Choose dried fruit based on the carbohydrates in a weighed portion, how long you’re training for and what you can tolerate while running. The Jumbo box reviewed contains 9.7 g of carbohydrates; the Netherlands Nutrition Centre gives a range of 30–60 g of easily absorbed carbohydrates per hour for endurance exercise lasting 1–2.5 hours, which may help improve performance. Practise your portions and your eating and drinking plan during training. A lower fibre value won’t predict how your stomach will react.
You don’t want to have to weigh or guess your portions while you’re out running. Individual boxes give you a set portion, but the amount of carbohydrate in each box determines how much you’re actually taking with you. Jumbo lists 9.7 g of carbohydrates per 14 g box.
You want to match the fuel you take with you to the length of your training session and your total carbohydrate intake, including what you drink or eat alongside it. Nutritional values on products such as AH Raisins and PLUS Sultana raisins can help you work out your own portions.
Your main priority is being able to tolerate what you eat while running. The amount and type of food are personal considerations, so try things out during training rather than assuming a particular type of dried fruit will be easy to digest for everyone. Sportzorg describes this as a trade-off between the amount of food and the energy it provides.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Carbohydrates per portion | Calculate the amount of carbohydrate, not just the sugars: portion weight × carbohydrates per 100 g ÷ 100. Include other food and drinks too. | If you want to plan your fuel for a longer run, a calculated portion is more useful than an approximate handful. Around 29% of consumers say planning their carbohydrate intake is their main purchasing priority. |
| Portion convenience | Check the weight of each inner pack and think about how many individual portions you want to take with you. | If you want to prepare a handy portion in advance without weighing it out on the go, a pre-portioned box can be practical. This is the main priority for around 24% of consumers. |
| Personal tolerance | Compare fibre and fat on the basis of an equal amount of carbohydrate; practise with your portions and drinking plan during training. | If you’re mainly looking for food you can tolerate while running, the figures on the label can’t predict how you’ll personally react. Around 23% of consumers put tolerance first. |
| Ingredients and allergens | Check both the ingredients list and the warnings about possible traces on the exact pack. | If an allergen is relevant to you, check what the packaging says before buying. Checking ingredients and allergens is the main priority for around 12% of consumers. |
| Stock and storage | Check the net weight and follow the storage instructions for the variety you choose. | If you want to portion out a supply for repeated training sessions, pack size and storage are practical considerations. Around 12% of consumers put planning their stock first. |
The Jumbo box reviewed contains 9.7 g of carbohydrates. That’s not the same as a plan calling for, say, 30 g per hour; the Netherlands Nutrition Centre gives a range of 30–60 g per hour for endurance exercise lasting 1–2.5 hours as a potentially useful guide.
Use the nutritional values per box to calculate your intake, and include everything you eat and drink during training.
If your plan calls for more carbohydrates, you may need to take several boxes with you.
The fibre values differ between the raisins reviewed, but this isn’t a tolerance study. Food volume, composition and your personal response all play a part.
Use fibre as one point of comparison and practise with your chosen portion during training.
The Jumbo boxes list raisins and sunflower oil, but also warn that they may contain various nuts, milk and soya. The NVWA requires allergens to be clearly distinguished from other ingredients on labels.
If you have a relevant allergy, check both the ingredients and the warnings on the exact pack.
The 50 g portion size on the AH product page is product information. It doesn’t take your training duration or other food into account.
Calculate the carbohydrates per portion yourself and adjust the amount to fit a plan you’ve practised during training.
AH Raisins 250 g is a practical option if you want to weigh out your own training portions. The official product page lists the ingredients, nutritional values and storage instructions.
Jumbo Raisin Snack Boxes, 14 Pack is a good fit if you want to prepare individual portions to take with you.
PLUS Sultana raisins 375 g is a larger pack for anyone who wants to weigh out their own portions in advance.
ALDI lists raisins in a 500 g pack and a cranberry and raisin mix in a 200 g resealable pack.
Lidl lists dried blueberries and cherries in a 100 g pack, noting that the product is only available in selected stores.
Dirk lists raisins in a 750 g pack, which may be useful if you want to weigh out portions from a larger supply.
No. Adjust your fuelling to the length and intensity of each session. The Netherlands Nutrition Centre says that ordinary food is enough for most people who exercise, and recommends extra carbohydrates mainly for prolonged, intense exercise.
Not if your plan calls for, say, 30 g of carbohydrates per hour: the Jumbo box reviewed contains 9.7 g. Calculate what else you eat or drink, and don’t confuse a snack portion with a personal serving recommendation.
Don’t treat it as a one-size-fits-all solution. For exercise lasting more than 2.5–3 hours, the Netherlands Nutrition Centre says you may be able to consume up to 90 g of easily absorbed carbohydrates per hour. You’ll need to practise during training to find out whether dried fruit, the amount and your drinking plan are practical and comfortable for you. This general guideline doesn’t prove that a particular dried fruit product is suitable.
Follow the instructions on the exact pack. The AH, Jumbo and PLUS raisins reviewed should be stored in a cool, dry, dark place. Also follow the stated use-by or best-before information.
No. Jumbo Raisin Snacks warn that the product may contain various nuts and other allergens. The Food Allergy Foundation notes that dried fruit may contain sulphites. If either is relevant to you, check the information for the exact variety.
Dutch government information sets out labelling requirements for prepacked food, including details of ingredients, allergens, net quantity and nutritional value. This information must be available in Dutch, including online. The NVWA says allergens must be clearly distinguished from other ingredients. This isn’t a separate sports certification for dried fruit.
