If you want to choose dried fruit with your energy intake in mind, start by comparing the same weighed amount: the Netherlands Nutrition Centre lists 40 kcal per 20 grams of prunes and 65 kcal per 20 grams of raisins. You could opt for a variety with no added sugar and weigh your portion, but that doesn’t automatically make the product low in calories. For a low-calorie claim, the European Commission sets a limit of no more than 40 kcal per 100 grams for solid foods.
You want to keep eating dried fruit and are looking for a choice based on a comparable portion weight, rather than simply choosing packaging that looks healthy. The Netherlands Nutrition Centre provides general calorie checker figures for comparing different types of fruit in equal amounts.
You want to know which variety fits the Netherlands Nutrition Centre’s advice, without confusing natural fruit sugars with added sugar or assuming that a product is low in calories.
You’re looking for fruit that suits when and how you plan to eat it, as well as practical packaging and clear storage instructions, so you can measure out your portion in advance.
First compare the energy content of equal amounts, then check the ingredients and choose a portion size and pack that suit how you plan to use it.
| What to consider | What should you check? | Who should consider this? |
|---|---|---|
| Energy per equal amount | Compare kcal per 100 grams on the labels and calculate the figures for the same weighed portion. The Netherlands Nutrition Centre lists 40 kcal per 20 grams of prunes and 65 kcal per 20 grams of raisins. | If you mainly want to know how much energy your portion provides, compare the same weight in grams. Around 42% of consumers prioritise calories per equal-sized portion. |
| Added sugar | Read the ingredients list as well as the nutrition table; ‘of which sugars’ is not the same as a measure of added sugar. The Netherlands Nutrition Centre advises having no more than a handful of dried fruit with no added sugar. | If you want to avoid added sugar, check the ingredients carefully and assess the calories separately. Around 33% of consumers prefer a variety with no added sugar. |
| Portioning and storage | Decide on the amount in advance and weigh individual pieces if you want to calculate more precisely; the Netherlands Nutrition Centre’s calorie checker uses a weight of 9 grams for one dried apricot. Follow the storage instructions on your pack. | If you want to take fruit with you or measure it out in advance, consider the shape, packaging and instructions for after opening. Around 25% of consumers prioritise practical use and portioning. |
A portion may contain few calories simply because it is small. That doesn’t tell you whether the product meets the threshold for the low-calorie nutrition claim.
Compare the nutrition information per 100 grams and keep it separate from the calories in your weighed portion. For solid foods, the European Commission sets a limit of no more than 40 kcal per 100 grams for the low-calorie claim.
Dried fruit with no added sugar still contains naturally occurring sugars. Choosing it also doesn’t tell you, by itself, how many calories a portion provides.
Check the ingredients and nutrition information separately, and decide how much you’ll eat. The Netherlands Nutrition Centre advises having no more than a handful of dried fruit with no added sugar.
A figure per piece isn’t directly comparable with one per handful or per 20 grams. The Netherlands Nutrition Centre’s general calorie checker figures use a 9-gram piece for apricots and 20 grams for prunes and raisins.
Calculate the figures for the same weight, and use the nutrition table on the pack for a specific product.
The range includes soft, stoned prunes and different types of dried fruit, including an unsweetened variety.
Jumbo lists stoned dried prunes in a 250 g pack.
Alesto is Lidl’s range of products including dried fruit and nuts; the range information also mentions apricots.
Aldi describes TRADER JOE'S Sun-dried Prunes as soft, stoned prunes in a 250 g pack.
PLUS lists dried prunes in a 375 g pack and also sells other types of dried fruit.
Dirk lists 1 de Beste Stoned Prunes in a 375 g pack and describes them as soft.
This selection includes dried prunes and jujubes; compare the stated energy per 100 grams with the amount you weigh out.
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A relevant option if you want to assess the energy content of prunes by weight; the product information lists 224 kcal per 100 g.
The ingredients list states 100% prunes. The prunes are individually wrapped; the product information recommends storing them in a cool, dry place and consuming them immediately after opening.
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A relevant option if you want to assess a ready-to-eat prune snack; the product information lists 214 kcal per 100 g and a pack size of 65 g.
The ingredients list includes fructose syrup and oligofructose. This variety therefore does not have no added sugar.
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A relevant option if you want to compare the stated nutritional value of prunes; the product table lists 283 kcal per 100 g.
The ingredients list states dried prunes. The pack contains 430 g; the product information recommends storing it in a cool, dry place.
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A relevant option if you want to assess the energy content of jujubes by weight; the product information lists 300 kcal per 100 g.
The ingredients list states 100% red jujubes. The product information recommends storing below 15 °C.
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A relevant option if you want to compare the stated nutritional value of jujubes; the product information lists 319 kcal per 100 g.
The ingredients list states 100% jujube. The product information recommends consuming the product as soon as possible after opening.
Not on the basis of that portion figure alone. For the low-calorie nutrition claim on solid foods, the European Commission sets a limit of no more than 40 kcal per 100 grams. So the general figure of 40 kcal per 20 grams of prunes doesn’t show that the product meets this limit.
No. In the Netherlands Nutrition Centre’s calorie checker, 20 grams is a reference portion for prunes and raisins, not a legal limit. The Netherlands Nutrition Centre advises having no more than a handful of dried fruit with no added sugar; weighing it helps you work out how much you’re eating.
Use the nutritional information on your pack: kcal per 100 grams × the number of grams eaten ÷ 100. Weigh your portion; for example, the general figure for a dried apricot is based on one weighing 9 grams, but your apricots may be a different size.
Follow the instructions on the pack of the product you have. For the Jumbo prunes examined, the official product information says to store them in a cool, dry, dark place; this instruction doesn’t provide a general storage period for other types of dried fruit.
Check the ingredients and allergen information on every pack. The Food Allergy Foundation states that sulphites can be used as preservatives and may be present in dried fruit. If fruit is sold unpackaged or loose, ask the retailer for the available allergen information if needed.
Before eating the product, check the packaging of the item you received and contact customer services if you have any questions. Albert Heijn and PLUS note that ingredients, nutritional values and allergen information can change, so always refer to the information for the specific variety.
