Only choose dried fruit after checking the specific pack for the ingredient or allergen you avoid; a general ‘free from’ claim doesn’t guarantee that a product will suit every dietary need. Then consider whether you can eat the portion comfortably during your training. The Netherlands Nutrition Centre lists everyday foods as one way to top up your carbohydrates, while Sportzorg highlights the balance between how much you eat and digestive comfort.
You’re looking for dried fruit that suits a dietary need involving an ingredient or allergen you want to avoid. Check both the ingredients and any warnings about the unintended presence of allergens. If you’re sensitive to sulphites, check whether they’re listed too.
You want to take everyday food with you on a long training session and work out what portion you can manage on the move. Check the nutritional information on the specific pack and consider how much you actually plan to eat.
You weigh up the size and contents of your snack against how comfortable it is to eat while running. How much you eat is a practical consideration, not just the type of fruit.
First check that the specific pack suits your dietary needs. Then consider the portion, nutritional information and how practical it will be during your training.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Suitability for your diet | Check the specific ingredient, allergen information and any warnings about unintended allergens. If you’re sensitive to sulphites, check for sulphites and E220–E228 too. | If I avoid a particular ingredient or allergen, I want to be able to check all the information on the pack. Around 36% of consumers prioritise suitability for their diet. |
| Carbohydrates per portion | Check the carbohydrates per 100 g and weigh the portion you’re taking with you. Remember to include any other foods and drinks too. | If I want to plan my intake during a long training session, I need to know how many carbohydrates my actual portion provides. Around 29% of consumers prioritise predictable refuelling. |
| Portion size and digestive comfort | Consider how much you’ll take for each snack break, what the snack contains and whether eating regular food on the go is practical for you. | If I’d rather not eat an impractically large portion while running, I weigh up the amount against what I need. Around 21% of consumers prioritise digestive comfort. |
| Packaging and use | Check the net weight, how many portions you’ll get from the pack and the storage instructions after opening. | If I want to include dried fruit in my regular shop, I look for a pack that suits how I’ll use it and plan my meals. Around 14% of consumers prioritise practicality. |
A mix may also contain nuts. So, the dried fruit category alone won’t tell you which allergens are present.
Read the full product name, ingredients list and allergen information for the specific mix.
Sulphites can be used as a preservative to prevent fruit from discolouring, so its appearance won’t tell you for certain what it contains.
If you need to avoid sulphites, check the pack for sulphites and E220–E228. Stichting Voedselallergie explains that sulphites can be added to food.
The amount per 100 g isn’t necessarily the amount you’ll eat during your training.
Weigh your planned portion and calculate the carbohydrates using the values on the pack. Then consider whether that portion will be practical on the go.
Product information can change. PLUS notes that ingredients and allergen information, among other details, may change.
Read the current pack before using the product, even if you’ve bought something with the same product name before.
The range includes sultanas, dates, apricots and fruit and nut mixes.
Jumbo lists Sun-dried Sultana Raisins in a 500 g pack.
Lidl lists dried fruit for selected stores.
ALDI lists 500 g of raisins under its Trader Joe's product range.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk lists a 375 g pack of 1 de Beste golden raisins.
No. Check for the specific allergen or ingredient you avoid. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that prepacked products must list allergen information on the label. Also look for any warnings about unintended allergens.
Sulphites, listed as E220–E228, can be added to food as preservatives and help prevent fruit from turning brown. Stichting Voedselallergie lists dried fruit as a possible source. Check the pack if you need to avoid sulphites; this isn’t automatically a concern for every runner.
Multiply the carbohydrates per 100 g shown on your pack by the portion weight in grams, then divide by 100. Include any other sources of carbohydrates too. The Netherlands Nutrition Centre recommends 30–60 g of easily absorbed carbohydrates per hour during endurance exercise lasting 1–2.5 hours. This isn’t personal advice for every full marathon.
Since 1 January 2026, Dutch rules have set out how and when food businesses must label warnings about allergens that may be unintentionally present. The NVWA has been responsible for enforcement since 2026. These rules aren’t a personal guarantee when buying food, so check the information on the pack you choose.
No. The European Commission sets out separate conditions for the claims ‘gluten-free’ and ‘very low gluten’. A gluten claim doesn’t tell you whether other allergens or ingredients are present.
