Lunch snackers keeping an eye on fat
You’re looking for dried fruit that’s low in fat to have with your sandwich, and want to rely on the nutritional information rather than an unsubstantiated claim about reduced fat.
Who is this relevant to?
Snackers who watch their portions
You want to know how much energy and sugar an extra snack adds to your lunch, so you also compare it with the amount you actually eat.
Lunch snackers on the go
You take fruit with you and want the storage instructions, especially after opening, to fit your lunch routine.
What should you look for when choosing?
Start by comparing the nutritional information per 100 g, then decide on your portion and check that the ingredients and storage advice suit your lunch routine.
| What to consider | What should you check? | Who should give this more weight? |
|---|---|---|
| Fat content | For solid foods, the European Commission defines ‘low fat’ as a maximum of 3 g of fat per 100 g. This is not the same as proving that a product contains less fat than a comparable product. | If I’m mainly looking for a low-fat option, I want to compare the label without simply assuming a reduced-fat claim is valid; around 31% of consumers prioritise low fat content. |
| Energy and portion size | Compare the same quantity: Albert Heijn lists 182 kcal and 37 g of sugars per 100 g for its soaked apricots, PLUS lists 254 kcal and 53.4 g for its apricots, and Jumbo lists 310 kcal and 68 g for its blue raisins. | If I want to limit the extra energy alongside my sandwich, I consider both the nutritional information and my portion; around 25% of consumers prioritise this balance. |
| Taking it with you | AH soaked apricots should be refrigerated after opening at a maximum of 7 °C. PLUS apricots and Jumbo blue raisins should be stored in a cool, dry, dark place; always check the current packaging too. | When I take fruit with me, the storage advice needs to work with my lunch routine; around 19% of consumers consider suitable storage and portability most important. |
| Ingredients and allergens | The AH, PLUS and Jumbo varieties reviewed list sulphites. Jumbo also notes the possible presence of nuts, peanuts, sesame and soya. | If I need to avoid certain ingredients or allergens, I check the current packaging before buying; around 13% of consumers prioritise a suitable ingredients profile. |
| Pack size | The packs reviewed are 250 g for AH and Jumbo, 375 g for PLUS and 500 g for ALDI Trader Joe’s raisins. Net weight says nothing about nutritional value. | If I’ll be eating it regularly, I want to choose an amount I can portion and store myself; around 12% of consumers pay particular attention to pack size. |
Common mistakes
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Confusing low fat content with reduced fat
The amount of fat in a product doesn’t tell you whether it’s lower than in a suitable reference product.
Compare the nutritional information, and don’t assume a reduced-fat claim is valid without evidence for that specific product.
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Assuming a low-fat snack is automatically light
Jumbo blue raisins contain 310 kcal and 68 g of sugars per 100 g, according to Jumbo’s product specifications. So little fat doesn’t automatically mean little energy.
Compare energy and sugars for the same quantity, and decide in advance how much you’ll have with lunch.
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Using the same storage advice for all dried fruit
Albert Heijn says its soaked apricots should be refrigerated after opening at a maximum of 7 °C; check the advice for the variety you buy.
Follow the storage instructions on the current packaging and choose a product that suits your lunch routine.
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Assuming low fat means it’s suitable if you need to avoid allergens
The AH, PLUS and Jumbo varieties reviewed list sulphites. Fat content doesn’t tell you whether a product meets your personal requirements for avoiding certain ingredients.
Check the current ingredients and allergen information. The Netherlands Food and Consumer Product Safety Authority explains that allergens which must be declared are listed in the ingredients list.
Brands to consider
Albert Heijn
The AH Soaked Dried Apricots reviewed are an option if you want to compare nutritional information per 100 g and storage advice.
- Albert Heijn lists 0.6 g of fat, 182 kcal and 37 g of sugars per 100 g.
- The product contains sulphites and should be refrigerated after opening at a maximum of 7 °C.
Jumbo
Jumbo Blue Raisins 250 g is one of the raisin varieties reviewed, for anyone considering this type of dried fruit for lunch.
- Jumbo lists 1.0 g of fat per 100 g.
