A small snack alongside your sandwich
Fancy something sweet with lunch, but want to limit the extra calories? Compare the same weight in grams rather than putting different portion sizes from the labels side by side.
Who is this relevant to?
Lunch on the go
If you’re taking a pack with you or using it over several days, check how the fruit should be stored once opened. Labels from brands including AH, Jumbo and PLUS give product-specific guidance.
Careful label reader
Want to avoid added sugars or need to check for certain ingredients? Check the ingredients list and nutritional information for the exact variety; a sugar claim alone tells you nothing about the energy per portion.
What should you look out for when choosing?
First decide what matters most for your lunchtime snack, then compare the labels and packs that fit your needs.
| What to consider | What should you look out for? | Who should pay extra attention? |
|---|---|---|
| Portion and energy | Compare kcal per 100 g and work this out for the same weighed amount. | If your main aim is to limit the extra energy alongside your sandwich, the amount you eat is what matters. Around 39% of consumers prioritise limiting the energy in this snack. |
| Added sugars | Check both the ingredients and the nutrition table; total sugars and added sugars are not the same thing. | If you want to avoid added sugar, even if another variety has less energy per 100 g, check both details. Around 23% of consumers prioritise avoiding added sugar. |
| Taking it with you and storage | Check the storage advice once opened and see whether it suits your lunchtime routine. | If you take the fruit with you or keep a pack for later, you’ll want to know whether you can follow the instructions. For around 15% of consumers, taking it with them and storing it are top priorities. |
| Ingredients and allergens | Check the current ingredients list and allergen warnings for the exact variety. | If you need to avoid certain ingredients, suitability comes before comparing calories. Around 15% of consumers put this check first. |
| Pack size | Compare the pack weight with how much you’ll actually use and can store. | If you only have a small snack now and then, you’ll want a pack size that suits how you use it. Around 8% of consumers prioritise a practical pack size. |
Common pitfalls
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Don’t confuse no added sugar with low calories
AH Raisins state 0 g of added sugars, while also containing 344 kcal per 100 g. So the sugar information doesn’t mean they’re low in energy.
When choosing, use both the energy per 100 g and the weight you portion out, and check the ingredients list too.
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Comparing different labelled portions directly
The labels reviewed give portion sizes of 20 g and 50 g. Comparing the labelled portions can therefore mainly show the difference in quantity.
Work out the figures for the same number of grams for every variety before comparing the energy.
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Assuming all dried plums have the same energy value
Voedingscentrum gives 40 kcal per 20 g as a general nutritional reference. The label for PLUS Dried Plums gives 282 kcal per 100 g for that specific variety.
For the pack you choose, use its product-specific nutrition table rather than automatically relying on a general figure for that type of product.
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Assuming the same storage advice applies to every variety
AH advises keeping the stewed apricots reviewed refrigerated after opening. Instructions may differ for other dried fruit varieties.
Follow the advice on the pack you actually buy. If you use the bag more than once, make sure you can keep it chilled as instructed.
Brands and product ranges to consider
Albert Heijn
AH sells products including stewed apricots and raisins; the labels provide product-specific information to help you compare quantities and nutritional values.
- The official product information gives nutritional values and storage advice for the varieties mentioned.
- Values apply to individual products. ‘Low fat’ on raisins doesn’t mean they’re low in calories.
Jumbo
Jumbo lists Pitted Dried Apricots 250 g as a specific apricot variety.
- The product information gives nutritional values per 100 g and per 20 g.
- The pack mentions sulphites and possible traces of nuts, peanuts and sesame; check the information if this is relevant to you.
Lidl
Lidl presents Alesto as a range of dried fruit and nuts, including apricots.
- Lidl describes the range as suitable for snacks and toppings.
- A general description of the range doesn’t give energy information for an individual variety.
ALDI
ALDI lists Trader Joe’s Sun-Dried Apricots 250 g as a dried apricot variety.
- ALDI describes this variety as soft.
- That description isn’t a nutritional comparison; check the pack label for nutritional information.
PLUS
PLUS Dried Plums 375 g is a specific plum variety whose product information lists ingredients and nutritional values.
- The product listing gives an energy value per 100 g for this specific product.
- Use that value for this variety, rather than adopting a general figure from a table without checking.
Dirk
Dirk lists 1 de Beste Pitted Plums 375 g as dried plums for snacking or using in baking recipes.
- The product type and pack weight are given in the product information.
- Descriptions such as ‘nutritious’ and ‘tasty’ aren’t an independent assessment of nutritional values.
Dried fruit at Joybuy
These dried fruit options are worth considering as a weighed snack with lunch. Compare the nutritional information for the exact variety with the amount you plan to eat.
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OHLA dried guava 180 g
The product description names guava as the main ingredient and mentions it as a snack; the ingredients list gives 95% guava, sugar and a preservative.
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Be&Cheery Various Dried Plum 90 g
The product description mentions dried plums as a snack; the nutrition table gives 68 kcal and 3,0 g of salt per 100 g.
The ingredients list includes sugar, salt and sweetener. Use the nutritional information for this variety when weighing your portion.
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Three Squirrels dried red apricots 250 g
The product description gives 311 kcal per 100 g and says the apricots can be eaten straight from the pack.
The ingredients list includes sugar, maltose syrup and sulphites. Check this information if these ingredients are relevant to you.
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Be&Cheery Rose red raisins 100 g
The product information lists red raisins and 330 kcal per 100 g. You can use this figure to compare the energy in your chosen portion.
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Be&Cheery dried red apricots 300 g
The product description gives 327 kcal per 100 g and says the apricots can be eaten straight away.
The ingredients list includes sugar, maltose syrup and sulphites. Check the information on the exact pack when making your choice.
Frequently asked questions
Can dried fruit be described as ‘low calorie’ or ‘low energy’ in the Netherlands?
According to the European Commission, the ‘low energy’ claim for solid foods requires a maximum of 40 kcal (170 kJ) per 100 g. A smaller portion doesn’t change that requirement. The four supermarket varieties reviewed are above this limit.
Is 20 grams a required or universally recommended portion for lunch?
No, 20 g is used here as a standard amount for comparing products. Jumbo gives a portion size of 20 g, while AH gives 50 g for the apricots and raisins reviewed. These labelled portions don’t determine how much you should eat.
Can I keep an opened bag of stewed apricots on my desk?
Follow the instructions on the exact pack. AH Stewed Dried Apricots should be kept refrigerated after opening, at a maximum of 7°C. This advice doesn’t automatically apply to other types of dried fruit.
Why does the energy value for dried plums differ between a general table and a supermarket label?
The figures don’t necessarily describe the same product. Voedingscentrum gives 40 kcal per 20 g of dried plums as a general reference; the label for PLUS Dried Plums gives 282 kcal per 100 g. Use the product-specific nutrition table for that pack.
Where can I find information if I need to avoid sulphites or other allergens?
Check the ingredients and allergen warnings for the exact variety. The NVWA says that allergens must be clearly identifiable. The Jumbo apricots reviewed list sulphites and possible traces of nuts, peanuts and sesame.