Portion-conscious snackers
If you snack on dried fruit, weighing out how much you eat at a time and comparing values for equal weights can help. The Netherlands Nutrition Centre offers advice on portions of dried fruit.
Who is this relevant to?
Snack-stash planners
Choose a pack that suits how much you use and where you can store it. Product information from Albert Heijn, Jumbo and PLUS lists the packaging or storage conditions for the products in question.
Ingredient-conscious shoppers
If added sugar or a particular allergen matters to you, check the ingredients and allergen information on the specific pack. The Netherlands Food and Consumer Product Safety Authority explains allergen labelling.
What should you look for when choosing?
Weigh your portion, then compare the nutritional values, ingredients and storage instructions on the pack you’re actually buying.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g, then weigh your portion. | If I weigh my snack, I want to know exactly how much energy that amount contains. Around 32% of consumers give calories per portion their highest priority. |
| Ingredients and allergens | Read the ingredients and any information about allergens and cross-contamination. | If an ingredient or allergen determines my choice, I check the packaging before buying. Around 25% of consumers prioritise ingredient suitability. |
| Packaging and storage | Check the pack size and the instructions for after opening. | If I’m planning snacks in advance, the pack needs to suit how much I use and the space I have to store it. Around 19% of consumers give convenience when stocking up their highest priority. |
| Taste and texture | Check the type of fruit and whether the product has been soaked, for example. | If I want to eat the fruit on its own or use it as a topping, the way I like to eat it matters. Around 12% of consumers choose taste and texture first. |
| How much to buy for your stash | Match the net weight to how much you expect to use and where you can store it. | If I want to keep the cost of my snack stash within a suitable budget, I want to avoid buying a pack that doesn’t suit how much I use. Around 12% of consumers prioritise keeping stock-up costs suitable. |
The official labels list 182 kcal per 100 g for AH Gewelde gedroogde abrikozen, 237 kcal for Jumbo Gedroogde Abrikozen Zonder Pit, 282 kcal for PLUS Gedroogde pruimen and 326 kcal for Jumbo Zongedroogde Sultana Rozijnen. These figures relate to these specific products; they are not a ranking of all dried fruit. According to the European Commission, a solid food can only carry the claim ‘low in energy’ if it contains no more than 40 kcal per 100 g; a small snack portion alone is not proof that the product meets this claim.
Sugars need a separate check: total sugars and added sugars are not the same thing. For the plums reviewed, PLUS lists 38.1 g of total sugars and 0 g of added sugars per 100 g. This distinction does not replace a comparison of calories.
Avoiding common buying mistakes
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Mistaking a low figure per portion for a low-calorie product
Serving sizes on labels can vary, so calories per portion don’t provide a like-for-like comparison.
Compare the values per 100 g first, then work out the energy in the amount you weigh out for yourself.
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Reading ‘no added sugar’ as ‘low in sugar’
A product can contain no added sugars and still list total sugars. For example, the PLUS plums list 38.1 g of total sugars per 100 g.
Check total and added sugars separately, and check the calories too.
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Assuming all dried fruit can be stored in the same way
Storage conditions can vary from product to product. The AH soaked apricots reviewed here need to be refrigerated after opening.
Follow the instructions on the pack, including after you’ve opened it.
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Assuming the same type of fruit means the same product
A different brand, variety or pack size can mean a different composition and nutritional value. For example, blue raisins aren’t automatically the same variety as sultanas.
Check the full product name, ingredients and nutritional values before comparing products.
Relevant brands to consider
Albert Heijn
AH Gewelde gedroogde abrikozen are a specific option for a soft snack or topping.
- The product information lists nutritional values and storage conditions.
- This variety contains sulphites and needs to be refrigerated after opening; this may not apply to other Albert Heijn products.
Jumbo
The apricots without stones and sultanas reviewed here are different options for a portion-controlled snack.
- The official product information lists nutritional values per 100 g and per portion.
- The serving sizes on the labels vary, so don’t compare the per-portion values directly. The apricots have specific allergen warnings.
Lidl
Lidl presents Alesto as a range that includes dried fruit and mango strips.
- The product range offers examples to consider when looking for snacks.
- The range name doesn’t tell you the calories in a specific pack; statements about taste or quality are Lidl’s own descriptions.
ALDI
ALDI presents Trader Joe’s pitted sun-dried plums in a 250 g pack.
- The retailer describes this variety as soft.
- That description isn’t an independent taste test and doesn’t, by itself, show how many calories the pack contains.
PLUS
PLUS Gedroogde pruimen are available in the 375 g variety described here.
- The product information lists total and added sugars separately.
- Having less total sugar than some of the other fruits reviewed doesn’t automatically mean fewer calories.
Dirk
Dirk presents 1 de Beste Abrikozen in a 375 g pack for snacking, breakfast and recipes.
- The retailer describes the apricots as soft.
- Claims about quality or value are retailer claims, not an independently verified product comparison.
Prune snacks at Joybuy
The products below are prune snacks; compare the listed nutritional values, ingredients and pack size for each variety.
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Be&Cheery Various Dried Plum 90g
The product description lists 68 kcal per 100 g, making it easier to compare the energy in a weighed portion.
The description lists 16 g of sugars and 3 g of salt per 100 g. The pack contains 90 g; seal it well after opening.
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Jia Jian Cheng Chu Prebiotic Thickened Prunes 65g
The product description lists an individual 65 g pack for a ready-to-eat snack.
The stated nutritional value is 214 kcal per 100 g. The ingredients list includes fructose syrup.
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Jia Jian Cheng Chu Jiajianzheng Prune 120g
According to the product description, this 120 g pack is ready to eat.
The stated nutritional value is 230 kcal per 100 g. The description lists 5 g of salt per 100 g and warns that the product contains a source of phenylalanine.
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Huaweiheng Dried Plums 280g
The product description lists a 280 g pack that’s ready to eat.
The stated nutritional value is 285 kcal per 100 g. The ingredients list includes sugar, fructose and salt; store in a cool, dry place.
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7FRESH Pitted Prunes 430g
The product description lists a 430 g pack for anyone looking for a larger quantity of prunes.
The stated nutritional value is 283 kcal per 100 g. According to the description, the product is ready to eat and is best consumed soon after opening.
Frequently asked questions
Can a small portion of dried fruit be called ‘low in energy’?
No, not simply because that portion contains few calories. According to the European Commission, the ‘low in energy’ claim for solid foods is subject to a limit of no more than 40 kcal (170 kJ) per 100 g. A figure per portion doesn’t replace this requirement.
How much dried fruit does the Netherlands Nutrition Centre recommend?
The Netherlands Nutrition Centre recommends eating no more than 20 g of dried fruit a day. This is dietary advice, not a legal sales limit or proof that a 20 g pack is low in energy.
Can every opened pack be kept in the cupboard?
No, follow the instructions on the specific pack. The AH soaked apricots reviewed here need to be refrigerated after opening; that instruction doesn’t automatically apply to other dried fruit.
What should I look out for with allergens?
If an allergen is relevant to you, check both the ingredients list and any warnings about cross-contamination. The Netherlands Food and Consumer Product Safety Authority explains which allergens must be listed on the label. The Dutch policy on precautionary allergen labelling has been in force since 1 January 2026.
What do I need to do if I sell snack supplies in a chemist’s shop?
If you sell food to consumers several times a year, the NVWA’s step-by-step guide requires you to register and have a food safety plan or an appropriate hygiene code. Since 10 March 2026, food business registration has been handled through MijnNVWA. These requirements apply to commercial sales, not to your personal snack stash.