Portion-conscious snackers
You want to eat a measured amount of dried fruit on the go, so you check the energy per 100 grams and the size of your portion. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day.
Who is this buying guide for?
Label-conscious shoppers
You compare ingredients and nutritional values, and check allergen information if it’s relevant to you. Product information from Albert Heijn, Jumbo and PLUS shows why you should look at total sugars and added sugars separately.
Practical road trip planners
You want to portion your snacks in advance and think about how to carry and store them. Check the pack size and storage instructions for the exact product.
What should you look for when buying?
Start by deciding how much you want to take with you, then compare labels for the same portion size. This helps you avoid letting pack sizes or product names skew the comparison.
The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day. This is dietary guidance, not a legal portion limit. The checked product information for prunes from Albert Heijn lists 240 kcal per 100 grams; Jumbo and PLUS each list 282 kcal per 100 grams. These are product values from the retailers named, not independent measurements.
| What to consider | What to look for | Who is this relevant to? |
|---|---|---|
| Calories per portion | Compare kcal per 100 grams, then work out the value for the same portion weight. | If I want to weigh out my snacks carefully while travelling, I focus on the energy in that portion. Around 46% of consumers prioritise calories per portion actually eaten. |
| Ingredients and allergens | Read the ingredients list and allergen information for the exact variety. | If I want to check the ingredients or need to take an allergy into account, I want to be able to check the label for the variety I’ve chosen. Around 27% of consumers prioritise this information. |
| Portioning and storage | Check the pack weight and storage instructions, including after opening. | If I want to prepare portions for the journey, I check that the pack suits my trip and that I can store the product as directed on the label. Around 27% of consumers prioritise convenience when travelling. |
Common mistakes
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Assuming ‘no added sugar’ means low in calories
PLUS product information lists 0 grams of added sugars, but also 282 kcal and 38.1 grams of total sugars per 100 grams.
Check the energy and total sugars alongside the ingredients, then decide how much you want to take with you.
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Treating the portion size on the pack as general dietary advice
A supplier’s suggested portion isn’t automatically the same as the Netherlands Nutrition Centre’s recommendation of no more than 20 grams of dried fruit a day.
Compare products per 100 grams and calculate the values for the same portion weight.
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Applying general nutrition information to a specific pack
The Netherlands Nutrition Centre’s calorie checker gives a general example for dried prunes; the values on product labels may differ.
Use the nutritional information for the exact variety you’re buying in your calculations.
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Assuming ‘pitted’ guarantees there will never be a stone
Albert Heijn warns that a stone may accidentally remain despite checks.
Take care when eating the fruit and follow the warnings on the pack.
Brands to consider
Albert Heijn
The checked organic prune variety may be worth considering if you want to compare ingredients and nutritional values.
- For this variety, Albert Heijn lists prunes and water as ingredients, and 240 kcal per 100 grams.
- The product information warns that traces of nuts and peanuts may be present, and that a stone may remain despite checks. Organic doesn’t mean low in calories.
Jumbo
The checked 500-gram pack of dried prunes could suit you if you want to portion them yourself.
- Jumbo lists 99.7% prunes, sunflower oil and the preservative E202.
- The product information lists 282 kcal per 100 grams; the supplier’s portion size is not dietary advice.
Lidl
The product listing for dried stone fruit includes several 200-gram varieties.
- The pack size and varieties can help you decide what quantity you need.
- The varieties can’t be ranked by calories on this information alone. Check the nutritional values on the exact pack.
ALDI
The product listing is for Trader Joe’s pitted sun-dried prunes in a 250-gram pack.
- Soft and pitted are the supplier’s descriptions of this product.
- These qualities don’t tell you anything about its energy content, so check the label.
PLUS
The checked 375-gram pack of dried prunes may be useful if you want to look at total and added sugars separately.
- PLUS lists 0 grams of added sugars and 38.1 grams of total sugars per 100 grams.
- The product information also lists 282 kcal per 100 grams. So, no added sugar doesn’t mean the prunes are low in calories.
Dirk
The product listing is for 1 de Beste Pitted Prunes in a 375-gram pack.
- The product listing confirms the product name and pack size.
- Check the label on the exact variety to assess its energy content; being pitted says nothing about the number of calories.
Products on Joybuy
These Joybuy products include dates, prunes and jujubes for a measured snack on the go. Check the nutritional information and storage instructions for the variety you choose; the stated energy content doesn’t automatically mean a product is low in calories.
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Medjoul dates, 908 g
The product description says these dates are ready to eat as a snack on the go.
Store in a cool, dry place away from heat and moisture. Seal the pack well after opening.
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Jia Jian Cheng Chu Prebiotic Thickened Prunes, 65 g
The individually wrapped prune slices are described as a snack for on the go.
The product information lists 214 kcal per 100 grams and names prunes, fructose syrup and oligofructose as ingredients.
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Jiazhouyuanye Thick Pitted Prunes, 302 g
These prunes are described as a ready-to-eat snack.
The product information lists 224 kcal per 100 grams and 100% prunes as the ingredient. Store in a cool, dry place away from direct sunlight.
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Haoxiangni Pitted Jujubes, 500 g
The product information describes these jujubes as a ready-to-eat snack.
The stated nutritional value is 300 kcal per 100 grams, and the listed ingredient is 100% jujube. The product information recommends eating them immediately after opening.
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Haoxiangni Grade A Wash-Free Jujubes, 500 g
According to the product information, these jujubes can be eaten without washing them first.
The stated nutritional value is 304 kcal per 100 grams, and jujube is listed as the only ingredient. The product information recommends eating them immediately after opening.
Frequently asked questions
Can dried fruit with few calories per snack portion be called ‘low calorie’?
Not on the basis of the portion alone. For solid foods, the European Commission sets the ‘low calorie’ claim limit at no more than 40 kcal per 100 grams; the Netherlands Food and Consumer Product Safety Authority (NVWA) refers to European rules for nutrition claims. The checked product values of 214, 224, 240, 282, 300 and 304 kcal per 100 grams are all above this limit. It’s better to state the energy content of a clearly measured portion than to call the product low calorie.
How much dried fruit should you take with you each day?
The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day. This is dietary guidance, not a legal limit on pack size or purchases. Weigh out the amount in advance if you want to follow this guideline.
Can I use the same calorie count for every pack of prunes?
No, use the nutritional information for the exact variety. The Netherlands Nutrition Centre’s calorie checker gives a general example of 40 kcal per 20 grams of dried prunes, while the checked product information from Albert Heijn works out at 48 kcal, and that from Jumbo and PLUS at 56.4 kcal per 20 grams.
Can I leave an opened pack in the car?
Follow the product’s storage instructions and don’t leave the pack in a hot, parked car for a long time. The checked prune products from Albert Heijn, Jumbo and PLUS should be stored in a cool, dark, dry place; this instruction doesn’t mean a hot car is suitable.
What should I check if allergens are important to me?
Read the ingredients and allergen warnings on the exact pack. The NVWA says allergen information for pre-packed products must appear on the label; sulphites are among the relevant legal allergens. The prune products checked from Albert Heijn and Jumbo also state that traces of nuts and peanuts may be present.