For a relatively concentrated source of carbohydrates, the raisins whose labels we checked are a sensible choice: Albert Heijn lists 80 g and Jumbo 75,5 g of carbohydrates per 100 g, compared with 55,3 g in PLUS dried apricots. As well as fat content, consider fibre, portion size and when you eat them. A low fat value does not prove that a product contains less fat than a comparable product, or that it will sit comfortably while you run.
You’re looking for a fruit snack that can contribute to your carbohydrate intake during long training sessions. Compare the nutritional value of the portion you weigh out, not just the fat content. The Netherlands Nutrition Centre notes that very active people need more carbohydrates.
You don’t want to focus on fat alone: fibre, portion size and when you eat also matter. Hardlopen.nl points out that a meal high in fat, fibre and protein can feel heavy before a run.
You’re looking for a snack between training sessions or to have with breakfast. A small portion of dried fruit isn’t automatically a complete fuelling strategy for a long training session.
Choose them when: you want to carry a relatively small amount of fruit for a source of carbohydrates. Albert Heijn lists 80 g and Jumbo 75,5 g of carbohydrates per 100 g in the raisin products whose labels we checked.
Bear in mind: the labels also list fibre; these values don’t prove that raisins will sit comfortably while everyone is running.
Choose them when: you fancy a different fruit flavour and want to weigh out your own portion. The PLUS label lists 55,3 g of carbohydrates per 100 g.
Bear in mind: the PLUS product lists 7,3 g of fibre per 100 g and sulphites; consider the ingredients and when you plan to eat them separately.
Choose them when: you want to enjoy soaked fruit with a meal or at home. For the product whose label we checked, Albert Heijn lists 37 g of carbohydrates per 100 g.
Bear in mind: after opening, Albert Heijn says to refrigerate the product at a maximum of 7°C. It therefore needs different storage from a pack of dry fruit.
| What to consider | What to check when buying | Who might find this more relevant? |
|---|---|---|
| Carbohydrates per portion | Compare the carbohydrate content per 100 g and calculate it for the portion you actually weigh out. | For long training sessions, I want to know how many carbohydrates my weighed portion provides. Around 33% of consumers put carbohydrates for training first. |
| Fibre and timing | Check the fibre content and consider it alongside portion size and when you eat. | If I eat something shortly before a run, I want to consider more than just fat: fibre and quantity matter too. Around 27% of consumers prioritise how well food sits around a run. |
| Fat content and portion size | Compare fat per 100 g with the nutritional value of your portion; don’t mistake a low fat value for a lower energy content. | For an everyday snack, I want to consider both fat content and portion size. Around 20% of consumers make this their top priority. |
| Packaging and storage | Check the net weight and read the storage instructions, including what to do after opening. | When shopping for a training period, I want to choose packaging that suits how I’ll use and store the product. Around 13% of consumers put this practical consideration first. |
| Allergens and ingredients | Read the current ingredients and allergen information; if you’re sensitive to sulphites, look specifically for sulphites or E220. | If I need to avoid sulphites, I check the ingredients before choosing a product. Around 7% of consumers put avoiding a relevant allergen first. |
According to the Netherlands Nutrition Centre, a small portion of ordinary raisins contains 65 kcal per 20 g, while that portion contains 0,1 g of fat. So a low fat value alone doesn’t tell you how much energy the portion provides.
Check energy, carbohydrates and portion size alongside fat content, and adjust the amount to suit your needs.
Fat isn’t the only factor to consider around running. Hardlopen.nl also identifies fibre and protein as components of a meal that can feel heavy.
Consider fibre, quantity and timing separately; a low-fat label can’t predict how a product will sit with you.
The Albert Heijn and Jumbo raisins whose labels we checked list oil as an ingredient, but both labels show 0,5 g of fat per 100 g.
Use the nutrition table to assess the fat content, rather than automatically ruling out a product because of one ingredient.
After opening, Albert Heijn’s soaked dried apricots need to be refrigerated at a maximum of 7°C and have a limited shelf life.
Read the storage instructions before buying and choose packaging you can store and use as directed.
Its product information covers AH Raisins and AH Soaked Dried Apricots, so you can compare dry and soaked options.
Jumbo lists Sun-Dried Sultana Raisins in a 500 g pack.
Lidl stocks Alesto, which includes dried fruit.
ALDI’s Dutch product pages list Trader Joe’s raisins in a 500 g pack and sun-dried apricots in a 250 g pack.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk’s range overview includes 1 de Beste raisins and dried fruit.
These Joybuy products are dried apricots for anyone looking for a portion-controlled fruit snack during a training period; check the ingredients and usage information before choosing.
No image available
Suitable if you want to have dried apricots as a portion-controlled snack during a training period.
Please note: the product information lists added sugar, maltose syrup and sulphites. Once opened, the product should be consumed immediately; it isn’t suitable for anyone who needs to avoid sulphites.
No image available
Suitable if you’re looking for dried apricots as a snack on the go or a portion-controlled bite to eat between meals.
Check the ingredients if you want to avoid added sugar or sulphites; the product information lists sugar, maltose syrup and sulphites.
Not on its own. The Netherlands Nutrition Centre lists 14,3 g of carbohydrates in a standard 20 g handful of raisins; for long training sessions, consider your overall diet, not just this snack.
No. A low fat value per 100 g doesn’t, on its own, prove that the fat content has been reduced compared with a similar product. The labels of the supermarket products we checked support their stated fat values, but not a comparative reduced-fat claim.
Follow the label on the specific pack. For AH Soaked Dried Apricots, Albert Heijn says to refrigerate the product at a maximum of 7°C after opening and notes that it has a limited shelf life.
Read the current ingredients and allergen information. The PLUS dried apricot label lists E220 and sulphites; the NVWA lists sulphites among the allergens consumers must be informed about.
