If you want to keep the energy content of a snack in check, weigh your portion and compare products using the same amount. “No added sugar” doesn’t automatically mean fewer calories. Albert Heijn lists 182 kcal per 100 g for its soaked apricots, but says they must be refrigerated at no more than 7 °C after opening. So the lower energy content also needs to suit the way you store them.
You want a sweet snack in your lunchbox and compare the energy content of a weighed portion, rather than an arbitrary handful or a whole bag. Albert Heijn and Jumbo list nutritional values per 100 g and per portion.
You want to know whether sugar has been added and whether sulphites or possible traces of nuts are suitable for your personal needs. No added sugar doesn’t mean there are no naturally occurring fruit sugars.
You prepare snacks in advance and check that the packaging and storage instructions work for home, on the go and at the office. Soaked apricots that need to be refrigerated after opening call for a different approach from products that should be stored in a cool, dry, dark place.
First weigh your own portion, then compare nutritional values using the same amount. Finally, check that the ingredients and storage advice suit your working day.
| What to consider | What to look for | Who it matters to |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and calculate the values for the same portion weight. Manufacturer portion sizes can vary. | If I want to keep the energy content of my work snack in check, I’d rather weigh it than guess at a handful. Around 36% of consumers make calories per portion their top priority. |
| Ingredients and sugars | Read both the ingredients list and the sugar information in the nutrition panel. Check for any relevant allergen information too. | I want to know exactly what’s in my snack and whether certain ingredients suit my personal circumstances. Around 29% of consumers make ingredients their top priority. |
| Storage and taking it with you | Follow the advice on the packaging, paying particular attention to instructions for after opening. | If I prepare a snack in advance, the storage advice needs to be practical throughout my working day. Around 21% of consumers focus mainly on ease of storage. |
| Pack size | Check the net weight and consider how many portions you want to weigh out, and how you’ll store the rest. | I want a pack that suits the number of lunch snacks I prepare, without treating the whole bag as one portion. Around 14% of consumers consider quantity and portioning the most important factors. |
Albert Heijn lists 0 g of added sugars for its soaked apricots, but they also contain 37 g of sugars and 182 kcal per 100 g. This doesn’t mean the product is sugar-free or low in calories.
Consider the ingredients, sugars present and energy content separately.
Albert Heijn lists a 50 g portion for its soaked apricots; Jumbo gives a 20 g portion for its dried apricots. Comparing these portions mixes up differences between the products with differences in quantity.
First compare per 100 g, then calculate the values for both products using the same portion weight of your choice.
Albert Heijn says its soaked apricots must be refrigerated at no more than 7 °C after opening. Storage advice can vary from product to product.
Check the advice on the packaging and only choose a variety that needs refrigeration if you can follow the instructions.
A product that needs to stay chilled also requires you to plan how you’ll transport and store it on the way to work and at the office.
Albert Heijn and Jumbo warn that the apricot varieties mentioned may accidentally contain stones or pieces of stone.
Take note of the warning on the exact packaging, even if “pitted” appears in the product name.
The varieties discussed are soaked dried apricots and organic dried plums; compare them as separate products.
The dried pitted apricots discussed come in a 250 g pack; Jumbo also lists a 20 g portion.
Lidl’s Alesto range includes dried fruit and nuts; dried fruit is also suggested as a topping.
The product listing discussed is Trader Joe's Sun-Dried Apricots in a 250 g pack.
The dried plums discussed come in a 375 g bag.
The 1 de Beste apricots discussed come in a 375 g pack and are sold as a snack or an addition to meals.
These Joybuy products are options to compare if you want to take dried fruit with you as a snack. Check the nutritional information and ingredients for each variety, and weigh out a portion to suit your own preferences.
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The product description lists 68 kcal per 100 g, so you can compare the stated energy content using a weighed portion.
The ingredients include plums, white sugar and salt.
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The product description mentions individual 65 g packs and lists 214 kcal per 100 g.
The ingredients include plums, fructose syrup and oligofructose.
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The product description lists dried plums and 283 kcal per 100 g. The pack contains 430 g, so weighing out a smaller amount can help if you want to take less with you.
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You can compare this variety using a weighed portion; the product description lists 300 kcal per 100 g.
According to the ingredients list, the red dates are 100% red dates.
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The product description lists redcurrant raisins and 330 kcal per 100 g, giving you a basis for comparison with your chosen portion.
A small portion lowers the energy content of what you eat, but that doesn’t automatically make the claim apply to the product. According to the European Commission, the nutrition claim “low energy” for solid foods applies to products containing no more than 40 kcal per 100 g. So compare the nutritional value of the product itself.
No. The World Cancer Research Fund recommends eating no more than 20 g of dried fruit per day as dietary advice, not as a legal limit. When comparing products, use an amount such as 20 g as a consistent basis for calculation, not as personal advice.
Follow the advice for the exact variety. Albert Heijn says its soaked apricots must be refrigerated at no more than 7 °C after opening; Jumbo recommends storing its dried apricots, and PLUS its plums, in a cool, dry, dark place. Don’t apply one product’s storage advice to another.
Read the ingredients list and allergen information on the packaging of the exact product. According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked products. Also check for statements about the possible presence of nuts, peanuts, sesame or sulphites if these are relevant to you.
Check the current packaging before using the product and base your choice on the information for the variety you actually have. Albert Heijn and PLUS note that ingredients, nutritional values and allergen information may change.
