Use dried fruit as a small fruit component alongside a separate source of protein if you’re keeping an eye on your protein intake during a night shift. A 20 g serving of the apricots reviewed from Albert Heijn, Jumbo and PLUS provides around 0.64–0.80 g of protein, so don’t rely on the fruit alone for a snack aimed at sport or recovery. Also check the ingredients and storage instructions, as some varieties need to be refrigerated after opening.
If you exercise as well as working night shifts, consider the protein in the portion you actually eat and your overall diet. The Voedingscentrum explains how people who exercise can assess their protein intake through food.
If you want to prepare a small snack for your break, check the storage instructions in advance and whether any components need to stay chilled. The Voedingscentrum offers advice on safe storage; the packaging provides instructions for the specific fruit product.
Check the ingredients and allergen information for both the dried fruit and any extras. The NVWA explains what information must appear on prepacked products; sulphites are listed, for example, on the apricots reviewed from Albert Heijn, Jumbo and PLUS.
Choose this if: you want to take a small portion of fruit with you and get your protein from other meals or snacks.
Bear in mind: according to the product information, a 20 g serving of the apricots reviewed provides around 0.64–0.80 g of protein; Albert Heijn, Jumbo and PLUS list values per 100 g.
Choose this if: you want to pair fruit with a plant-based source of protein and the ingredients meet your allergen requirements.
Bear in mind: adding nuts doesn’t automatically make a combination eligible for a nutrition claim; check the overall composition and the packaging for allergen information.
Choose this if: you can take a chilled dairy component with you and keep it refrigerated at work.
Bear in mind: perishable dairy needs to be kept chilled; the Voedingscentrum advises not leaving perishable food out of the fridge for more than two hours.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per serving | Calculate the stated value for the portion you’ll actually take with you. Based on their nutritional information, a 20 g serving of the apricots reviewed from Albert Heijn, Jumbo and PLUS provides 0.80 g, 0.64 g and 0.68 g of protein respectively. | If you want your snack to contribute to your protein intake, check the amount in your portion rather than relying on the product category alone. Around 31% of consumers prioritise protein content. |
| Storage during your shift | Read the instructions for both unopened and opened packaging, as well as for every component in a combination. AH Soft Dried Apricots must be refrigerated after opening; the packaging specifies a maximum of 7 °C. | If you pack your snack in advance, you’ll want to know whether transport and breaks are compatible with the refrigeration available. Around 25% of consumers prioritise ease of storage. |
| Portion and sugar | Check total sugars, added sugars and the weight of your portion separately. For the apricots reviewed, Albert Heijn lists 37 g of total sugars per 100 g and no added sugars; PLUS lists 53.4 g of total sugars per 100 g and no added sugars. The Voedingscentrum recommends eating no more than 20 g of dried fruit a day. | If you want to weigh out a small portion in advance, it’s useful to distinguish total sugars from added sugars. Around 19% of consumers focus mainly on portion size and sugar. |
| Ingredients and allergens | Read the information on the exact packaging for each component. The apricots reviewed from Albert Heijn, Jumbo and PLUS list sulphites; Jumbo also states that they may contain nuts, peanuts and sesame. | If you need to take an allergy or sensitivity into account, check both the fruit component and any extras. Around 13% of consumers prioritise allergen requirements. |
| Pack size | Compare the net weight with the number of portions you want to prepare, and follow the storage instructions after opening. The packs reviewed include 200 g from Dirk, 250 g from Albert Heijn and Jumbo, and 375 g from PLUS. | If you’re preparing snacks for several shifts, look for a pack size that suits how you’ll use and store the product. Around 12% of consumers prioritise pack size and repeat purchases. |
A 20 g serving of the apricots reviewed from Albert Heijn, Jumbo and PLUS provides less than 1 g of protein, calculated from the values stated by the retailers.
Calculate the protein in the portion you’ll actually eat and choose a separate source of protein if needed. Don’t use a claim such as ‘high in protein’ just because a product contains protein: nutrition claims must meet European rules, as explained by the NVWA and the European Commission.
The apricots reviewed from Albert Heijn and PLUS state that they contain no added sugars, but the product information lists 37 g and 53.4 g of total sugars per 100 g respectively.
Check both values separately and weigh out the portion you’ll take with you.
According to Albert Heijn, AH Soft Dried Apricots must be refrigerated after opening. A combination with perishable dairy also needs to be kept chilled.
Check the instructions on the exact pack and consider how you’ll keep every component chilled during transport and your shift.
The fruit component may also contain sulphites. The Jumbo apricots reviewed also state that they may contain nuts, peanuts and sesame.
Read the current ingredients and allergen information for every component of your snack.
The AH Soft Dried Apricots reviewed are a fruit component with product information available on protein and storage.
The Jumbo Dried Apricots Without Stones 250 g reviewed can be assessed by checking their ingredients and stated nutritional values.
Alesto is Lidl’s product range, which includes dried fruit and nuts.
The Dutch ALDI product page describes Trader Joe's Sun-Dried Apricots, 250 g, as soft dried apricots.
The PLUS Dried Apricots reviewed, in a 375 g stand-up pouch, provide product information to help you check portions and ingredients.
The Dutch Dirk product page lists pitted apricots in a 200 g pack.
These products are dried fruit to use as the fruit component of a night-shift snack; base your protein intake on the nutritional information for the complete combination.
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Can be eaten as a fruit component alongside a separate source of protein.
The product information lists 98% jackfruit and vegetable oil.
According to the product description, it’s ready to eat and should be stored in a cool, dry place.
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Can be taken as a fruit component alongside a separate source of protein.
The product information describes the dates as pitted and ready to eat.
The description says to store them in a cool, dry place.
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Can be chosen as a fruit component; assess its contribution to your protein intake using the nutritional information for the complete snack.
The product information includes a nutrition table and says to store it in a cool, dry place.
According to the description, the pack should be closed after opening.
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Works as a fruit component alongside a separate source of protein; the stated protein value is low for a protein-focused snack portion.
The nutrition table lists 1.27 g of protein per 100 g.
The ingredients list includes sugar and a preservative. The description says to store it in a cool, dry place.
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Can be taken as a fruit component alongside a separate source of protein; don’t rely on the fruit alone for a protein-focused snack.
The nutrition table lists 1.2 g of protein per 100 g. The ingredients list includes strawberries and sugar.
The product information suggests taking it on the go and says the pack is resealable.
Not necessarily. According to the Voedingscentrum, most people who exercise don’t need special protein shakes or bars if they eat a varied diet. Consider your overall diet; your protein needs may differ from those of someone who doesn’t exercise if you do strength training or endurance sports.
Keep perishable components chilled and put them in the fridge when you get to work. The Voedingscentrum recommends keeping your fridge at 4 °C and not leaving perishable food out of the fridge for more than two hours. Also follow the storage instructions for the product you choose.
No. Follow the instructions for the exact variety. Albert Heijn says that AH Soft Dried Apricots must be refrigerated after opening, at a maximum of 7 °C, and have a limited shelf life. So an unrefrigerated work drawer isn’t the recommended place to store this variety.
For an unopened pack with a best-before date, the Voedingscentrum’s storage guide says that after this date you can look at, smell and taste the food. Once opened, follow the product’s specific storage instructions; don’t assume the date on an unopened pack still applies to an opened snack.
Check the ingredients, allergen declaration and any warnings on the exact packaging. The NVWA says allergen information must appear on the label of prepacked products. Sulphites are relevant to the apricots reviewed; also check any extras, such as nuts or dairy.
