Evening snackers watching their fat intake
You’re looking for dried fruit that’s low in fat and want to know what ‘low fat’ means. Compare the fat content of the specific product, rather than relying on the product category or supermarket name.
Who is this buying guide for?
Sweet-toothed snackers watching their portions
You want something sweet for later in the evening and keep an eye on the energy and sugar in the amount you actually eat. Weighing out a portion makes comparisons more useful.
Label-conscious snack shoppers
You want to know which ingredients and storage instructions apply to your choice. If you know you’re sensitive to sulphites, the ingredients list matters more than the colour or supermarket name.
What should you look for in low-fat dried fruit?
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat content | Check the fat per 100 g and the exact product. For solid foods, the threshold for the claim ‘low fat’ is no more than 3 g of fat per 100 g, according to the European Commission. | If I’m mainly looking for something low in fat, I want to be able to compare the figures on the label and avoid mistaking a comparative claim for an absolute value. Around 29% of consumers make fat content their top purchasing priority. |
| Energy and sugar | Compare energy and sugar per 100 g and per weighed portion. The Netherlands Nutrition Centre recommends no more than 20 g of dried fruit a day; include any you’ve already eaten that day in your total. | If I want a small sweet snack, I pay attention to how much I actually serve myself and what that portion contains. Around 36% of consumers put portion size and energy first. |
| Ingredients | Check total sugars, any added sugars listed and the ingredients list separately. If you know you’re sensitive to sulphites, check for those too. | If I want to keep an eye on sugar or certain ingredients, I need information from the specific pack. Around 21% of consumers make ingredients their top priority. |
| Packaging and storage | Check the pack size and the instructions for after opening; soaked apricots may need to be stored differently from dried varieties. | If I use small amounts or a product needs to be kept chilled, I want packaging and instructions that suit the way I use it. Around 14% of consumers focus mainly on convenience and storage. |
Common pitfalls
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Assuming low fat means low calorie
A low fat content on its own doesn’t tell you how much energy or sugar a product contains. The varieties examined differ in these nutritional values.
Compare fat, energy and sugar for the same weighed amount.
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Taking the pack’s serving size as a daily recommendation
The pack of AH Soaked Dried Apricots lists a 50 g serving, while the pack of Jumbo Blue Raisins lists 30 g. The Netherlands Nutrition Centre recommends no more than 20 g of dried fruit a day.
Weigh out your own portion and take into account any dried fruit you’ve already eaten that day.
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Comparing soaked and dry apricots as if they were the same
AH Soaked Dried Apricots contain added water. The energy per 100 g therefore compares the product as sold; it doesn’t show that you’re comparing the same amount of original dried fruit.
Check the variety and ingredients first, then compare the nutrition information on the same basis.
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Assuming similar product names mean the products are identical
Products in the same category or with similar nutritional values aren’t necessarily identical brands or varieties.
Check the full product name, variety, pack and ingredients before comparing products.
Supermarket brands to consider
Albert Heijn
The AH product examined is Soaked Dried Apricots, in a 250 g pack.
- Albert Heijn states that this variety contains 182 kcal and 0.6 g of fat per 100 g.
- The apricots contain added water and sulphites. Once opened, they should be refrigerated at a maximum of 7 °C.
Jumbo
The products examined are Pitted Dried Apricots and Blue Raisins, both in 250 g packs.
- The labels provide product-specific information to help you compare fat, energy and sugar.
- The apricots and raisins examined list sulphites. These figures apply to these varieties, not necessarily to the entire range.
Lidl
Lidl sells dried fruit under the Alesto product range; dried stone fruit is available in several varieties in 200 g packs.
- The range information describes dried fruit as a snack or topping.
- Check the nutrition information for the variety you choose; the range page alone doesn’t tell you its fat content.
ALDI
The Dutch product page describes 250 g of sun-dried apricots sold under the Trader Joe’s product range.
- The product page describes these apricots as soft.
