Dried fruit is primarily a fruit component, not automatically a protein snack: in a general example from the Netherlands Nutrition Centre, one 9 g dried apricot contains 0.4 g of protein. To add protein to your office snack, check the nutrition information for the whole portion and, if needed, pair the fruit with a separate source of protein, such as dairy, tofu or unsalted nuts.
You want an office snack that fits a working day with a training session. Consider the whole snack and your overall diet; the Netherlands Nutrition Centre lists unsalted nuts, tofu and certain other foods as plant-based sources of protein.
You fancy something sweet between meals and choose carefully how much dried fruit to eat. Check the ingredients for the specific variety, including whether any sugar has been added.
You’re looking for fruit you can store and enjoy at work. Check the packaging and follow the storage instructions for the specific product.
First decide whether you’re mainly looking for fruit, portion control, convenience or ingredients that suit you. Then check the nutrition information for the portion you’ll actually take with you.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the protein per 100 g and per portion you’ve chosen. Keep plain fruit, a fruit and nut mix, and the complete snack separate when comparing. | If I’m choosing a snack to suit a working day with exercise, I want to know how much protein the whole portion provides. Around 42% of consumers prioritise protein content. |
| Portion and ingredients | Check whether sugar or syrup has been added and decide in advance how much you’ll eat. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day; this is dietary advice, not a legal purchasing limit. | If I want a small, carefully chosen sweet snack, I pay attention to the portion and ingredients. Around 25% of consumers prioritise portion control. |
| Buying and storage | Choose a pack size that suits how you’ll use the product and follow the storage instructions on the packaging. For mixed dried fruit, the Netherlands Nutrition Centre recommends storing it in a cool, dry, dark place in a tightly sealed container. | For my office supplies, portioning, storage and a suitable way to order all matter. Around 17% of consumers prioritise practical purchasing and storage. |
| Ingredients that suit you | Check the current ingredients and allergen information for the exact product; a fruit and nut mix may contain different allergens from plain fruit. | If I need to avoid certain ingredients, I check the specific variety before eating it. Around 16% of consumers prioritise ingredients that suit them. |
The Netherlands Nutrition Centre’s general example gives 0.4 g of protein per 9 g dried apricot. Eating more fruit isn’t the same as choosing a separate source of protein.
Work out the protein in your own portion and check the nutrition information for the whole snack. Don’t treat general nutrition values for fruit as product specifications for a supermarket item.
Packs of, for example, 250 or 375 g can contain several portions. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day; this is advice, not a legal portion limit.
Decide in advance how much to take with you and follow the storage instructions on the pack for the rest.
A mix may contain nuts or other ingredients that matter to your choice. The Netherlands Food and Consumer Product Safety Authority (NVWA) notes that allergens must be clearly listed on the label.
Check the current ingredients and allergen information for the variety you’ve chosen, especially if you have a known allergy or intolerance.
Albert Heijn’s category page includes plain dried fruit and fruit and nut mixes; there’s also a product page for AH Goji berries.
Jumbo’s product page describes Dried Pitted Apricots 250 g.
Lidl’s Alesto range features nuts and dried fruit; the retailer describes dried mango strips as suitable for work or on the go, among other occasions.
ALDI’s product page shows TRADER JOE'S Sun-Dried Apricots in a 250 g pack.
PLUS lists Dried Apricots in a 375 g stand-up pouch and offers delivery and collection as ordering options.
Dirk has a product page for pitted apricots.
These products suit the plain dried fruit and dried fruit with nuts options. They don’t prove that every variety is a protein snack: check the nutrition information and ingredients on the pack you choose.
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An option if you’re looking for a standalone fruit component for the office; the description says the goji berries can be eaten straight from the pack.
The pack contains 150 g. Store in a sealed container after opening.
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A good fit if you’re considering fruit and nuts as a combined snack; the description lists several fruit and nut components.
The bundle contains 5 packs weighing 1.073 kg in total. Some of the listed components contain sugar or sweeteners, including banana chips, cranberries and plums. The description says the plums contain aspartame; check the ingredients and allergen information on each pack.
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A fruit and nut mix for anyone who wants to enjoy both together; the product description gives the protein content per 100 g, not per portion.
According to the product description, the mix contains 50% cashew nuts and 50% dried cranberries, with 10.9 g of protein per 100 g. The cranberries are sweetened. Contains cashew nuts and may contain traces of peanuts and other nuts.
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A combination of dates and walnuts for anyone looking for fruit with a nut component; check the nutritional value per portion.
The product description lists 3.4 g of protein per 100 g and includes walnuts as an ingredient. Contains walnuts.
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An option if you’re looking for dried mango to snack on or add to something like yoghurt or breakfast cereal.
The product description lists 2 g of protein per 100 g and says the product is individually packaged. Contains sulphites.
No, not just because you exercise. The Netherlands Nutrition Centre discusses extra protein specifically for people who do intensive strength or endurance training; your needs depend partly on your sporting goals and overall diet. Choose an office snack based on the nutrition information for the whole portion.
Compare the same type of product and the same quantity. The Netherlands Nutrition Centre lists 0.4 g of protein per 9 g dried apricot and 2 g per 70 g bowl of dried, soaked apricots; these aren’t equivalent portions. These general values don’t replace the label on a supermarket product.
For mixed dried fruit, the Netherlands Nutrition Centre recommends storing it in a cool, dry, dark place in a tightly sealed container. Follow the storage instructions and best-before date on the pack for the specific product; this advice doesn’t give a universal storage period for every variety.
Nutrition claims must comply with European rules. The NVWA explains that rules apply to nutrition claims, and the Netherlands Nutrition Centre says that only approved claims may be used. A product name or the presence of nuts alone doesn’t substantiate a claim.
Check the allergen information for the exact product before eating it. The NVWA requires relevant allergens to be clearly listed on the label, so don’t judge a fruit and nut mix by the fruit name alone.
