Weigh your portion and compare the nutritional information per 100g; the Netherlands Nutrition Centre recommends no more than 20g of dried fruit a day. A small portion does not automatically make a product low in calories: under European Commission rules, solid foods can only make this claim if they contain no more than 40 kcal (170 kJ) per 100g. Also check the ingredients and storage instructions on the specific pack.
You want to take dried fruit with you and keep track of how much energy it contains. Weigh your portion and check the nutritional information on the label; the Netherlands Nutrition Centre recommends no more than 20g of dried fruit a day.
You want to know what else is in the pack besides fruit. Look out for added sugar and check the allergen information if it’s relevant to you. The Netherlands Food and Consumer Product Safety Authority states that prepacked products must display allergen information.
You’re looking for fruit that’s easy to take with you and store. Check the pack size and instructions for after opening. For example, AH Soaked Dried Apricots should be kept refrigerated at no more than 7°C.
First, compare the energy per 100g, then work it out for the same weighed portion. The rules for a low-calorie claim on solid foods are different: the European Commission sets the limit at 40 kcal (170 kJ) per 100g.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100g, then calculate the value for the same portion weight. The Netherlands Nutrition Centre recommends no more than 20g of dried fruit a day. | If I want to know how much energy is in my weighed snack, I compare equal weights; around 36% of consumers say energy per portion is their main purchasing priority. |
| Ingredients and allergens | Read the ingredients list and allergen information on the exact pack. | If I want to know whether sugar or other ingredients have been added, or whether the product contains an allergen that’s relevant to me, the ingredients matter most; around 29% of consumers put this first. |
| Taking it with you and storage | Check the instructions before and after opening, and plan accordingly. | If I’m going on a day out or away for several days, I want to know how to store an opened pack; around 21% of consumers put portability and storage above other considerations. |
| Pack size and how much you’ll use | Compare the net weight and current cost on the same weight basis; choose an amount you can store according to the label. | If I mainly want to avoid buying more than I’ll use, I check the number of portions per pack and the cost per amount used; around 14% of consumers say pack size and usage are their top priority. |
The claim limit for solid foods applies to 100g, not a portion you’ve chosen yourself. So a snack portion containing 40 kcal does not automatically mean the product meets the requirements for the claim.
Keep product claims and portion calculations separate. If you give a calculation, include the portion weight too.
The Netherlands Nutrition Centre gives 9g as the weight of one dried apricot, compared with 20g portions for dried plums and raisins. These figures aren’t directly comparable.
Compare the same weight in grams and use the current nutritional information on the pack for a specific product.
AH Soaked Dried Apricots should be refrigerated at no more than 7°C after opening and have a limited shelf life. This instruction does not automatically apply to other varieties.
Check the storage instructions on the exact pack before planning to take the snack on a day out or keep it for several days.
Offers products including soaked dried apricots and soft, pitted plums.
Offers products including organic dried apricots and pitted dried plums, both in 250g packs.
Sells dried fruit under the Alesto product range.
Lists Trader Joe’s sun-dried apricots in a 250g pack.
Lists dried apricots in a 375g stand-up pouch.
Has a product page for pitted apricots.
This selection includes dried jujubes and apricots; compare the nutritional information and ingredients listed with your portion and preferences.
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The nutritional information provided gives you a basis for calculating the energy in your weighed portion.
The description lists dates as the only ingredient and gives the energy as 300 kcal per 100g. The product information describes this variety as containing stones.
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The nutritional information provided gives you a basis for calculating the energy in your weighed portion.
The description lists dates as the only ingredient and gives the energy as 331 kcal per 100g. This variety contains stones.
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The description says the jujubes are ready to eat, so you can enjoy them as a snack without washing them first.
The description lists dates as the only ingredient and gives the energy as 304 kcal per 100g. According to the product information, the pack should be consumed immediately after opening.
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The apricots are described as ready to eat and suitable as a snack.
The nutritional information gives the energy as 311 kcal per 100g. The ingredients list includes sugar, maltose syrup and sulphites; check the allergen information on the exact pack.
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The apricots are described as ready to eat; the product description also suggests using them in recipes.
The nutritional information gives the energy as 327 kcal per 100g. The ingredients list includes sugar, maltose syrup and sulphites; check the allergen information on the exact pack.
No. A small portion does not automatically make a product low in calories. For solid foods, the European Commission sets the limit for a low energy claim at no more than 40 kcal (170 kJ) per 100g. If you calculate the energy in a portion, state its weight and calculated energy without implying that the product meets the claim requirements.
The Netherlands Nutrition Centre recommends no more than 20g of dried fruit a day. This is dietary advice, not a legal sales limit or proof that a product meets the requirements for a low-calorie claim at that portion size.
Check the allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority states that prepacked products must display allergen information; don’t rely on the general product name alone.
Follow the instructions on the specific pack. Once opened, AH Soaked Dried Apricots should be refrigerated at no more than 7°C and have a limited shelf life; don’t assume the same applies to other varieties.
Compare the current cost for the same amount and consider how many portions you want to get from each pack. Also check whether you can use the pack according to its storage instructions. For example, the Trader Joe’s apricots at ALDI come in a 250g pack, while the PLUS apricots come in a 375g pack.
