Start by weighing your portion, then calculate its energy content using the nutrition information on the exact pack; the Voedingscentrum recommends eating no more than 20 g of dried fruit a day. Also compare the ingredients and allergen information: no added sugar does not automatically mean fewer calories. Under the European Commission’s rules, a ‘low energy’ claim for solid foods is limited to products containing no more than 40 kcal per 100 g; the supermarket products checked for this article all exceed that amount.
You want something sweet between breakfast and lunch, while choosing how much energy your snack contains. Weighing your portion and checking the label on the exact pack is more useful for this than simply choosing a type of fruit.
You check for added sugar, preservatives and ingredients that matter to you, such as allergens. These are separate considerations from the number of calories in your portion.
You buy dried fruit for several mornings and want to prepare portions in advance. Pack size, texture and the storage instructions for the exact product all play a part.
First, weigh the amount you want to eat. Then compare the nutrition information, ingredients and packaging for the exact product.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Calories per portion | Calculate kcal per 100 g × portion weight in grams ÷ 100. The Voedingscentrum recommends eating no more than 20 g of dried fruit a day. | If you want a small snack between breakfast and lunch and want to know its energy content, check both the weight and the value on the label. Around 42% of consumers consider calories first. |
| Ingredients and allergens | Read the ingredients alongside the nutrition information. If you have a relevant allergy, also check the allergen information on the pack. | If you want to avoid added sugar or check an ingredient that matters to you, the exact ingredients are key. Around 25% of consumers prioritise ingredients. |
| Portioning and storage | Check the net weight, storage instructions and any warnings about stones that may remain. | If you want to prepare portions for several mornings, the pack size and storage instructions need to suit how you plan to use the product. Around 17% of consumers put practical portioning first. |
| Pack size | Decide how many small portions you want to get from the pack and follow the instructions for storing it after opening. | If you’re choosing a pack for regular snack breaks, you’ll want to use its contents without losing sight of portion size. Around 16% of consumers focus on whether the pack is practical and affordable for their planned use. |
For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for a ‘low energy’ claim. A small portion does not change the nutrition information per 100 g.
Calculate the energy content of your weighed portion, and don’t use the ‘low energy’ claim just because the portion is small.
AH Zachte pruimen zonder pit and PLUS Gedroogde pruimen state that they contain 0 g of added sugars, but provide 254 and 282 kcal per 100 g respectively.
Read the energy value and ingredients list together; they answer different questions.
The product page for the AH prunes checked lists a portion of 50 g. That is not the same as the Voedingscentrum’s general recommendation of no more than 20 g of dried fruit a day.
Weigh the amount you want to eat and check whether the nutrition information is given per 100 g or per portion.
The two Jumbo products checked provide 237 kcal per 100 g for the regular apricots and 283 kcal per 100 g for the organic variety.
Choose organic certification if it matters to you, and check the energy value separately on the label for the exact product.
The AH Zachte pruimen zonder pit checked are a specific option if you’re looking for soft prunes to weigh out into portions.
The regular and organic apricots checked have different product features for you to compare on the label.
Lidl sells dried mango strips, among other products, under its Alesto brand.
ALDI sells TRADER JOE'S Sun-Dried Prunes in a 250 g pack.
PLUS Gedroogde pruimen are sold in a 375 g bag, suitable for several snack breaks where you weigh out your own portions.
Dirk sells 1 de Beste pitted prunes under its own brand in a 375 g pack.
These Joybuy products are dried prunes and jujubes for anyone who wants to weigh out a portion and check the nutrition information for the exact variety.
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If you want to calculate the energy content of a weighed portion, the nutrition table gives the value per 100 g.
214 kcal per 100 g; 65 g pack. The ingredients list includes prunes, fructose syrup and oligofructose. A 65 g pack is not the same as the Voedingscentrum’s general recommendation of no more than 20 g of dried fruit a day.
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If you’re looking for pitted prunes and want to calculate the energy content of your chosen portion using the label.
283 kcal per 100 g; 430 g pack. The product information says the contents should be consumed immediately after opening.
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If you’re looking for dried red jujubes to weigh out or use in a recipe.
300 kcal per 100 g; 500 g pack. The ingredients list states red dates (100%).
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If you’re looking for dried jujubes to snack on or use in recipes, and are happy to account for the stones.
331 kcal per 100 g; 450 g pack. The ingredients list states jujube (100%).
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If you’re looking for dried jujubes that, according to the product description, are ready to eat.
304 kcal per 100 g; 500 g pack. Jujube is the only ingredient listed. The product information says the contents should be consumed immediately after opening.
No. The Voedingscentrum’s recommendation to eat no more than 20 g of dried fruit a day is nutritional advice, not a legal limit on what you can buy or what a pack can contain. Also take into account any other dried fruit you eat that day.
A small portion alone is not grounds for a ‘low energy’ claim. Under the European Commission’s rules, solid foods must contain no more than 40 kcal (170 kJ) per 100 g. It’s better to state the kcal in a clearly defined portion without suggesting that the product meets this requirement.
Use general values as a guide only. The Voedingscentrum says that average nutrition values can vary between brands, so calculate your portion using the label for the exact product.
Check the allergen information on the pack for the exact product. The Netherlands Food and Consumer Product Safety Authority lists sulphites among the allergens that must be declared on prepacked foods. According to the product information, the regular Jumbo apricots checked contain sulphites.
Before eating the product, use the information on the pack you have. Albert Heijn and PLUS warn that ingredients, nutrition values and allergen information can change. If you have questions, contact the customer or consumer service team at the relevant shop.
