For a movie night, weighing out your portion in advance makes it easier to keep track of the calories in dried fruit; the Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day. In equal 20-gram portions, the Jumbo apricots reviewed provide 47.4 kcal, the PLUS prunes 56.4 kcal and the AH raisins 68.8 kcal, based on the energy per 100 grams shown on the labels from Jumbo, PLUS and Albert Heijn. These three products contain more than 40 kcal per 100 grams, putting them above the European Commission’s threshold for a ‘low-calorie’ claim. ‘Low fat’ or ‘no added sugar’ does not automatically mean low in calories.
You fancy something sweet during a movie night, but want to keep an eye on how much you eat and the calories. Weighing out a portion and checking the nutritional information on the exact pack are more useful than relying on a product’s healthy image.
You’re looking for dried fruit with no added sugar, or need to take allergens or sulphite sensitivity into account. Your choice depends on the ingredients and warnings for the specific variety, not just the type of fruit.
You want a snack you enjoy and can easily portion out, such as loose raisins, soft prunes or dried mango. Choose a fruit that suits your taste, and keep an eye on the portion size and pack information.
First decide what matters most to you, then compare the nutritional information on the exact pack with the amount you actually plan to eat.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g and weigh your snack; calculate kcal per 100 g × portion weight / 100. The Netherlands Nutrition Centre recommends eating no more than 20 g of dried fruit a day. | If I want to keep better track of how much I eat during a movie night, I weigh out my portion instead of eating straight from the bag. Around 42% of consumers prioritise the calories in their snack portion. |
| Ingredients and allergens | Check the ingredients, total sugars and allergen information separately. For the Jumbo apricots reviewed, pay particular attention to E220 (sulphites) and the allergen warnings. | If you’re looking for a particular ingredient profile or need to follow dietary restrictions, check the exact variety and pack. Around 25% of consumers give ingredients and personal dietary restrictions top priority. |
| Taste and texture | Choose your preferred type of fruit and texture; check whether the product is pitted and whether the pack still warns of possible stone fragments. Set your portion aside in advance. | If I mainly want something that suits my taste and is easy to portion out, I also consider its shape and texture. Around 17% of consumers prioritise taste and convenience. |
| Packaging and storage | Choose a net weight that suits how you plan to use the product, and follow the storage instructions and date information on the exact pack. | If you’re looking for a pack that suits the number of snack occasions you have planned, check the net weight and storage instructions for after opening. Around 16% of consumers consider pack size and storage the most important factors. |
Albert Heijn describes its raisins as a low-fat snack, but also lists 344 kcal per 100 grams. So the fat claim doesn’t mean they’re low in energy.
Check the energy information separately and calculate it based on the amount you weigh out.
Albert Heijn lists a serving size of 50 grams of raisins. Based on the label, that works out at 172 kcal; the Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day.
Keep the serving size on the label, dietary advice and the amount you actually eat separate.
AH Raisins lists 0 grams of added sugars, but also 59 grams of total sugars per 100 grams.
Check both the ingredients and the total sugars and energy. Don’t treat ‘no added sugar’ as a calorie claim.
The Jumbo apricots reviewed contain E220 (sulphites) and carry allergen and stone warnings. The fruit name alone doesn’t tell you which ingredients and restrictions apply to that variety.
Check the ingredients and warnings on the exact pack, especially if you need to follow dietary restrictions.
AH Raisins are a practical choice if you want to weigh out loose raisins; the pack contains 250 g.
Jumbo Dried Apricots Pitted 250 g is a specific apricot variety with nutritional information per 100 g and per 20 g portion.
Alesto Dried Mango is a mango option; the pack described contains 125 g.
ALDI describes TRADER JOE'S Sun-Dried Prunes 250 g as soft, pitted dried prunes.
PLUS Dried Prunes Per Bag 375 g is a specific prune variety with ingredient and nutritional information.
Dirk describes its pitted prunes in a 375 g pack as soft and suitable for snacking or using in recipes.
The products below are dried fruit for snacking straight from the pack. Compare the energy per 100 g on the exact pack and weigh out the portion you want to eat.
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According to the product description, these pitted red dates are ready to eat.
The ingredients list contains only red dates. The nutrition table gives the energy per 100 g; use that figure along with the weight of your portion.
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The product description says these pitted red dates are suitable for eating straight from the pack.
The ingredients list states 100% red dates. The nutrition table gives the energy per 100 g; the description also suggests using them in cooking, baking, soup and tea.
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According to the product description, these soft, pitted prunes are ready to eat.
The ingredients list contains only dried prunes. The nutrition table gives the energy per 100 g; the description also suggests using them as a topping.
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The product description says these dried red apricots are suitable for eating straight from the pack.
The ingredients include added sugar and maltose syrup; sulphites are also listed in the ingredient information. The nutrition table gives the energy per 100 g.
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According to the product description, these dried red apricots are suitable for eating straight from the pack.
The ingredients include sugar and maltose syrup; sulphites are listed in the allergen information. The nutrition table gives the energy per 100 g.
The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day. If you’ve already eaten dried fruit that day, include it in your total. This is dietary advice, not a legal portion limit or a guarantee that a snack will fit within your overall calorie intake.
For a specific purchase, use the nutritional values on the exact pack. The Netherlands Nutrition Centre gives a general figure of 40 kcal per 20 grams of dried prunes, while the PLUS product reviewed provides 56.4 kcal per 20 grams based on its label. General category information isn’t the same as product-specific information.
Check the ingredients and allergen information for the exact variety. The Jumbo apricots reviewed contain E220 (sulphites); the Dutch Food Allergy Foundation explains that sulphites can cause an intolerance reaction. The type of fruit or the words ‘pitted’ tell you nothing about sulphites.
For solid foods, the European Commission sets a ‘low-calorie’ claim threshold of no more than 40 kcal (170 kJ) per 100 grams. A smaller portion doesn’t change this product threshold. The Netherlands Food and Consumer Product Safety Authority says that European rules apply to nutrition claims.
Follow the storage instructions and date information on the pack for the exact variety. The packs of AH raisins, Jumbo apricots and PLUS prunes reviewed say to store in a cool, dark, dry place. The Netherlands Nutrition Centre’s general advice for opened mixed dried fruit doesn’t automatically apply to every dried fruit product.
