for the label on the variety you’ve chosen.
No. Check the ingredients and the total energy value separately. The Netherlands Nutrition Centre also recommends limiting how much dried fruit you eat each day.
The Storage Guide recommends keeping opened dried apricots in a kitchen cupboard for 6–9 months. Follow any different storage advice on the pack, and don’t automatically apply this period to other types of fruit or preparations.
According to the Netherlands Food and Consumer Product Safety Authority, sellers must tell you about any allergens in unpackaged dried fruit before you buy or order it. Ask for information about the specific product; the allergens listed include sulphur dioxide and sulphites.
