If you want to snack mindfully on the terrace, weigh out a small portion beforehand and compare the nutritional value for that amount, rather than looking only at the packaging. The Netherlands Nutrition Centre recommends choosing dried fruit without added sugar and eating a small amount. That doesn’t automatically make it low in calories. Take your drink into account too, and check the ingredients and storage instructions for the variety you choose.
You want something sweet with your drink and would rather check the nutritional value of a weighed portion than rely on packaging that sounds healthy. The Netherlands Nutrition Centre recommends eating a small amount of dried fruit.
You’re bringing a small snack with you and want the storage instructions to suit your outing. This matters in particular if an opened pack needs to be refrigerated, as is the case with Albert Heijn’s rehydrated apricots.
You want to know whether sugar or oil has been added, or whether you need to look out for sulphites or other allergens. The ingredients list and allergen information can help you decide which variety is right for you.
First, compare the nutritional value per 100 grams and work out what it is for the amount you actually plan to take with you. Then check the ingredients, storage instructions and allergen information on the packaging of your chosen variety.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy in your portion | Compare the kcal per 100 grams and calculate the value for the number of grams you weigh out. Count your drink separately. | If I want something small with my drink, I want to know what my weighed portion adds. Around 34% of consumers prioritise the energy in a portion. |
| Added sugar or oil | Read the full ingredients list; a fruit name doesn’t tell you whether sugar or oil has been added. | I want to know what else is in my snack besides fruit. Around 20% of consumers prioritise the ingredients list. |
| Storage while you’re out | Pay particular attention to what the packaging says about storage after opening, and consider the conditions during your outing. | I’d rather take something with storage instructions I can follow while I’m out. This is the top priority for around 20% of consumers. |
| Sulphites and other allergens | Read the allergen information on the packaging and check for warnings about the possible presence of other allergens. | If I need to avoid an allergen, I want to be able to check the information for the exact variety. Allergen information is decisive for around 13% of consumers. |
| Pack size | Check how many grams are in the bag and weigh out the snack you plan to eat rather than treating the whole pack as one portion. | I want to take enough to portion out my snack in advance, without treating the whole pack as one portion. This need comes first for around 13% of consumers. |
Dried fruit also contains naturally occurring sugars and energy. A small portion doesn’t change the nutritional value per 100 grams.
Check both the ingredients list and the nutrition table, then calculate the value for your own weighed portion. For the claim ‘low energy’, the European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 grams for solid foods.
AH Rehydrated Dried Apricots must be refrigerated after opening at a maximum of 7 °C.
Choose a variety whose storage instructions you can follow during your outing.
If you can’t keep the opened pack chilled, bear that restriction in mind when taking it with you.
A previous version of AH Banana Chips contained coconut oil and cane sugar and listed 515 kcal per 100 grams. This product example is no longer available and says nothing about other fruit crisps.
Check the ingredients and nutritional value of the variety you’re considering.
The packs of dried apricots reviewed contained 250 or 375 grams, while the portion calculations here are based on 20 grams.
Weigh out the amount you want to take with you beforehand and store the rest according to the instructions on the packaging.
Without weighing it out in advance, you could take more than you intended for your planned snack.
Albert Heijn’s product information describes a 250-gram pack of Rehydrated Dried Apricots.
Jumbo Dried Apricots, Pitted, 250 g has a clear nutrition table you can use to calculate portions.
PLUS Dried Apricots comes in a 375-gram stand-up pouch.
Alesto is Lidl’s product range for items including nuts and dried fruit.
ALDI describes TRADER JOE’S Sun-Dried Apricots as soft dried apricots in a 250-gram pack.
Dirk lists 1 de Beste Apricots as an own-brand product in a 375-gram pack.
These Joybuy products are dried fruit for a weighed snack; the type of fruit, ingredients and nutritional values vary by product.
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The listed energy value lets you calculate the energy in a weighed portion: 20 grams works out at around 13.6 kcal.
The product information lists 68 kcal per 100 grams and a pack size of 90 grams. The ingredients include white sugar and sweeteners; the salt content is 3.0 grams per 100 grams.
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You can use the listed nutritional value to calculate the energy in a portion you weigh out yourself; 20 grams works out at around 66 kcal.
The product information lists 330 kcal per 100 grams and a pack size of 100 grams.
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The nutritional value per 100 grams lets you calculate the energy in a small weighed portion; 20 grams works out at around 61.6 kcal.
The product information lists 308 kcal per 100 grams and 95% guava. The ingredients include added sugar.
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A weighed portion of 20 grams contains around 62.2 kcal, based on the listed energy value.
The product information lists 311 kcal per 100 grams and a pack size of 250 grams. The ingredients include white sugar, maltose syrup and sulphites.
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For a 20-gram portion weighed out yourself, the product information gives an energy value of around 65.4 kcal.
The nutritional value is 327 kcal per 100 grams and the pack contains 300 grams. The ingredients include sugar, maltose syrup and sulphites.
A small amount of energy per portion isn’t the same as a ‘low energy’ claim for a product. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 grams to make this claim. The apricot varieties reviewed, at 182, 237 and 254 kcal per 100 grams, are above that limit. So describe the calculated portion without calling the product low in calories.
Multiply the kcal per 100 grams on the packaging by the number of grams you weigh out, then divide by 100. For example, 20 grams of a product containing 237 kcal per 100 grams works out at 47.4 kcal. Use the nutritional value for the exact variety you have.
Follow the storage instructions for the specific variety. AH Rehydrated Dried Apricots must be refrigerated after opening at a maximum of 7 °C. The Jumbo and PLUS apricots reviewed say to store them in a cool, dry, dark place; bear this in mind when taking them with you.
For an unpackaged snack, ask the food business for allergen information. According to the Netherlands Food and Consumer Product Safety Authority, this information must be provided to consumers in another way for unpackaged foods. For prepacked products, you’ll find allergen information on the label.
According to the Netherlands Nutrition Centre, water contains no calories. Keep the nutritional value of your snack separate in your calculation too. The Netherlands Nutrition Centre advises against drinking alcohol; having a snack doesn’t change that advice.