- The product specifications also list 310 kcal and 68 g of sugars per 100 g, sulphites, and the possible presence of nuts, peanuts, sesame and soya.
Lidl
Lidl’s Alesto range includes dried fruit, including apricots.
- Lidl’s range page confirms that dried fruit is part of the Alesto selection.
- Check the nutritional information for the individual variety; the range as a whole doesn’t mean every product is low in fat.
ALDI
ALDI lists Trader Joe’s raisins in a 500 g pack.
- ALDI’s product page confirms the product type and pack size.
- Pack size doesn’t prove that a product is low in fat; check the nutritional information for the variety.
PLUS
PLUS Dried Apricots Per Stand-up Pouch 375 g is one of the varieties reviewed, with nutritional information and storage advice provided.
- PLUS lists 0.5 g of fat, 254 kcal and 53.4 g of sugars per 100 g.
- The ingredients are apricot and E220; the product contains sulphites.
Dirk
Dirk’s range includes options such as 1 de Beste raisins, apricots and prunes.
- Dirk’s range page distinguishes between ordinary raisins and chocolate-coated raisins.
- A product appearing in a range doesn’t, by itself, tell you the fat content of a specific variety.
Dried fruit at Joybuy
These Joybuy products are dried fruit options to consider as a snack with lunch. Compare the nutritional information, ingredients and storage instructions for each variety; product names don’t prove reduced fat compared with a reference product.
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Haoxiangni Dr.Jujube Premium Gold-Grade Pitted 390 g
The product information describes these pitted jujubes as ready to eat; check the nutritional information and ingredients if you’d like to have them with lunch.
According to the product information, seal well after opening and store in a cool, dry place.
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OHLA Dried Guava 180 g
The product information lists guava with sugar and a preservative; check the ingredients if you want to take them into account when choosing a lunch snack.
Store in a cool, dry place away from direct sunlight, and seal well after opening, as instructed on the pack.
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OHLA Dried Soursop 180 g
The product information lists sugar and glucose among the ingredients; check the nutritional information if you want to consider the amount of sugars with your lunch.
Store in a cool, dry place. After opening, seal well or refrigerate, as advised on the pack.
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Haoxiangni Pitted Jujubes 500 g
The product information describes these pitted red jujubes as ready to eat; compare the nutritional information with the lunch portion you have in mind.
Store below 15 °C and seal well after opening, as advised on the pack.
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Three Squirrels Red Apricot Dried 250 g
The product information lists sulphites and added sugar and maltose syrup; check the ingredients if you want to avoid or take these into account.
Store in a cool, dry place away from direct sunlight. According to the product information, consume immediately after opening.
Frequently asked questions
Does low fat mean the same as reduced fat?
No. For solid foods, the European Commission defines the ‘low fat’ claim as a maximum of 3 g of fat per 100 g. A low fat content alone doesn’t show that a product contains less fat than a reference product.
How much dried fruit should I take with my sandwich?
Measure out a portion rather than eating straight from the bag. The World Cancer Research Fund advises eating no more than 20 g of dried fruit a day; this is dietary advice, not a legal limit. The label portions for AH and Jumbo are 50 g and 30 g respectively, and serve a different purpose.
Does dried fruit need to be refrigerated after opening?
It depends on the variety. Albert Heijn says its soaked apricots should be refrigerated after opening at a maximum of 7 °C. The PLUS apricots and Jumbo raisins reviewed should be stored in a cool, dry, dark place; always follow the instructions on the current packaging.
Does no added sugar mean low sugar?
No. For the apricots reviewed, PLUS lists 0 g of added sugars and 53.4 g of total sugars per 100 g. Check both the ingredients list and the nutritional information on the label.
What should I check if I need to avoid sulphites or other allergens?
Check the current ingredients and allergen information before buying. The AH, PLUS and Jumbo varieties reviewed list sulphites; Jumbo also notes the possible presence of traces of nuts, peanuts, sesame and soya. The Netherlands Food and Consumer Product Safety Authority explains the allergen information shown on labels.
How can I compare nutritional information fairly?
Compare the same quantity, such as the values per 100 g, then consider the portion you actually eat. A serving size on the label isn’t automatically a recommendation for how much you should eat each day.