Choose according to the amount you actually eat: multiply the kcal per 100 g shown on the packaging by your weighed portion in grams, then divide by 100. For a product to be described as ‘low calorie’, the European Commission sets a limit of no more than 40 kcal per 100 g for solid foods; the Netherlands Nutrition Centre recommends eating no more than 20 g of dried fruit a day. So a small portion does not automatically make a product low in calories.
You want a sweet snack at work and pay attention to the energy in the portion you actually eat, rather than a product’s general healthy image. The Netherlands Nutrition Centre recommends no more than 20 g of dried fruit a day.
You check the ingredients, added sugar and any allergens that are relevant to you. For example, product information from Jumbo, Albert Heijn and PLUS distinguishes between total and added sugars; the Netherlands Food and Consumer Product Safety Authority explains allergen labelling.
You choose a pack size to suit several snack breaks and what you can store at work. Product information from Albert Heijn, PLUS and Lidl includes details such as storage advice, pack size and where to buy the product.
Start with the energy in your weighed portion, then check the ingredients and storage advice. This helps you compare packs on the points that matter for a snack at work.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Use the kcal per 100 g listed on the exact pack and calculate the amount for your weighed portion. The Netherlands Nutrition Centre recommends no more than 20 g of dried fruit a day. | When I have a sweet snack, I want to match the energy to what I actually weigh out; around 38% of consumers prioritise energy per portion eaten. |
| Ingredients and allergens | Read the ingredients and allergen information on the packaging. Don’t assume that total sugars and added sugars mean the same thing. | When I check the ingredients and allergens that are relevant to me, I want to know exactly what is in the pack; around 23% of consumers give this the highest priority. |
| Storage and portioning | Check the storage advice after opening and choose a pack that suits the amount you use. AH Stewed Dried Apricots must be refrigerated after opening at a maximum of 7 °C. | When I split snacks across several occasions, I want to be able to store them as directed on the product; around 23% of consumers prioritise convenience. |
| Packaging and where to buy | Choose an amount to suit your needs and check that the product is available through your preferred shopping channel. | When I plan my shopping for several snack breaks, I consider the pack and how to get to the shop; around 16% of consumers prioritise this practical approach to shopping. |
The ‘low calorie’ claim depends on the energy per 100 g, not the size of the portion you eat. For solid foods, the European Commission sets a limit of no more than 40 kcal per 100 g.
Compare the value on the label of the exact pack and work out the energy in your portion.
PLUS dried apricots contain 0 g of added sugars and 53.4 g of total sugars per 100 g, according to the product information. These figures describe different things.
Read the ingredients and nutrition table separately, and take your portion size into account.
AH Stewed Dried Apricots must be refrigerated after opening at a maximum of 7 °C.
Before buying, check whether you can follow the storage advice at work.
A larger pack doesn’t tell you what portion you want to eat or how long the contents can be kept after opening. Lidl lists the dried fruit examined as available in store only.
Choose an amount to suit your needs, and check the storage advice and where to buy it.
The product pages include stewed apricots and organic prunes with water.
Jumbo Pitted Dried Apricots 250 g is a specific example with nutritional values per 100 g and per 20 g.
Alesto is Lidl’s own brand for products including nuts and dried fruit; its range page lists several 200 g varieties of dried fruit.
ALDI Netherlands features Trader Joe's Sun-Dried Prunes in a 250 g pack.
PLUS Dried Apricots 375 g is an own-brand example with ingredients, allergens and nutritional values listed.
1 de Beste Apricots 375 g is an example of Dirk’s own brand.
These products are dried plums and raisins for snacks that you can weigh out yourself or take with you in pre-portioned packs.
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The description lists 65 g packs for a ready-portioned snack.
214 kcal per 100 g; the ingredients include plums and fructose syrup.
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The description presents raisins as a ready-to-eat snack that you can also weigh out yourself.
99.5% raisins and sunflower oil; 1431 kJ per 100 g. Once opened, keep tightly sealed in a cool, dry place.
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According to the description, the pack contains ten 14 g boxes for pre-portioned servings.
The description states that these are organic raisins with no added sugars. The energy content is 896 kJ per 100 g.
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The product description lists pitted plums as a ready-to-eat snack.
283 kcal per 100 g; the ingredients are listed as dried plums.
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The plums are described as a ready-to-eat snack; you can weigh out your own portion.
68 kcal and 3.0 g of salt per 100 g. The ingredients include white sugar, salt and sweetener.
Multiply the kcal per 100 g shown on the packaging by the number of grams in your weighed portion, then divide by 100. Use the nutritional information on the pack you actually buy; the Netherlands Nutrition Centre’s calorie checker gives general averages.
A small portion alone isn’t enough to justify that claim. For solid foods, the European Commission sets a limit of no more than 40 kcal per 100 g. If the product doesn’t meet that limit, talk about the energy in your portion without using the claim.
No, follow the advice for the exact pack. AH Stewed Dried Apricots must be refrigerated after opening at a maximum of 7 °C; this isn’t general advice for all dried fruit.
Read the allergen information on the packaging and keep the pack available. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of pre-packed products.
No, that statement alone doesn’t tell you how much total sugar the product contains. For the dried apricots examined, PLUS lists 0 g of added sugars and 53.4 g of total sugars per 100 g; check both figures on the pack you choose.
