Dried fruit works best as a sweet addition to an evening TV snack; don’t rely on it as your main source of protein. According to average values from the Netherlands Nutrition Centre, 20 grams of raisins contain 0.6 grams of protein, while one dried apricot weighing 9 grams contains 0.4 grams. If you want more protein in your evening snack, pair the fruit with a separate protein source and assess the whole combination based on portion size, ingredients and allergens.
You want to take your protein intake into account when choosing an evening TV snack. The Netherlands Nutrition Centre provides average values for raisins and apricots, helping you distinguish the contribution from fruit from that of a separate protein source.
You’re looking for a sweet snack and want to keep an eye on your portion size and the ingredients. The Netherlands Nutrition Centre advises against automatically treating dried fruit as an unlimited snack.
You want to pair dried fruit with something like quark or unsalted nuts. If so, check the nutritional information and allergens for the whole combination, not just the fruit.
A good fit if: you mainly want a sweet addition and get your protein from your meal or another food.
The trade-off: the average protein contribution from raisins and dried apricots is small; also consider the type of fruit and portion size.
A good fit if: you want to eat fruit and nuts together and those ingredients suit you.
The trade-off: the nutritional value depends on the proportions in the mix; nuts are also an allergen.
A good fit if: you want to add a separate source of protein to your snack, such as quark or yoghurt.
The trade-off: assess your chosen option and portion separately; if it’s dairy, check the allergen information too.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Protein per portion | Compare protein per 100 grams and per the amount you actually eat. Keep the contribution from the fruit separate from that of any other ingredients. | If protein is your priority for an evening snack, you’ll want to know how much the fruit itself provides. Around 31% of consumers rank protein content as their top purchasing priority. |
| Portion size, sugar and energy | Read the nutritional information and ingredients, and decide on your portion in advance. Compare products on the same basis. | If you’re looking for a measured sweet snack, portion size and the values on the label matter. Around 25% of consumers give portion size and sugar the highest priority. |
| Combining ingredients | Check whether you’re choosing fruit on its own or a mix. For a snack made up of several ingredients, assess all the components together. | If you want an easy-to-put-together evening snack, you’ll want to know whether you’ll eat the fruit on its own or with something else. Around 19% of consumers prioritise how easy it is to combine ingredients. |
| Ingredients and allergens | Check the allergen information for every component on the current label. Don’t assume a product has a particular composition without checking. | If your snack needs to meet specific requirements around ingredients or allergens, the full composition is crucial. This is the top purchasing priority for around 13% of consumers. |
| Pack size | Compare the net weight and choose a pack that suits the portions you expect to use. | If you’re mainly looking for an amount that suits your needs, check the net weight and type of fruit. Around 12% of consumers give pack size the highest priority. |
The values from the Netherlands Nutrition Centre are average reference figures, not exact nutritional values for every brand or variety. Check the current label before making your choice.
A small portion of raisins or dried apricots provides only a limited amount of protein on average. Seeing the word ‘protein’ on its own doesn’t tell you how much the product contributes to your portion.
Compare the nutritional values per portion and keep any separate protein source clearly distinct. Check a nutrition claim against the specific product information.
A mix contains ingredients other than fruit alone and may include allergens that aren’t present in pure fruit.
Read the ingredients and allergen information, and assess the nutritional values of the whole mix.
According to the Netherlands Nutrition Centre, 20 grams of average raisins contain 13.8 grams of sugars and 65 kcal. The Netherlands Nutrition Centre advises eating no more than 20 grams of dried fruit a day; this is dietary advice, not a legal purchase limit.
Decide on your portion and consider the whole snack as part of your daily diet.
Lidl’s listing for dried fruit applies to selected stores and doesn’t confirm availability at a particular branch.
Check availability with the retailer before making a special trip.
Albert Heijn lists dried fruit and fruit-and-nut mixes, including an organic mix of raisins, pineapple, mango and almonds.
Jumbo lists sultanas in different pack sizes, as well as other varieties, including blue, golden and organic raisins.
Lidl lists dried fruit at selected stores.
Aldi lists Trader Joe’s sun-dried apricots in a 250-gram pack; Aldi describes these particular apricots as soft.
PLUS lists raisins, dried apricots, prunes, currants and tutti frutti, among other products.
Dirk lists dried fruit and nuts, including pitted apricots, dried figs and several types of dates.
This selection of Joybuy products includes dried fruit and fruit-and-nut combinations for anyone looking for a sweet addition or wanting to combine ingredients. The protein values listed are specific to each product and don’t automatically make it the main source of protein in your snack.
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A good fit if you want to pair dates with nuts; the ingredients are dates and walnuts.
Lists 3,4 g of protein per 100 g. Contains walnuts.
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An option if you want to use dried dates as a fruity addition.
The product description suggests pairing them with yoghurt or a protein shake.
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A good fit if you want to eat fruit and nuts together; the mix contains 50% cashews and 50% sweetened dried cranberries.
Lists 10,9 g of protein per 100 g. Contains cashews and may contain traces of peanuts and other nuts. The cranberries are sweetened.
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A good fit as a sweet fruit addition to your evening TV snack; the ingredients list specifies red raisins.
Lists 3,1 g of protein per 100 g. Enjoy it as a fruit addition, not as your main source of protein.
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An option if you’re looking for dried guava as a fruity snack or addition.
Lists 1,27 g of protein per 100 g and 95% guava. Contains added sugar and a preservative.
No. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a varied diet. The needs of dedicated strength and endurance athletes may be different; in that case, consider your overall diet rather than just your evening snack.
No. The Netherlands Nutrition Centre recommends eating no more than 20 grams a day as dietary advice, not as a legal limit on buying a pack. Use it as a guide when deciding on your daily portion.
Yes. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that allergen information must appear on the labels of pre-packed products and lists milk, nuts and sulphites among the allergens. That doesn’t mean every dried fruit product contains these ingredients; check the label on the specific pack.
Yes, if you want to make a snack with more than one component. The Netherlands Nutrition Centre suggests options such as quark and yoghurt. Check the nutritional values and allergen information for the variety you choose, and keep the contribution from the fruit separate.
For the fruit in its recipe, the Netherlands Nutrition Centre advises letting it cool, then keeping it in an airtight container or bag for a few days, or freezing it in portions. This advice applies to that homemade fruit and not automatically to shop-bought products.
