If you fancy a small sweet snack during a night shift and are keeping an eye on calories, you can use general nutritional values to compare different types of fruit: the Netherlands Nutrition Centre lists 40 kcal per 20 g of dried prunes, around 58 kcal per 20 g of dried apricots, 65 kcal per 20 g of raisins and 67 kcal per 20 g of dried cranberries. When choosing, always check the label on the exact pack and weigh your portion. According to the European Commission, the EU ‘low energy’ claim applies to solid foods containing no more than 40 kcal per 100 g, not to a small snack portion. Also check the ingredients and storage instructions for your workplace.
You want to take a small sweet snack with you and are mainly interested in the energy content of the amount you actually eat. The general values from the Netherlands Nutrition Centre can help you make an initial comparison; when choosing a product, check the nutrition table on the exact pack.
You don’t want to keep dipping into the same bag during different breaks. Weighing out a portion in advance helps you spread your snacks across your shift.
Your choice also depends on how easy the snack is to prepare and store at work. For example, Albert Heijn’s soaked apricots have specific refrigeration instructions once opened.
First compare types of fruit using the same portion size, then check the details and storage instructions on the pack you plan to take with you.
Choose these if: you enjoy prunes and are looking for a portion with a relatively low general reference value.
Bear in mind: the Netherlands Nutrition Centre lists 40 kcal per 20 g; this is not the nutritional value for every pack of prunes.
Choose these if: you prefer apricots and want to weigh out your own portion.
Bear in mind: the Netherlands Nutrition Centre lists 26 kcal per 9 g apricot, which works out at around 58 kcal per 20 g; soaked varieties may have different product information.
Choose these if: you prefer raisins as a small snack or an addition to another snack.
Bear in mind: the general value from the Netherlands Nutrition Centre is 65 kcal per 20 g; check the ingredients for the variety you choose.
Choose these if: cranberries are your preference and you can compare the ingredients on the pack.
Bear in mind: the Netherlands Nutrition Centre lists 67 kcal per 20 g; this general value doesn’t tell you which sugars have been added to a specific variety.
| What to consider | What to look for | Who should pay particular attention? |
|---|---|---|
| Calories per portion | Compare the kcal per 100 g on the label, then calculate the value for your weighed portion. According to the European Commission, the ‘low energy’ claim applies to solid foods containing no more than 40 kcal (170 kJ) per 100 g. | I want to know how much energy my own portion provides, not just how small it looks; around 40% of consumers prioritise calories per portion. |
| Dividing up portions | Decide in advance how much to take for your whole shift, and bear in mind the other parts of your snack. | I want to spread my snacks across several breaks without repeatedly reaching into the bag; around 30% of consumers prioritise portion control. |
| Ingredients and claims | Read both the ingredients list and the nutrition table. ‘No added sugars’ does not mean ‘sugar-free’ or ‘low-calorie’. | I want to know which ingredients and additions are in my snack; around 20% of consumers start by checking this information. |
| Taking it with you and storage | Check the storage instructions before and after opening, and make sure you can follow them at work. | I want to choose a snack I can store and portion properly at work; around 10% of consumers prioritise this practical consideration. |
The EU ‘low energy’ claim is assessed per 100 g for solid foods, not on the basis of a small portion. So a small portion may provide a different amount of energy from what the claim threshold might suggest.
Note the portion size in grams alongside the kcal for that portion. The European Commission sets the claim threshold at no more than 40 kcal (170 kJ) per 100 g.
Even if no sugars or sweetening ingredients have been added, the product may still contain naturally occurring sugars.
Read the ingredients and nutrition table together, and calculate the values for the amount you plan to take with you.
Albert Heijn suggests dried fruit with unsalted nuts as a snack idea. The value for the fruit alone doesn’t tell you the energy content of the whole combination.
Weigh each ingredient separately and use the nutrition table for each one to calculate the portion.
AH Soaked Dried Apricots should be refrigerated at no more than 7°C after opening. This product-specific advice doesn’t automatically apply to other types or packs.
Check the instructions on the exact pack before preparing your snack, and arrange suitable refrigeration if needed.
Relevant for soaked dried apricots and snack ideas for night shifts. The product information and snack advice come from Albert Heijn.
Jumbo lists pitted dried prunes in a 250 g pack.
Lidl describes its Alesto range of dried fruit and nuts, and mentions dried fruit as a topping, among other uses.
ALDI describes Trader Joe’s Sun-Dried Apricots, in a 250 g pack, as soft dried apricots. Trader Joe’s is the product brand name.
PLUS lists dried prunes in a 375 g bag.
In its own search results, Dirk lists 1 de Beste Pitted Prunes, 375 g; 1 de Beste is the product brand name.
This selection of Joybuy products includes dried prunes and apricots for planning portions during a shift. Compare the stated energy per 100 g and the ingredients with the amount you want to take with you.
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The stated energy per 100 g gives you a starting point for calculating the energy in a weighed snack portion.
The product description lists 68 kcal per 100 g and a pack size of 90 g.
The ingredients information lists aspartame and 5,0 g of salt per 100 g; according to the description, the product contains a source of phenylalanine.
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This pack may suit you if you want to take a small amount with you and calculate the energy per portion yourself.
The product description lists 214 kcal per 100 g and a pack size of 65 g.
The ingredients list includes fructose syrup; the nutrition table lists 41,3 g of sugars per 100 g.
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The product description says these pitted prunes can be eaten straight from the pack.
The stated energy is 283 kcal per 100 g; the pack contains 430 g.
When planning, bear in mind the instruction in the description to consume the product immediately after opening.
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The nutritional value per 100 g allows you to calculate the energy for your own weighed portion.
The product description lists 285 kcal per 100 g and a pack size of 280 g.
The ingredients list includes white sugar and crystalline fructose.
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The stated energy per 100 g helps you calculate the value for a weighed portion of dried apricots.
The product description lists 311 kcal per 100 g and a resealable pack of 250 g.
The ingredients list includes sugar and malt syrup; the product description mentions sulphites.
No. According to the European Commission, the EU ‘low energy’ claim for solid foods applies to products containing no more than 40 kcal (170 kJ) per 100 g. A snack portion containing 40 kcal doesn’t automatically mean the product meets that threshold.
Before your shift, weigh out the amount you want to take with you and divide it between your planned breaks. This helps you avoid repeatedly reaching into the bag; count any other parts of your snack separately.
Follow the instructions on the exact pack. For AH Soaked Dried Apricots, Albert Heijn says to refrigerate at no more than 7°C after opening. Arrange suitable refrigeration for this product, and don’t assume the same advice applies to other dried fruit.
Check the ingredients and allergen information on the pack of the exact product. The Netherlands Food and Consumer Product Safety Authority says that allergen information for prepacked products is shown on the label. The Dutch Food Allergy Foundation explains that sulphites can be found in dried fruit; check for them if sulphites are relevant to you.
Use the information on the pack of the product you have for ingredients, nutritional values and allergens. A different product code or an older product listing isn’t a substitute for the details of your product; Albert Heijn and PLUS direct customers to their customer or consumer service teams if they have questions.
