Walkers looking to add protein
You want to know how much protein a real portion or combination provides. Compare the label on your product with any average category figures from the Netherlands Nutrition Centre.
Who is this relevant to?
Walkers without access to refrigeration
You’re looking for a snack that you can store as directed while you’re out. Instructions vary between products: for example, opened packs of AH Soaked Dried Apricots must be kept refrigerated.
Walkers with a food allergy
Start by checking the ingredients, allergens and any ‘may contain’ warnings for the exact variety. Dried fruit may contain sulphites, and a fruit and nut mix contains nuts.
What should you look for when buying?
First decide whether you’re mainly looking for a carbohydrate-containing fruit snack or whether you also want to add protein deliberately. Then check the portion, ingredients and storage instructions for the variety you plan to take with you.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein per serving | Compare protein per 100 g and per serving you’ll actually take with you. Don’t treat average category figures as the nutritional value of a specific pack. | If I want my snack to make a measurable contribution to my protein intake, I check my own portion rather than relying on the product name. Around 36% of consumers prefer a clear protein contribution. |
| Snack for on the go | Check the carbohydrates per serving and read the storage instructions, especially after opening. | If I mainly want something practical to take with me, I check the portion and whether I can store the product as directed on the label. Around 29% of consumers prioritise convenience and a carbohydrate-containing snack. |
| Allergens and storage | Read the ingredients, allergens, possible ‘may contain’ warnings and storage instructions on the current packaging. | If I need to take an allergy into account or I’m heading out without reliable refrigeration, I want to know in advance whether the ingredients and storage requirements will work for me. Around 21% of consumers prioritise these points. |
| Portion and leftovers | Compare the pack size with your planned portions and check how to store an opened pack. | If I won’t use the whole bag on one trip, I want to know whether the leftovers will be practical to store. Around 14% of consumers focus mainly on the quantity and what happens to the rest after opening. |
Common buying mistakes
-
Assuming dried fruit is a protein-focused snack
A portion of fruit can provide carbohydrates without contributing much protein. For example, Jumbo lists 0.7 g of protein per 30 g serving of Blue Raisins.
Check the nutritional information for the portion you’re taking with you, and assess any additional protein source separately.
-
Assuming all dried fruit can be kept out of the fridge after opening
Storage instructions vary by product. AH Soaked Dried Apricots must be kept refrigerated after opening, at a maximum of 7 °C.
Check the instructions on the pack before taking an opened pack with you as your day’s supply.
-
Assuming fruit is automatically allergen-free
The apricots and raisins reviewed contain sulphites; a nut mix also contains nuts. Possible traces may also be relevant to your choice.
Check the ingredients and allergen information for the exact variety. The Netherlands Food and Consumer Product Safety Authority (NVWA) explains that allergen information for prepacked products appears on the label.
-
Buying specialist protein products as a standard part of your walking kit
According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Advice for intensive endurance sports doesn’t automatically apply to every gentle walk.
First consider your overall diet and the length and intensity of your trip before deciding whether you need a separate protein source.
Relevant brands to consider
Albert Heijn
Worth considering for soaked dried apricots as the fruit component of a snack.
- AH’s product information lists 4 g of protein per 100 g and no added sugars.
- The variety reviewed contains sulphites and must be kept refrigerated after opening, at a maximum of 7 °C.
Jumbo
The Blue Raisins reviewed are a carbohydrate-containing fruit snack.
- Jumbo lists 21.3 g of carbohydrates and 0.7 g of protein per 30 g serving.
- The variety contains sulphites and may contain traces of nuts, peanuts and other allergens. Check the pack label.
Lidl
Alesto is a relevant range for dried fruit and nuts.
- The product description for Alesto mango strips states that they contain no added sugars.
- That product description alone doesn’t tell you the protein content of a variety.
Aldi
The Trader Joe’s Student Mix reviewed is described as an unsalted nut mix with raisins.
- The product description confirms that it combines nuts and fruit.
- The Netherlands Nutrition Centre’s average for student mix isn’t the nutritional value of this specific pack.
Plus
The dried apricots reviewed are available in a 375 g stand-up pouch.
- PLUS lists 3.4 g of protein, 55.3 g of carbohydrates and 0 g of added sugars per 100 g.
- The apricots contain E220/sulphites; store them in a cool, dry, dark place.
Dirk
Dirk stocks 1 de Beste apricots in a 375 g pack.
- Dirk’s product description describes the apricots as soft.
- That description isn’t nutritional information and, by itself, doesn’t indicate the protein content.
Products on Joybuy
This selection focuses on fruit and nut mixes and dried fruit for a snack on the go. Compare the nutritional values shown, and check the ingredients and allergens for the variety you choose.
No image available
g'woon Oat Student Unsalted, 250 g
A mix with raisins and nuts for anyone who wants to take fruit and nuts along.
15.6 g of protein per 100 g, according to the product information.
Contains peanuts, cashews and almonds; the description also mentions possible traces of other nuts.
No image available
g'woon Cashew Nut Cranberry Mix, 200 g
A mix of cashews and dried cranberries for anyone who wants to combine fruit and nuts.
10.9 g of protein per 100 g, according to the product information.
Contains cashews; the description mentions possible traces of peanuts and other nuts.
No image available
J.ZAO Classic Daily-Nut Mix, 750 g, 30 sachets
The individual portions are handy if you want to take fruit and nuts along in separate sachets.
30 sachets of 25 g; 9.0 g of protein per 100 g, according to the product information.
Contains walnuts, almonds, cashews and hazelnuts.
No image available
Full of fruit flavor nuts and dried fruit sharing pack, 5-pack, 1,073 kg
A selection of fruit and nut snacks for anyone who likes to choose from different types of snack while out and about.
The product information doesn’t give a protein value for the pack as a whole.
Contains tree nuts. The plums contain aspartame, a source of phenylalanine. According to the product description, refrigerate after opening and consume within one day.
No image available
OHLA Dried Dragon Fruit, 180 g
Loose dried fruit for anyone who isn’t looking for a fruit and nut mix.
The product information lists 5 g of protein and 10 g of dietary fibre per 100 g.
According to the product description, it’s ready to eat and should be stored in a cool, dry place.
Frequently asked questions
Do you need a special protein snack for every walk?
No, not automatically. The Netherlands Nutrition Centre says that most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Advice for intensive endurance sports doesn’t necessarily apply to a gentle walk.
Can you take soaked apricots with you without keeping them chilled after opening?
Follow the instructions on the specific pack. AH Soaked Dried Apricots must be kept refrigerated after opening, at a maximum of 7 °C, and have a limited shelf life; other products may have different storage recommendations.
What should you look for in terms of allergens in dried fruit and fruit and nut mixes?
Always check the ingredients, allergens and possible ‘may contain’ warnings for the exact variety. The raisins and apricots reviewed contain sulphites, while a nut mix contains nuts. According to the NVWA, allergen information for prepacked products appears on the label.
Can you automatically call a fruit and nut mix ‘high protein’?
No. Adding nuts doesn’t, by itself, prove that a product meets the requirements for an authorised nutrition claim. The European Commission explains that nutrition claims are only permitted when they’re included in EU rules and meet the relevant conditions.
Is the average protein value for student mix the same as that of a specific bag?
No. The Netherlands Nutrition Centre gives an average of 2.8 g of protein per 25 g serving of student mix; don’t use this as the label value for a supermarket variety. For a specific mix, check the nutritional information and work out the protein contribution for your own portion.