Dried fruit works best as a small fruity addition to a snack, rather than as its main source of protein: the Netherlands Nutrition Centre gives average figures of 0.6 grams of protein per 20 grams of raisins and 0.4 grams per 9-gram dried apricot. If you also want protein after intense exercise, pair the fruit with a separate protein source, such as quark, and assess the whole snack based on portion size, ingredients and allergens.
You want to put together a snack for the New Year period that supports your recovery after intense exercise. Check how much protein the fruit itself provides and which separate protein source you might add.
You want to serve dried fruit without mistaking a small portion of fruit for an unlimited snack. Check the portion size and distinguish between total sugars and added sugar.
You’re putting together a snack table for guests with different needs. Keep plain fruit, nut and fruit mixes, and combinations with dairy separate, and check the ingredients and allergens.
Choose this if: you want a small, sweet addition of fruit and will get your protein from another source.
Bear in mind: the fruit category or sporty packaging alone won’t tell you how much protein a portion provides.
Choose this if: you’d rather serve a mixed snack than fruit on its own.
Bear in mind: the mix contains other ingredients, so check the full list of ingredients and any relevant allergens.
Choose this if: you want to eat fruit, but protein after intense exercise is an important reason for choosing your snack. The Dutch Association of Sports Nutrition Experts gives quark with fruit and muesli as an example of a recovery meal.
Bear in mind: in this case, most of the protein doesn’t come from the dried fruit. Check the ingredients and storage instructions for the combination, too.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the protein content with the portion you eat. The Netherlands Nutrition Centre gives average figures of 0.6 grams of protein per 20 grams of raisins and 0.4 grams per 9-gram dried apricot; these are averages, not figures for every pack. | If you want to consciously add protein after intense exercise, you’ll want to know what the fruit contributes and which source you could add. Around 42% of consumers say protein content is their top priority. |
| Sugar and portion size | Read both the ingredients list and the nutrition table. The Netherlands Nutrition Centre gives an average of 13.8 grams of sugars per 20 grams of raisins; this isn’t the same as the amount of added sugar. | If you want to tailor the amount of fruit to your snack, consider the portion and what else you’ve eaten that day. Around 25% of consumers focus mainly on portion control and added sugar. |
| Serving and storage | Compare the pack size and check whether it can be resealed. Follow the storage instructions on the packaging of the product you choose. | If you’re preparing a platter for several guests, you’ll want to portion out the fruit easily and store any leftovers according to the label. Around 17% of consumers prioritise ease of serving and storage. |
| Ingredients and allergens | Check the current label of each product. If anyone has a relevant sensitivity, check the ingredients in nut and fruit mixes, dairy combinations and dried fruit. | If you or a guest has a known allergy or intolerance, or needs to avoid specific ingredients, you’ll want to be able to check what’s in each bowl. Around 16% of consumers check ingredients and food sensitivities first. |
The average portion figures for raisins and apricots show that they provide only a small amount of protein. The fruit category or sporty product presentation won’t tell you how much protein the whole snack provides.
If protein is your main priority, decide which protein source you want first; add dried fruit as the fruit component.
Total sugars and added sugar are different things. The Netherlands Nutrition Centre gives an average of 13.8 grams of sugars per 20-gram portion of raisins.
Read both the ingredients list and the nutrition table, and decide in advance how much you want to serve.
A mix contains different ingredients from plain fruit. Nuts, peanuts, milk in a combination, or sulphites in dried fruit may be relevant for people with food sensitivities.
Check the information on every label and keep different snacks clearly separate for guests.
The range includes, among other things, plump dried apricots and fruit and nut combinations.
Sultana raisins are available in different pack sizes, including 250 and 500 grams.
The Alesto range includes dried mango and other products in the dried fruit category.
The range includes raisins and a fruit and nut product group with different varieties.
The product mentioned is dried apricots in a 375-gram stand-up pouch.
The range listings distinguish between, among other things, sultana raisins, golden raisins, apricots and pitted prunes.
This selection includes plain dried fruit and nut and fruit mixes to add to a snack. Treat the protein values shown as product specifications; the information here doesn’t establish that a product meets the requirements for a ‘high protein’ claim.
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Works as a small addition of fruit to a snack with a separate protein source.
The product description lists 1.1 g of protein per 100 g. The product contains added sugar and maltose syrup; sulphites are listed as an allergen.
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Works as a small addition of fruit to a snack with a separate protein source.
The product description lists 0.9 g of protein per 100 g. The product contains sugar and maltose syrup; sulphites are listed as an allergen.
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Works as a small addition of fruit to a snack with a separate protein source.
The product description lists 3.1 g of protein per 100 g. According to the description, a stalk or stone cannot be completely ruled out.
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Works as a mixed snack when you want to serve something other than dried fruit on its own.
The product description lists 3.4 g of protein per 100 g and names dates and walnuts as ingredients. Contains walnuts.
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Works as a mixed snack when you want to combine fruit with nuts.
The product description lists 10.9 g of protein per 100 g and a mix of 50% cashew nuts and 50% sweetened cranberries. Contains cashew nuts; may contain traces of peanuts and other nuts.
Think of raisins mainly as a fruit addition: the Netherlands Nutrition Centre gives an average of 0.6 grams of protein per 20-gram portion. The Dutch Association of Sports Nutrition Experts gives quark with fruit and muesli as an example of a recovery meal after exercise.
The Netherlands Nutrition Centre recommends a maximum of 20 grams of dried fruit per day. This is general dietary advice, not a legal limit; also take into account any dried fruit you’ve already eaten that day.
Follow the instructions on your pack. The product information for Jumbo Organic Sultana Raisins 500 g says to store in a cool, dry, dark place. Don’t automatically apply this advice to other products or a prepared combination with dairy.
Check the current ingredients and allergen information for each product you choose. Sulphites may be present in dried fruit; for nut and fruit mixes, also check which nuts and whether they contain peanuts. The Netherlands Food and Consumer Product Safety Authority lists sulphites, nuts, peanuts and milk among the substances for which allergen information is relevant.
Only when the claim is permitted under the applicable European rules and the specific product meets the requirements. The Netherlands Food and Consumer Product Safety Authority assesses whether a product’s composition supports a protein claim; the mere presence of protein isn’t enough to confirm one.