- Check the label on the pack you choose for the fat content and other nutritional values.
PLUS
PLUS Dried Apricots are sold in a 375 g stand-up pouch.
- PLUS states that they contain 0.5 g of fat and 53.4 g of total sugars per 100 g, alongside 0 g of added sugars.
- The ingredients list includes sulphites; ‘0 g of added sugars’ doesn’t mean the product contains no sugar.
Dirk
Dirk sells 1 de Beste Apricots in a 375 g pack.
- The product page describes the apricots as suitable for snacking and cooking.
- A description such as ‘healthy snack’ doesn’t prove that a product is low in fat; check the nutritional information for the variety.
Dried fruit on Joybuy
These Joybuy products are varieties of dried fruit that you can compare by fat per 100 g, sugar, ingredients and portion size. A low fat content doesn’t automatically mean low sugar or low energy.
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Haoxiangni Dr.Jujube (Premium Gold-Grade Pitted), 390 g
The product information describes pitted jujubes that are ready to eat.
The nutrition table states that per 100 g they contain 0 g of fat, 327 kcal and 50 g of sugar.
According to the product information, the product should be eaten immediately after opening.
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Haoxiangni Pitted Jujubes, 500 g
According to the product information, these pitted jujubes are sold as dried fruit that’s ready to eat.
The product information states that per 100 g they contain 0.5 g of fat, 300 kcal and 60 g of sugar.
The ingredients are listed as 100% red dates; after opening, you can reseal the pack and store it in a cool, dry place.
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OHLA Dried Soursop, 180 g
The product information describes soft dried soursop as a snack.
The nutrition table states that per 100 g it contains 2.21 g of fat, 348 kcal and 72.6 g of sugar.
The ingredients list includes white sugar and glucose; check the ingredients if added ingredients are important to your choice.
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Three Squirrels Red Apricot Dried, 250 g
The product information describes the dried red apricots as ready to eat.
The nutrition table states that per 100 g they contain 0 g of fat, 311 kcal and 62 g of sugar.
The ingredients list includes white sugar, maltose syrup and sulphites. According to the product information, the apricots should be eaten immediately after opening.
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Be&Cheery Dried Red Apricots, 300 g
The product information describes these dried red apricots as ready to eat.
The nutrition table states that per 100 g they contain 1.0 g of fat, 327 kcal and 64.5 g of sugar.
The ingredients list includes sugar and maltose syrup; check it alongside the fat content if ingredients are important to your choice.
Frequently asked questions
Does ‘reduced fat’ mean the same as ‘low fat’?
No. For solid foods, ‘low fat’ means no more than 3 g of fat per 100 g, according to the European Commission. ‘Reduced fat’ is a comparison with another product; no reduction in fat compared with a reference product has been established for the products in this buying guide.
How much dried fruit is suitable for a late-night snack?
The Netherlands Nutrition Centre recommends no more than 20 g of dried fruit a day. This is general daily guidance, not an additional allowance for a snack around midnight, so include any you’ve already eaten that day in your total.
Does dried fruit need to be refrigerated after opening?
It depends on the product. Once opened, AH Soaked Dried Apricots should be refrigerated at a maximum of 7 °C. The Jumbo and PLUS dried apricots examined say to store them in a cool, dry, dark place. Always follow the instructions on your pack.
What should I check if I’m sensitive to sulphites?
Check the ingredients and allergen information on the specific pack. The Dutch Food Allergy Foundation describes sulphites as a preservative that can cause intolerance reactions. The apricot products examined list sulphites; a low fat content says nothing about whether a product is suitable if you’re sensitive to sulphites.
Does ‘no added sugar’ mean a product is low in sugar?
No. AH Soaked Dried Apricots state that they contain 0 g of added sugars and 37 g of total sugars per 100 g. PLUS Dried Apricots state that they contain 0 g of added sugars and 53.4 g of total sugars per 100 g. Check both figures separately.