Label-conscious snackers watching their fat intake
You compare fat content on labels and don’t want to mistake a low absolute figure for a proven fat reduction.
Who is this choice relevant to?
People working from home who prefer a small snack
You’re looking for a measured addition to your lunch and check the energy and sugars for the amount you’ll actually eat.
Lunch planners stocking up
You want to use a pack over several working days, so you check its contents and storage instructions after opening.
What should you look for in a lunch snack?
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Fat content and claims | Compare the fat per 100 g on the exact pack; assess any fat-reduction claim separately. | I want to compare fat content on a like-for-like basis and avoid mistaking a low figure for a proven fat reduction. Around 31% of consumers put absolute fat content first. |
| Energy, sugars and portion size | Check the energy and sugars per 100 g and for the amount you plan to eat. | I want to weigh my snack and check the energy and sugars per portion, as well as the fat. This is the main priority for around 25% of consumers. |
| Use and storage | Check the net weight and the storage instructions before and after opening. | If I’m using it over several days working from home, I want to know how much I’m buying and how to store the pack once opened. Around 19% of consumers put convenience and storage first. |
| Allergens | Read the allergen information and any warnings on the exact pack. | If I need to avoid a particular allergen, I check the pack before considering the fat content. This is the top purchase priority for around 13% of consumers. |
| Fruit type and texture | Check which type of fruit and product format you’re buying; compare the nutritional values for that specific variety. | I’m looking for a particular type of fruit or a soft or crunchy texture; the product name alone doesn’t tell me everything about its nutritional values. For around 12% of consumers, fruit type and texture come first. |
Common mistakes when choosing
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Taking ‘low fat’ to mean the whole snack is a light option
A low fat content alone doesn’t tell you how much energy or sugar a portion contains.
Compare the energy and sugars as well as the fat, and decide in advance how much you want to eat. General food data isn’t an exact guide to the values in a specific supermarket pack.
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Leaving an opened pack out all day while you work
Storage requirements may change after opening, so you can’t assume a pack can stay next to your laptop.
Portion it out in advance and follow the storage instructions on the exact pack.
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Treating all dried-fruit snacks as the same product
A soft apricot, a dried fruit and a crunchy fruit snack aren’t necessarily comparable just because of their names.
Check the ingredients and nutritional values for the variety you actually want to buy.
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Overlooking sulphites because the ingredients list is short
A short ingredients list doesn’t mean a product is free from allergens that may be relevant to you.
If sulphites are a concern for you, read the allergen information and warnings on the pack.
Brands worth comparing
Albert Heijn
Worth comparing for AH Soaked Dried Apricots, in a 250 g pack.
- Albert Heijn lists 182 kcal and 0.6 g of fat per 100 g for this product.
- The product contains sulphites and should be refrigerated at a maximum of 7 °C after opening.
Jumbo
Jumbo Soaked Apricots is a relevant apricot option in a 250 g pack.
- Jumbo lists 236 kcal and 0.1 g of fat per 100 g.
- The product contains sulphites and, according to Jumbo, may contain nuts, peanuts and sesame.
Lidl
Lidl highlights Alesto as a relevant product range and lists dried mango strips.
- Lidl describes the mango strips as sweet and juicy; this is Lidl’s product description.
- A description of taste and texture alone says nothing about the fat content of the exact pack.
ALDI
At ALDI, Trader Joe’s Sun-Dried Apricots is a relevant option in a 250 g pack.
- ALDI describes the apricots as soft.
- A description of the texture doesn’t support a conclusion about fat content or fat reduction.
PLUS
PLUS Dried Apricots is a relevant option in a 375 g stand-up pouch.
- PLUS lists 254 kcal, 0.5 g of fat, 7.3 g of fibre and 53.4 g of sugars per 100 g.
- The label stating 0 g of added sugars doesn’t mean the product contains no sugars; PLUS also lists sugars that are present.
Dirk
Dirk lists 1 de Beste Apricots in a 375 g pack.
- Dirk describes the apricots as soft and says they can be eaten as a snack or used in cooking.
- That product description doesn’t support a general fat claim.
Joybuy products for a fruity snack
These Joybuy options are fruity snacks for a lunch break at home; the fruit type, product format and nutritional values vary from pack to pack.
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Haoxiangni Dr.Jujube Premium Gold-Grade Pitted, 390 g
The product information describes pitted jujubes as a ready-to-eat snack.
Per 100 g: 0 g of fat, 327 kcal and 50.0 g of sugars. Net weight: 390 g.
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OHLA Dried Soursop, 180 g
The product information presents the dried soursop as a snack.
Per 100 g: 2.21 g of fat, 348 kcal and 72.6 g of sugars. The ingredients list includes white sugar and glucose.
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Bestore Hawthorn Flakes, 250 g (19–21 small packs)
The product information mentions small packs and says the flakes are ready to eat.
Per 100 g: 0.3 g of fat, 343 kcal and 65.0 g of sugars. According to the product information, the pack contains 19–21 small packs.
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Be&Cheery Various Dried Plum, 90 g
The product information describes dried plums as a ready-to-eat snack.
Per 100 g: 0.2 g of fat, 68 kcal and 16.0 g of sugars. Net weight: 90 g.
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Haoxiangni Pitted Jujubes, 500 g
The product information describes pitted jujubes as ready to eat.
Per 100 g: 0.5 g of fat, 300 kcal and 60 g of sugars. Net weight: 500 g.
Frequently asked questions
Does ‘low fat’ mean the same as ‘reduced fat’?
No, these terms don’t answer the same question. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for the ‘low fat’ claim; the NVWA confirms that nutrition claims must comply with European rules. That absolute limit doesn’t, by itself, prove a fat reduction compared with another product.
Does ‘no added sugars’ mean there are no sugars in the product?
No. PLUS lists 0 g of added sugars for its dried apricots, but also 53.4 g of sugars per 100 g. Check both figures in the nutrition information.
How do I calculate the nutritional value for my own portion?
Multiply the value per 100 g by the weight of your portion in grams, then divide by 100. Use the weight you actually eat; a stated portion size isn’t automatically a dietary recommendation.
Can I always leave an opened pack next to my laptop?
That depends on the instructions on the pack. Albert Heijn says its soaked apricots should be refrigerated at a maximum of 7 °C after opening. Don’t automatically apply general storage advice to a different product.
What should I look out for if I need to avoid allergens?
Read the allergen information and any warnings on the exact pack. According to the NVWA, allergen information for prepacked products must appear on the label; sulphite is one of the 14 specified allergens.